Calories in Salmon — Nutrition Facts & Macros

Q: How many calories in salmon?

A 4 oz (113g) cooked salmon fillet has about 235 calories, 22.6g of protein, and 14.7g of fat. Per 100g, salmon has 208 calories.

Q: Is salmon high in calories?

Compared to lean proteins like chicken breast, yes — salmon has more fat. But those are omega-3 fatty acids which are essential for health. A 6 oz portion has ~354 calories, which is reasonable for a complete meal.

Q: How much protein is in salmon?

About 20g of protein per 100g cooked salmon. A 6 oz fillet delivers ~34g of protein — more than enough to meet your protein needs at a meal.

Q: Atlantic vs sockeye salmon calories?

Atlantic salmon is fattier and has more calories (~233 cal/100g). Sockeye is leaner (~168 cal/100g). Wild-caught varieties tend to be leaner than farmed.

Q: How often should I eat salmon?

The American Heart Association recommends fatty fish like salmon at least twice a week for heart health. The omega-3 content makes it one of the most powerful anti-inflammatory foods you can eat.

Salmon is one of the healthiest foods on the planet — rich in omega-3 fatty acids, high in protein, and loaded with vitamins D and B12. But its calorie count surprises many people. Here's the full picture on salmon nutrition.

Calories in Salmon by Serving Size

Calories vary depending on how much you eat. Here are the most common serving sizes for salmon with exact calorie and macro counts.

Serving Size	Calories	Protein	Carbs	Fat
100g cooked	208	20g	0g	13g
3 oz cooked (~85g)	177	17g	0g	11g
4 oz fillet (~113g)	235	22.6g	0g	14.7g
6 oz fillet (~170g)	354	34g	0g	22g
1 tbsp canned (~15g)	30	3g	0g	1.9g

Key macro highlight: High protein, rich omega-3 fatty acids.

Full Nutrition Facts: Salmon per 100g

This is the standardized nutrition panel for salmon per 100g — the most accurate way to compare foods.

Nutrient	Per 100g
Calories	208 kcal
Protein	20g
Total Carbohydrate	0g
— Dietary Fiber	0g
— Sugars	0g
Total Fat	13g
Sodium	59mg

Track Your Salmon Calories in CalorieCrush 🐟

Log meals, track macros, and hit your goals with CalorieCrush — the free calorie counter built for real people. No subscription required.

🐟 Start Tracking Free

Calories in Salmon by Cooking Method

Cooking method can significantly change the calorie count of salmon. Here's how each method stacks up.

Preparation Method	Calories (per 100g)
Baked (no oil)	208 cal
Grilled (no oil)	208 cal
Pan-seared (1 tsp oil)	248 cal
Poached	195 cal
Smoked salmon (per oz)	33 cal

Why Eat Salmon? Nutrition Benefits

Salmon provides about 2g of omega-3 fatty acids (EPA + DHA) per 3 oz serving — more than almost any other food. These fats reduce inflammation, support heart and brain health, and improve recovery after exercise.

Healthy Salmon Recipes

Here are 3 high-quality recipes that feature salmon — each with estimated calories per serving.

Baked Lemon Garlic Salmon

~240 cal/serving (4 oz)

Season 4 oz salmon fillet with garlic, lemon zest, dill, salt and pepper. Bake at 400°F for 12–14 minutes. Simple, high protein, ready in 20 minutes.

Salmon & Quinoa Bowl

~490 cal/serving

Serve 4 oz baked salmon over ¾ cup cooked quinoa with arugula, cucumber, and avocado. Drizzle tahini dressing. Omega-3s + complete protein + fiber.

Smoked Salmon Scramble

~280 cal/serving

Scramble 3 eggs with 2 oz smoked salmon, capers, red onion, and cream cheese. High protein breakfast, ready in 5 minutes.

More Food Calorie Guides

Frequently Asked Questions About Salmon Calories

How many calories in salmon? +

Is salmon high in calories? +

How much protein is in salmon? +

Atlantic vs sockeye salmon calories? +

How often should I eat salmon? +

Track Every Meal in CalorieCrush

Log salmon, track your macros, and reach your goals faster. CalorieCrush is free — no account required to start.

Open CalorieCrush — It's Free

Calories in Salmon: Nutrition Facts, Macros & Serving Sizes