Calories in Salmon: Per Fillet and Per 100g

A 100g serving of cooked Atlantic salmon provides approximately 208 kcal, 20g of protein, and 13g of fat, according to USDA FoodData Central (FDC ID 175167).

Salmon is one of the most nutrient-dense proteins you can eat, but portion size and cut matter more than people realize. A thin sockeye fillet and a thick farmed Atlantic fillet look similar on a plate but differ by 100 kcal or more. Here is exactly what you are eating.

Calories and Macros by Common Portion

The table below uses USDA FoodData Central values for cooked (dry-heat) Atlantic salmon unless otherwise noted. Wild sockeye values are shown separately because the fat content differs meaningfully.

Portion	Weight	Calories	Protein	Fat	Carbs
100g cooked Atlantic (farmed)	100g	208 kcal	20g	13g	0g
100g cooked sockeye (wild)	100g	169 kcal	23g	8g	0g
Small fillet (4 oz / 113g)	113g	235 kcal	23g	15g	0g
Standard fillet (6 oz / 170g)	170g	354 kcal	34g	22g	0g
Large fillet (8 oz / 227g)	227g	472 kcal	45g	30g	0g
1 oz / 28g (deli slice)	28g	58 kcal	6g	4g	0g
Smoked salmon, 100g	100g	117 kcal	18g	4g	0g
Canned pink salmon, 100g drained	100g	136 kcal	20g	6g	0g

Source: USDA FoodData Central. Cooked values assume dry-heat preparation (baking, grilling, broiling) with no added oil or sauce.

Macros Breakdown

Salmon is a complete protein with all essential amino acids and a particularly high leucine content, which makes it effective for muscle protein synthesis. The fat in salmon is predominantly unsaturated — roughly 5g of omega-3 fatty acids per 100g in farmed Atlantic salmon, including EPA and DHA. Wild sockeye is leaner overall but still delivers 1.5-2g of omega-3s per 100g.

Carbohydrates are effectively zero in plain cooked salmon. The calorie count is driven almost entirely by the protein-to-fat ratio, which varies by species and farming method. Farmed Atlantic salmon is fed a higher-fat diet than wild-caught varieties, which is why it runs about 40 kcal per 100g higher than sockeye.

Sodium is low in fresh salmon (around 59 mg per 100g cooked) but rises sharply in smoked and canned versions — smoked salmon can reach 700-900 mg per 100g, so it counts toward your daily sodium budget.

Does It Fit Your Goals?

For weight loss: A 170g fillet at 354 kcal is a high-satiety meal anchor. Its protein load (34g) triggers a strong thermic effect — protein costs roughly 20-30% of its own calories to digest — and blunts appetite for several hours. Paired with non-starchy vegetables, a standard salmon fillet fits comfortably within a 500-600 kcal meal budget. Use our macro calculator to confirm how a salmon-centered meal fits your daily protein and calorie targets.

For blood sugar: Salmon has no carbohydrates, so it has no direct glycemic effect. Including it as the protein anchor of a mixed meal can blunt the glucose spike from any carbohydrates served alongside it — the fat and protein slow gastric emptying. If you are managing blood sugar and tracking mixed meals, our glycemic load calculator can help you model the full meal’s glucose impact.

For general protein targets: A 6 oz fillet delivers 34g of complete protein, covering roughly 50-65% of the daily protein target for a 70 kg adult aiming for 0.8 g/kg per day, and around 30-35% for those following higher-protein protocols. See how salmon fits your numbers in our post on protein targets for weight loss.

For cardiovascular health: The omega-3 content in salmon (EPA and DHA) is among the highest of any whole food. Current guidance from the American Heart Association recommends two servings of fatty fish per week, and a 170g salmon fillet more than satisfies one of those servings.

A Note on Logging Salmon Accurately

The biggest logging error with salmon is not knowing the cooked weight. Salmon loses roughly 20-25% of its raw weight during cooking due to moisture loss. If you weigh a raw 200g fillet and log it as cooked, you will undercount by approximately 40 kcal. Weigh after cooking for accuracy, or use raw-weight USDA entries consistently.

Smoked salmon, salmon sushi rolls, and teriyaki preparations all carry substantially different calorie profiles than plain grilled salmon — always select the specific preparation in your tracker.

Photograph your salmon meal when you plate it and let CalEye log the calories in seconds — no guesswork, no manual entry.