Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
There's around 22g of protein per 100g of tinned pink salmon (drained weight), so a typical 100g serving gives you roughly 22g. That works out to 15.5g of protein per 100 calories, which makes tinned pink salmon the #4 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Food tip: Use the drained-weight figures for your tin, then include the other ingredients in the meal.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Nobody weighs out exactly 100g. Here's what tinned pink salmon gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 22g of protein and 142 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g typical serving | 22g | 142 kcal |
| 150g | 33g | 213 kcal |
| 200g | 44g | 284 kcal |
| 250g | 55g | 355 kcal |
| 500g | 110g | 710 kcal |
| 1 kg | 220g | 1420 kcal |
These figures use drained weight: weigh the food after draining off the liquid. Use the drained weight on your own pack, not the total weight of food and liquid. Tin sizes vary; count oil, sauces and other additions separately.
Tinned pink salmon carries roughly 142 kcal per 100g (about 142 kcal in a 100g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how tinned pink salmon stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Tinned pink salmon | 15.5g | 0g | 4.2g |
The higher the protein figure here, the more filling tinned pink salmon is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 142 kcal · 22g protein · 0g carbs · 6g fat (drained weight). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 22g of protein per 100g serving, hitting a 150g daily protein target from tinned pink salmon alone would take about 6.8 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 22g of protein per 100g of tinned pink salmon (drained weight). A typical 100g serving delivers roughly 22g of protein.
About 110g of protein, for roughly 710 calories. 200g gives you around 44g. The full portion table above runs from 100g to 1kg, all worked out from the 22g per 100g figure.
It carries about 15.5g of protein per 100 calories, ranking #4 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
