Salmon

Salmon Nutrition Facts: Calories, Protein, Omega-3 & More

Salmon is a nutrient-dense oily fish widely consumed across the United States, Canada, the United Kingdom, Australia, and New Zealand. Raw farmed Atlantic salmon provides approximately 208 calories and 20.4 grams of high-quality protein per 100 grams, along with significant concentrations of long-chain omega-3 fatty acids, vitamin B12, vitamin D, and selenium. Naturally low in carbohydrates and sodium, salmon delivers essential micronutrients that support cardiovascular health, muscle maintenance, and cognitive function.

The nutritional data on this page is based on raw, fresh Atlantic salmon (farmed), representing the most widely available commercial form. Variations such as wild-caught Pacific species, canned options, and cooked preparations alter fat content, calorie concentration, and moisture levels, which are detailed in their respective sections below.

How Many Calories Are in Salmon?

Raw farmed Atlantic salmon contains 208 calories per 100 grams. A standard 3-ounce (85 g) cooked portion yields approximately 175–180 calories, while a common 4-ounce (113 g) fillet cut delivers roughly 235 calories.

Calorie counts vary depending on species, diet, and preparation:

• Species variation: Wild salmon species (such as Sockeye or Pink salmon) generally feed on a natural marine diet and swim actively, resulting in leaner flesh and fewer calories (roughly 130–155 calories per 100 g raw) compared to farmed Atlantic salmon.

• Cooking moisture loss: Baking or grilling reduces the fish's water content, concentrating calories per 100 grams of cooked meat.

• Added fats: Pan-searing in butter or olive oil introduces extra calories that are not inherent to plain salmon fillets.

How Much Protein Is in Salmon?

Salmon provides 20.4 grams of complete protein per 100 grams in its raw state. A standard 3-ounce fillet serving supplies 17.3 grams of protein, while a 4-ounce cut provides 23.1 grams.

Salmon is a complete dietary protein, containing all nine essential amino acids required for tissue repair, cellular synthesis, and lean muscle mass maintenance. Because it features a high protein-to-calorie ratio without carbohydrates, salmon is a preferred whole-food protein source in athletic and general wellness diets.

Salmon Macronutrients

The macronutrient composition of plain raw salmon consists strictly of protein, dietary fat, and moisture, with zero carbohydrates:

• Protein: 20.4 g per 100 g (representing roughly 40% of total calories)

• Fat: 13.4 g per 100 g (representing roughly 60% of total calories)

• Carbohydrates: 0.0 g per 100 g

• Dietary Fiber: 0.0 g per 100 g

• Sugars: 0.0 g per 100 g

How Much Fat Is in Salmon?

Raw farmed Atlantic salmon contains 13.4 grams of total fat per 100 grams. The lipid structure is distributed among three major fatty acid categories:

• Monounsaturated Fat: 3.9 grams per 100 grams, consisting primarily of oleic acid.

• Polyunsaturated Fat: 3.9 grams per 100 grams, rich in marine omega-3 fatty acids.

• Saturated Fat: 3.1 grams per 100 grams.

Unlike land animal proteins high in saturated fats, the majority of salmon's lipid profile consists of unsaturated fatty acids that support arterial health and balanced lipid profiles.

Salmon Omega-3

Salmon is one of the richest whole-food sources of marine-derived long-chain omega-3 polyunsaturated fatty acids. A 100-gram portion of raw farmed Atlantic salmon supplies approximately 2,500 mg of total omega-3s, featuring:

• Eicosapentaenoic Acid (EPA): 860 mg

• Docosahexaenoic Acid (DHA): 1,100 mg

EPA and DHA are physiologically active fatty acids integrated directly into cell membranes. They contribute to cellular signaling, normal platelet function, and lower triglyceride concentrations. Wild salmon also provides high amounts of EPA and DHA per serving, though total lipid volume varies seasonally and by species.

How Many Carbs Are in Salmon?

Fresh, unseasoned salmon contains 0.0 grams of total carbohydrates, 0.0 grams of dietary fiber, and 0.0 grams of simple sugars per 100 grams.

Carbohydrates are only introduced when salmon is prepared with glazes (such as teriyaki, honey-mustard, or sweet chili), breaded, deep-fried in batter, or cured with added sugar (as seen in certain gravlax or hot-smoked recipes).

Vitamins in Salmon

Salmon supplies notable amounts of fat-soluble and B-complex vitamins:

• Vitamin B12 (3.2 mcg, 133% DV per 100 g): Supports red blood cell production, neurological integrity, and DNA synthesis.

• Vitamin D (10.9 mcg / 436 IU, 55% DV per 100 g): Essential for intestinal calcium absorption, skeletal maintenance, and immune function. Salmon is one of the few natural dietary sources of vitamin D3.

• Vitamin B3 / Niacin (8.5 mg, 53% DV per 100 g): Functions as a coenzyme in cellular energy metabolism and macromolecule processing.

• Vitamin B6 (0.64 mg, 38% DV per 100 g): Required for amino acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

• Vitamin E (3.55 mg, 24% DV per 100 g): Serves as a fat-soluble antioxidant protecting cell membranes from oxidative stress.

