Calories in Salmon: Protein, Carbs and Fat per 100 g and per Serving
Quick answer: A 3-ounce serving of cooked wild Atlantic salmon (85 g) has about 155 kcal, 22 g of protein and 6.9 g of fat. The same serving of farmed Atlantic salmon is about 175 kcal, with 19 g of protein and 10 g of fat. Salmon has no carbohydrate. Two facts move the number most: whether the fish is farmed or wild, and whether you weighed it raw or cooked.
Calories by serving
All rows are cooked with dry heat (baked, broiled or grilled) without added fat, except canned.
| Serving | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| Wild Atlantic, 3 oz | 85 g | 155 kcal | 22 g | 6.9 g |
| Wild Atlantic, ½ fillet | 154 g | 280 kcal | 39 g | 13 g |
| Farmed Atlantic, 3 oz | 85 g | 175 kcal | 19 g | 10 g |
| Farmed Atlantic, ½ fillet | 178 g | 365 kcal | 39 g | 22 g |
| Sockeye, 3 oz | 85 g | 135 kcal | 23 g | 4.7 g |
| Sockeye, ½ fillet | 155 g | 240 kcal | 41 g | 8.6 g |
| Canned sockeye, drained, 3 oz | 85 g | 140 kcal | 20 g | 6.3 g |
Three ounces is the standard US serving, about the size of a deck of cards. Restaurant fillets are often bigger. A 6-ounce (170 g) cooked farmed fillet is about 350 kcal before any sauce.
Per 100 g nutrition
Cooked, dry heat, per 100 g:
| Nutrient | Wild Atlantic | Farmed Atlantic | Sockeye |
|---|---|---|---|
| Calories | 182 kcal | 206 kcal | 156 kcal |
| Protein | 25 g | 22 g | 26 g |
| Fat | 8.1 g | 12 g | 5.6 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Potassium | 630 mg | 380 mg | 440 mg |
| Selenium | 47 µg | 41 µg | 36 µg |
| Vitamin B12 | 3.1 µg | 2.8 µg | 4.5 µg |
| Vitamin D | not in record | 13 µg | 17 µg |
Salmon is one of the few common foods with a meaningful amount of vitamin D. A 3-ounce serving of cooked sockeye has about 14 µg, about 71% of the 20 µg Daily Value on US food labels. Farmed Atlantic has about 11 µg per serving, 56%. The USDA record for wild Atlantic salmon has no vitamin D value, so we don't give one.
Forms and variants
Per 100 g:
| Form | Calories | Protein | Fat | FDC ID |
|---|---|---|---|---|
| Wild Atlantic, raw | 142 kcal | 20 g | 6.3 g | 173686 |
| Wild Atlantic, cooked, dry heat | 182 kcal | 25 g | 8.1 g | 171998 |
| Farmed Atlantic, cooked, dry heat | 206 kcal | 22 g | 12 g | 175168 |
| Sockeye, cooked, dry heat | 156 kcal | 26 g | 5.6 g | 173692 |
| Sockeye, canned, drained solids | 167 kcal | 24 g | 7.4 g | 173693 |
Raw or cooked. Cooking drives water out of the fish, so 100 g of cooked wild salmon started as roughly 128 g of raw fish. If you weigh 150 g of raw wild salmon, that's 213 kcal. Log the same 150 g as cooked and the entry says 273 kcal. That's 60 kcal too many. Weigh and log in the same state.
Farmed or wild. Farmed Atlantic salmon is fattier. Per 3-ounce serving it has about 20 kcal more and 3.6 g more fat than wild Atlantic. Sockeye, a wild Pacific species, is the leanest of the three.
Canned. Drained canned sockeye is 167 kcal per 100 g, with 410 mg of sodium against 92 mg for fresh cooked sockeye. It is also rich in calcium, about 200 mg per 3 ounces, because the soft bones are canned with the fish. Boneless, skinless canned sockeye has 37 mg of calcium per 100 g instead of 230.
Cooking fat and sauces
A tablespoon of olive oil (13.5 g) in the pan is about 120 kcal. Not all of it ends up in the fish, but most people eat what's on the plate. Glazes made with honey, maple or teriyaki sauce add sugar on top of that. With the oil alone, a pan-fried glazed fillet can come out more than 100 kcal above a plain baked one, so tell the app how it was cooked.
Salmon and weight loss
A 3-ounce serving of cooked sockeye gives 23 g of protein for 135 kcal. Wild Atlantic gives 22 g for 155. That's a lot of protein for the calories, which makes salmon an easy way to reach a daily target. See how much protein per day.
Farmed salmon is higher in calories because it has more fat. That doesn't make it a bad choice. It means the portion matters more: a large farmed fillet can reach 350–400 kcal on its own. If you're eating in a deficit, the fish is rarely the problem. The oil, the glaze and the size of the restaurant portion are. Start with how to set a calorie deficit.
How to log it
Voice is the quickest way to give the details that matter: "a 6-ounce farmed salmon fillet, pan-fried in a tablespoon of olive oil." Say farmed or wild if you know it, and the cooking method.
Photo recognises a salmon fillet easily and estimates its size from the plate. It can't tell farmed from wild, and it can't see oil in the pan. Add those by voice or text.
Barcode works for canned salmon and packaged fillets, where the pack's serving size is kept.
CalMePlease logs salmon from a voice note or a photo, shows the estimated weight in grams so you can correct it in one tap, and adds cooking oil as its own line. More on voice food logging.
FAQ
How many calories are in a salmon fillet? Half a fillet of cooked wild Atlantic salmon (154 g) is about 280 kcal. Half a farmed fillet (178 g) is about 365 kcal. Sockeye (155 g) is about 240 kcal.
How many calories are in 100 g of salmon? Cooked: 182 kcal wild Atlantic, 206 kcal farmed Atlantic, 156 kcal sockeye. Raw wild Atlantic is 142 kcal.
How much protein is in salmon? 22–23 g in a 3-ounce serving of cooked wild Atlantic or sockeye, and 19 g in farmed Atlantic.
Is farmed salmon higher in calories than wild? Yes. Per 3 ounces cooked, farmed Atlantic is about 175 kcal and wild Atlantic about 155. The difference is fat.
How many calories are in canned salmon? Drained canned sockeye is about 140 kcal per 3 ounces, with 20 g of protein. Check the label for sodium.
Is salmon good for weight loss? It gives a lot of protein for its calories, especially wild and sockeye. Keep an eye on portion size and cooking oil.
Data: USDA FoodData Central, SR Legacy — Fish, salmon, Atlantic, wild, raw (FDC ID 173686); Fish, salmon, Atlantic, wild, cooked, dry heat (FDC ID 171998); Fish, salmon, Atlantic, farmed, cooked, dry heat (FDC ID 175168); Fish, salmon, sockeye, cooked, dry heat (FDC ID 173692); Fish, salmon, sockeye, canned, drained solids (FDC ID 173693); Salmon, sockeye, canned, drained solids, without skin and bones (NDB 15264); Oil, olive, salad or cooking (NDB 04053). Vitamin D Daily Value: FDA Nutrition Facts label (20 µg). Values checked October 2026.
Related: Calories in chicken breast · Calories in eggs · How much protein per day
CalMePlease logs salmon from a voice note or a photo, with the estimated grams and cooking oil on separate lines. Free on the App Store.
