Smoked salmon vs Salmon (cooked)
| Smoked salmon | Salmon (cooked) | |
|---|---|---|
| Protein · per 100 g | 18.3 g | 22.1 g |
| Carbs · per 100 g | 0.0 g | 0.0 g |
| Fat · per 100 g | 4.3 g | 12.3 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 117.0 kcal | 206.0 kcal |
| Protein · per 100 kcal | 15.6 g | 10.7 g |
| To hit 30 g protein | 164 g · 192 kcal | 136 g · 280 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Smoked salmon delivers 1.5× the protein per calorie of Salmon (cooked) (15.6 g vs 10.7 g per 100 kcal).
More protein / 100 g: SalmonLighter per 100 g: Smoked salmonSmaller 30 g portion: Salmon
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.