Minerals in Salmon

Salmon contributes essential trace and macrominerals:

• Selenium (24.1 mcg, 44% DV per 100 g): An essential component of selenoproteins involved in thyroid hormone metabolism and antioxidant protection.

• Phosphorus (240 mg, 19% DV per 100 g): Vital for structural bone matrix development and cell membrane phospholipids.

• Potassium (363 mg, 8% DV per 100 g): Aids intracellular fluid balance, nerve transmission, and normal vascular tone.

• Magnesium (27 mg, 6% DV per 100 g): Supports over 300 enzymatic reactions, including energy production and protein synthesis.

Potential Benefits of Salmon

• Cardiovascular Support: The combined intake of EPA and DHA contributes to normal blood pressure regulation, reduced circulating triglycerides, and healthy vascular endothelial function.

• Musculoskeletal Maintenance: Delivering over 20 grams of complete protein per 100 grams alongside natural vitamin D, salmon supports skeletal mineralization and muscle protein synthesis.

• Cognitive and Neural Function: DHA is a structural lipid in the human brain and retina, supporting normal nervous system function across adulthood.

• Thyroid Support: A single 100-gram serving provides nearly half the daily requirement for selenium, an essential cofactor for thyroid enzyme activity.

Is Salmon Healthy?

Salmon is widely considered a highly nutritious whole food. It provides a rare combination of lean-to-moderate calories, complete dietary protein, high concentrations of natural vitamin D, and preformed long-chain omega-3 fatty acids.

Preparation method plays a decisive role in its overall nutritional value. Baking, poaching, broiling, or air-frying preserves the fish's beneficial lipid profile without adding unnecessary calories. Conversely, deep-frying or preparing salmon with sugary marinades and heavy sodium rubs significantly alters its caloric density and macronutrient distribution.

Raw vs Cooked Salmon Nutrition

Thermal preparation causes moisture loss, increasing the relative concentration of macronutrients per 100 grams of cooked fish.

Note: The nutritional absolute values of a whole fillet do not increase during cooking; water evaporation simply concentrates the remaining solids per unit weight.

Salmon Varieties and Species Differences

Different salmon species exhibit contrasting nutrient profiles based on their life cycle, activity level, and feed:

• Farmed Atlantic Salmon (Salmo salar): Higher in total fat (12–14 g per 100 g) and calories (~208 kcal), offering consistent omega-3 amounts year-round.

• Wild Sockeye Salmon (Oncorhynchus nerka): Distinct deep red flesh, leaner profile (~150 kcal, 22 g protein, 5–6 g fat per 100 g), high in natural astaxanthin.

• Wild Chinook / King Salmon (Oncorhynchus tshawytscha): The largest Pacific species, naturally high in fats (~180–200 kcal, 10–11 g fat per 100 g).

• Wild Pink Salmon (Oncorhynchus gorbuscha): Lower fat profile (~115–125 kcal, 3–4 g fat per 100 g), commonly utilized for commercial canning.

• Canned Salmon: Often packed with edible bones, dramatically elevating calcium content from 9 mg up to 200–250 mg per 100 grams.

Salmon Food Safety

• Mercury Levels: Salmon ranks among the lowest-mercury fish species. Both the US FDA and EPA classify salmon as a "Best Choice," recommending 2–3 servings (8–12 ounces) weekly, including for pregnant or nursing individuals.

• Parasite Prevention: Wild salmon can harbor marine parasites (Anisakis). For raw preparations such as sushi or sashimi, fish must be commercially frozen at -20°C (-4°F) or below for 7 days, or -35°C (-31°F) for 15 hours to eradicate parasites.

• Safe Cooking Temperatures: The USDA recommends an internal cooking temperature of 63°C (145°F), measured with a food thermometer at the thickest part of the fillet.

• Refrigeration: Fresh raw salmon should be stored at or below 4°C (40°F) and consumed within 1 to 2 days of purchase, or frozen at -18°C (0°F) for up to 3–6 months.

Is Salmon Good for Weight Loss?

Salmon fits effectively into structured weight management diets. Its combination of 20.4 grams of complete protein and healthy fats increases postprandial satiety and supports the maintenance of metabolically active muscle tissue during caloric restriction.

Because farmed salmon is calorically denser than white fish like cod or tilapia, managing portion sizes (typically 3 to 4 ounces) and avoiding high-calorie sauces ensures it aligns with overall daily energy requirements.

Is Salmon High in Cholesterol?

Raw Atlantic salmon contains 55 mg of dietary cholesterol per 100 grams (roughly 18% of the former 300 mg daily reference guideline).

Current nutritional science demonstrates that dietary cholesterol from whole foods has a minor impact on circulating LDL blood cholesterol for the majority of people compared to trans fats and high saturated fat intake. Salmon's favorable ratio of unsaturated fatty acids and low saturated fat content make it a heart-supportive dietary choice.

How Much Salmon Is a Serving?

Standard, recognizable serving metrics for salmon include:

• Standard Dietary Serving (USDA / FDA): 3 ounces (85 grams) cooked, or approximately 4 ounces (113 grams) raw.

• Standard Restaurant Cut: 5 to 6 ounces (140 to 170 grams) raw fillet weight.

• Single Small Fillet: Roughly 150 grams raw weight (~312 kcal, 30.6 g protein).