105 salmon products sold in Irish supermarkets, ranked by protein per 100 calories.
| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| John West Skinless & Boneless Wild Pacific Pink Salmon 170g | 100 | 20.4g | 0g | 2g |
| John West Wild Pacific Pink Salmon in Brine 3 x 132g | 120 | 19.2g | 0g | 2.5g |
| John West Wild Pacific Salmon 213g | 123 | 17.6g | 0g | 3.3g |
| Centra Wild Pacific Pink Salmon 213g | 116 | 16.1g | 0.4g | 3.8g |
| Lidl Ocean Sea Wild Pink Salmon Fillets 400g | 133 | 16.1g | 0.5g | 3.8g |
| Supervalu Wild Pacific Tinned Salmon 213g | 116 | 16.1g | 0.4g | 3.8g |
| Dunnes Stores BBQ Smoked Salmon 100g | 163 | 16g | 0.1g | 4g |
| Dunnes Stores Barbecued Smoked Salmon Slices 150g | 163 | 16g | 0.1g | 4g |
| Lidl Deluxe Irish Organic Hot Smoked Salmon 100g | 191 | 15.8g | 0.4g | 3.9g |
| Donegal Catch Pink Salmon | 177 | 15.7g | 0.5g | 4.2g |
| John West Skinless & Boneless Wild Pacific Red Salmon 105g | 131 | 15.6g | 0g | 4.1g |
| John West Skinless and Boneless Red Salmon 105g | 131 | 15.6g | 0g | 4.1g |
| John West Wild Pacific Pink Salmon 213g | 131 | 15.6g | 0g | 4.1g |
| Lidl Deluxe Organic Smoked Irish Salmon 100g | 156 | 14.5g | 0.1g | 4.6g |
| Dunnes Stores Oak & Peat Smoked Salmon Slices 150g | 183 | 13.7g | 0.1g | 4.9g |
| Lidl Deluxe Smoked Scottish Salmon 100g | 168 | 13.6g | 0.1g | 5g |
| Lidl Deluxe Smoked Scottish Salmon 170g | 168 | 13.6g | 0.1g | 5g |
| Dunnes Stores Skinless Salmon Darnes 220g | 155 | 13.5g | 0.3g | 5g |
| John West Wild Pacific Red Salmon | 151 | 13.5g | 0g | 5.2g |
| SuperValu Organic Smoked Irish Salmon 100g | 192 | 13.5g | 0.3g | 4.8g |
| Centra Wild Pacific Red Salmon 213g | 150 | 13.3g | 0.3g | 5g |
| SuperValu Wild Pacific Red Salmon 213g | 150 | 13.3g | 0.3g | 5g |
| Centra Inspired By Applewood Smoked Salmon 80g | 178 | 13g | 0.7g | 5.2g |
| Centra Smoked Salmon 40g | 178 | 13g | 0.7g | 5.2g |
| Birds Eye 2 Inspirations Wild Pink Salmon Fillets in a Sweet Chilli Sauce 280g | 141 | 12.9g | 1.3g | 4.8g |
| Centra Smoked Salmon | 178 | 12.9g | 0.3g | 5.2g |
| John West Atlantic Salmon Fillet in Olive Oil with Zesty Lemon 115g | 186 | 12.9g | 0.5g | 4.8g |
| SuperValu Applewood Smoked Salmon 100g | 178 | 12.9g | 0.3g | 5.2g |
| SuperValu Dingle Gin Infused Smoked Salmon | 178 | 12.9g | 0.3g | 5.2g |
| SuperValu Signature Tastes Handcut Smoked Salmon Ribbons 80g | 178 | 12.9g | 0.3g | 5.2g |
| SuperValu Smoked Salmon Slices | 178 | 12.9g | 0.3g | 5.2g |
| Supervalu Smoked Salmon 150g | 178 | 12.9g | 0.3g | 5.2g |
| John West Medium Red Salmon 213g | 165 | 12.5g | 0g | 5.2g |
| Birds Eye Perfectly Baked 2 Wild Pink Salmon Fillets in a Sweet Chilli Sauce 260g | 140 | 12.4g | 1.4g | 5g |
| Dunnes Stores Hot Smoked Peppered Salmon Darnes 185g | 213 | 12.2g | 0.4g | 5.6g |
| John West Atlantic Salmon Fillet in Olive Oil 115g | 188 | 12.2g | 0g | 5.3g |
| Centra Hot Smoked BBQ Salmon Slices 100g | 215 | 12.1g | 0.2g | 5.6g |
| SuperValu Hot Smoked Salmon Ready to Eat 200g | 215 | 12.1g | 0.2g | 5.6g |
| Tesco 2 Boneless Salmon Fillets 260g | 210 | 12.1g | 0g | 5.7g |
| Tesco 4 Boneless Salmon Fillets 520g | 209 | 12.1g | 0g | 5.7g |
| Tesco Ready to Eat Smoked Salmon Slices 100g | 185 | 12.1g | 0.8g | 5.4g |
| Dunnes Stores Cajun Salmon Darnes 220g | 175 | 12g | 0.3g | 5.7g |
| Tesco Ready To Eat Smoked Salmon 150g | 186 | 12g | 0.9g | 5.4g |
| Tesco Smoked Salmon 50g | 186 | 12g | 0.9g | 5.4g |
| Birds Eye 2 Inspirations Wild Pink Salmon Fillets in a Lemon & Dill Sauce 280g | 153 | 11.9g | 0.2g | 5.7g |
| Bleiker's Finest Smoked Scottish Salmon Romanov 100g | 194 | 11.9g | 1.5g | 5.2g |
| Lidl Deluxe Irish Organic Skin On Salmon Darnes 220g | 172 | 11.5g | 0g | 6g |
| Lidl Lighthouse Bay Smoked Salmon Slices 120g | 175 | 11.5g | 0g | 6g |
| Lidl Deluxe 2 Scottish Salmon Fillets 240g | 198 | 11.4g | 0.9g | 5.5g |
| Birds Eye Perfectly Baked 2 Wild Pink Salmon Fillets in a Lemon & Dill Sauce 260g | 154 | 11.3g | 0.3g | 6.1g |
Showing the top 50 of the 105 salmon products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs.
Median across all 105 of them is 11.2g of protein per 100 calories. 64 clear 10g of protein per 100 calories — about one in two, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 73 to 455 per 100g inside this one group, a 6-fold spread, so “salmon” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 11.4g of protein per 100 calories across 67 products, against 8.9g for the 38 name-brand ones.
Most of this group already clears the benchmark, so the decision is price and taste rather than macros. John West Skinless & Boneless Wild Pacific Pink Salmon 170g tops the table at 20.4g of protein per 100 calories.
1 of the 105 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the free calorie tracker.
We track 105 salmon products across Irish supermarkets and brands. 105 of them carry 20 calories or more per 100g, which is the point below which protein per 100 calories stops being a real number, so those are the ones ranked and averaged here.
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 11.2g per 100 calories and 64 products clear 10g — that tells you whether salmon is worth buying for protein at all, which protein per 100g does not.