Raw Salmon (Atlantic)VSCooked Salmon (Atlantic)
Cooked Salmon (Atlantic) has 1.8g more protein per 100g than Raw Salmon (Atlantic) — 22.1g vs 20.3g, a 9% difference caused by water loss during cooking, which concentrates protein by weight. Calorie and macronutrient values shift by the same mechanism. Source: USDA FoodData Central.
Source: USDA FoodData Central · Data as of Jan 2026
| Nutrient (per 100g) | Raw Salmon (Atlantic) | Cooked Salmon (Atlantic) |
|---|---|---|
| Protein | 20.3 g | 22.1 g |
| Calories | 197 kcal | 206 kcal |
| Total fat | 13.1 g | 12.3 g |
| Carbohydrates | 0.0 g | 0.0 g |
Raw Salmon (Atlantic)
Cooked Salmon (Atlantic)
Which food fits which goal?
Muscle Building & Recovery
Cooked Salmon (Atlantic)With 22.1g of protein per 100g, Cooked Salmon (Atlantic) provides the higher protein content needed to support muscle protein synthesis, post-workout recovery, and lean muscle maintenance.
Weight Loss & Calorie Control
Raw Salmon (Atlantic)At only 197.294 calories per 100g, Raw Salmon (Atlantic) allows you to maintain a calorie deficit while still getting essential nutrients, making it ideal for weight management and fat loss goals.
Maximum Protein per Calorie
Cooked Salmon (Atlantic)Cooked Salmon (Atlantic) offers the best protein-to-calorie ratio, delivering 22.1g of protein for just 206 calories, perfect for maximizing protein intake while minimizing caloric load.
Heart-Healthy & Lean Protein
Cooked Salmon (Atlantic)For those focusing on lean protein sources with lower fat content, Cooked Salmon (Atlantic) provides excellent protein while keeping saturated fat intake in check, supporting cardiovascular health goals.
Low-Carb & Ketogenic Diets
Raw Salmon (Atlantic)With only 0.0g of carbohydrates per 100g, Raw Salmon (Atlantic) fits perfectly into low-carb and ketogenic meal plans while providing substantial protein to maintain muscle mass during carb restriction.
General Fitness & Balanced Nutrition
Cooked Salmon (Atlantic)For everyday fitness enthusiasts seeking balanced nutrition, Cooked Salmon (Atlantic) offers a good protein content at 22.1g with 206 calories, fitting well into most active lifestyle meal plans.
What are the key nutritional differences?
Category Winners
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