Calories in Salmon
Cooked Atlantic salmon contains about 206 kcal and 22g of protein per 100g, plus 2g of omega-3 fatty acids per serving — the highest single-meal omega-3 source in common foods.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 100g cooked Atlantic salmon | 206 | 0 | 22 | 12 | — |
| 4 oz cooked (113g) | 233 | 0 | 25 | 13.6 | — |
| 6 oz cooked (170g) | 350 | 0 | 37 | 20 | — |
| 1 medium fillet (~150g) | 309 | 0 | 33 | 18 | — |
| 100g raw Atlantic salmon | 142 | 0 | 20 | 6.3 | — |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Atlantic, farmed, cooked | 206 | 0 | 22 | 12 | — |
| Atlantic, wild, cooked | 182 | 0 | 25 | 8 | — |
| Sockeye (red), cooked | 156 | 0 | 27 | 4.6 | — |
| Smoked salmon | 117 | 0 | 18 | 4.3 | — |
| Canned (pink, drained) | 142 | 0 | 21 | 6 | — |
About these numbers
Salmon delivers two things at once: high-quality protein (22g per 100g cooked, DIAAS score >1.0) and a meaningful dose of long-chain omega-3 fatty acids (EPA + DHA). A 100g serving of farmed Atlantic salmon provides ~2g of EPA+DHA — comparable to the daily target most cardiology recommendations cite for cardiovascular benefit.
The PREDIMED trial (Estruch 2013 NEJM) included fish 3+ servings/week as a defining feature of the Mediterranean diet arms that produced 28–30% CV event reduction. The 2019 Manson et al. VITAL trial (n=25,871) found omega-3 supplementation (1g/day) reduced major cardiovascular events by 8% — modest but real. Food sources (salmon, mackerel, sardines) typically outperform pills, possibly because of food-matrix effects.
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Frequently asked questions
- How many calories are in a salmon fillet?
- A typical 150g fillet of cooked Atlantic salmon is ~309 kcal with 33g protein and 18g fat. A 6 oz (170g) restaurant portion is ~350 kcal with 37g protein. Wild sockeye salmon is leaner — 100g cooked is ~156 kcal vs farmed Atlantic at 206 kcal — primarily because farmed salmon contains more fat. Both are nutritious; the calorie difference matters for tight cuts.
- Is salmon healthier than chicken?
- For omega-3 content, dramatically. 100g of salmon has ~2g EPA+DHA; chicken has essentially none. For protein density per calorie, chicken breast wins — 165 kcal for 31g protein vs salmon's 206 kcal for 22g protein. The practical answer: eat both. Salmon 2–3 times per week for the omega-3 benefit (matches PREDIMED protocol); chicken on other days as the protein staple.
- Wild or farmed salmon — which is better?
- Wild salmon is leaner and slightly higher in EPA+DHA per calorie. Farmed salmon is more available, cheaper, and still provides excellent omega-3 content; the main concern with farmed is the use of synthetic colourants and antibiotics, which vary by producer. The 2019 IATP report and most independent reviews conclude that both are net-positive for health when consumed 2–3 times per week. If budget allows, alternate. If not, farmed salmon at common supermarket prices is still strongly preferable to skipping fish entirely.
- Does salmon raise cholesterol?
- No — it does the opposite. The 2019 Manson VITAL trial and dozens of fish-consumption studies show salmon and other omega-3-rich fish lower triglycerides (by 20–30% at therapeutic doses), modestly raise HDL, and reduce overall cardiovascular event risk. The cholesterol in salmon is dietary cholesterol, which most evidence (2018 PURE study, 2020 Drouin-Chartier BMJ meta-analysis) shows has minimal effect on serum cholesterol in most adults. Salmon is one of the most heart-healthy proteins available.
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