How Many Calories in Salmon? Nutrition Facts & Macros
A salmon fillet (198g) has 281 calories
Protein 39.3g · Carbs 0g · Fat 12.6g
Salmon is one of the most nutritious fish in the world — packed with high-quality protein, omega-3 fatty acids, and essential vitamins. Whether you're building muscle, tracking macros, or looking for heart-healthy foods, salmon delivers exceptional nutrition per calorie. Here's everything you need to know about salmon calories and macros, based on USDA data. Wild Atlantic salmon is about 69% water, with the rest being a concentrated source of protein and healthy fats.
594 kJ · per 100g · Water: 68.5 g
Calorie Calculator: Salmon (Wild Atlantic)
198 g Salmon (Wild Atlantic) contains 281 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 fillet (198g) | 281 kcal | 39.3g | 0g | 12.6g |
| 3 oz (85g) | 121 kcal | 16.9g | 0g | 5.4g |
| 100 grams | 142 kcal | 19.8g | 0g | 6.3g |
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| Salmon (Wild Atlantic) | per 100g |
|---|---|
| Calories | 142 kcal |
| Protein | 19.84 g |
| Fat | 6.34 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 44 mg |
| Potassium | 490 mg |
| Magnesium | 29 mg |
| Phosphorus | 200 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.818 mg |
| Folate | 25 mcg |
| Water | 68.5 g |
Source: USDA FoodData Central (FDC ID: 173686) · Data verified April 2026
Variations
Wild Atlantic salmon
142 calories per 100g. Leaner with 6.34g fat. More potassium (490mg) and iron (0.8mg). Lower in vitamin A. More intense flavor. Seasonal availability.
Farmed Atlantic salmon
208 calories per 100g — 46% more than wild. Double the fat (13.4g vs 6.34g). More vitamin A (58 vs 12 µg RAE). Available year-round. Milder, fattier taste. Similar protein content (~20g).
Frequently Asked Questions
How many calories are in salmon?
A fillet of wild Atlantic salmon (198g) contains approximately 281 calories. Per 100g, raw wild salmon has 142 calories. A 3 oz serving (85g) has about 121 calories. Most of the calories come from protein (19.84g) and healthy fats (6.34g), with zero carbohydrates.
How much protein is in salmon?
Wild Atlantic salmon contains 19.84g of protein per 100g — one of the highest among common foods. A fillet (198g) provides about 39.3g of protein. A 3 oz serving (85g) has about 16.9g. This is complete protein with all essential amino acids, making salmon ideal for muscle building and recovery.
Is salmon good for weight loss?
Salmon is excellent for weight loss. At 142 calories per 100g with nearly 20g of protein, it's incredibly satiating. Protein requires more energy to digest (thermic effect), and omega-3 fats may help reduce inflammation and support fat metabolism. A fillet keeps you full for hours with modest calories.
Wild vs farmed salmon — what's the difference?
Wild Atlantic salmon has 142 kcal and 6.34g fat per 100g, while farmed salmon has about 208 kcal and 13.4g fat — nearly double the fat and 46% more calories. Wild salmon is leaner with more potassium (490 vs 363 mg) and iron. Farmed has more vitamin A. Both are excellent protein sources with similar protein content (~20g).
How much omega-3 is in salmon?
Wild Atlantic salmon is one of the richest food sources of omega-3 fatty acids, with about 2.5g of polyunsaturated fat per 100g. A fillet (198g) provides roughly 5g of omega-3s. The American Heart Association recommends eating fatty fish like salmon at least twice per week for cardiovascular health.
How many calories are in a salmon fillet?
A wild Atlantic salmon fillet (198g, half fillet) contains approximately 281 calories, 39.3g of protein, and 12.6g of fat. This is based on raw weight — cooking typically reduces weight by about 25% through moisture loss, concentrating the nutrients per gram in the cooked portion.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Avocado | 160 | 2g | 8.53g | 14.66g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
per 100g
Per 100g, wild salmon has 142 kcal with 19.84g protein — similar to eggs (143 kcal, 12.6g protein) but with significantly more omega-3 fatty acids. It's leaner than chicken breast (165 kcal) when comparing wild salmon, though farmed salmon (208 kcal) is fattier.
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