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How many calories in salmon? Nutrition facts, macros, and logging example
Salmon is a popular choice for many, known for its rich flavor and nutritional profile. It's often praised for its omega-3 fatty acids and high protein content. When you're tracking your intake, knowing the calorie count and macronutrients of your salmon portion is useful. However, getting a precise number can be tricky.
The calorie content of salmon varies significantly based on its species, whether it's wild or farmed, and especially how it's prepared. A raw fillet will differ from a pan-fried one, or from a branded product with added ingredients. That is why the figures below are given as a range: the fish itself is not a fixed number.
Nutritional values: typical ranges
The following table provides an estimated nutritional breakdown for a 100g serving of a prepared, branded salmon product, based on USDA data. Note that generic, raw salmon will have a different profile (see "What influences differences" below).
| Nutrient (per 100g) |
Low estimate |
Medium estimate |
High estimate |
Confidence |
| Energy (kcal) |
85 |
92 |
100 |
High |
| Protein (g) |
9 |
10 |
11 |
High |
| Total Fat (g) |
4.5 |
5.3 |
6 |
High |
| Carbohydrates (g) |
1 |
1.8 |
2.5 |
High |
This data is derived from a specific branded product (SEA CUISINE SALMON, FDC ID 2016166) which includes water, vegetable oil, and other ingredients, leading to a lower calorie and fat content per 100g compared to raw, unadulterated salmon.
What influences the differences in salmon's nutrition
The term "salmon" covers a broad category of fish, and their nutritional values are not uniform. Here's why your salmon might vary from the numbers above:
- Species and Origin: Different salmon species have distinct fat contents. For example, Atlantic salmon (often farmed) tends to be fattier than wild Pacific species like Sockeye, which is leaner. Farmed salmon often has a higher fat content and thus more calories than wild salmon. A 100g serving of raw Atlantic salmon (FDC ID 175168) is closer to 208 kcal, 20.4g protein, and 13.4g fat, significantly higher than the branded product data presented in our table.
- Preparation Method: How you cook salmon dramatically impacts its final calorie count.
- Raw/Baked/Grilled: These methods add minimal extra calories, assuming no added oils or sauces.
- Pan-fried: Frying salmon in oil (e.g., olive oil, butter) will increase its fat and calorie content. A tablespoon of olive oil adds about 120 kcal.
- Smoked/Canned: Smoked salmon can be higher in sodium. Canned salmon might be packed in oil or water, affecting its macros.
- Branded/Processed Products: As seen in our table, many store-bought salmon products (like fillets with marinades or breading) include added ingredients like water, vegetable oils, starches, and sugars. These additions can alter the macro profile, often diluting the protein and fat per 100g or adding carbohydrates. Always check the ingredient list for such products.
- Portion Size: A typical salmon fillet can range from 100g to 200g or more. Accurately weighing your portion is the most reliable way to track your intake. Without a scale, estimating can lead to significant errors.
Understanding these variables helps you interpret nutritional data more accurately. A 150g fillet of farmed Atlantic salmon and a 150g fillet of wild Sockeye are simply not the same meal, and the numbers follow the fish.
Example log in BiteNote
Logging a salmon dinner takes seconds. Send BiteNote a photo, a voice note, or just type what is on the plate, and the numbers come back in the chat. There is nothing to install: you already have Telegram.
- 📸 → BiteNote: "Sea Cuisine Salmon, 151g fillet, ~139 kcal (130-150). Confidence: high (branded product)."
- 💬 → BiteNote: "Baked Atlantic salmon, 150g, no oil, ~312 kcal (290-330). Confidence: medium (generic estimate)."
- ✍️ → BiteNote: "Pan-fried wild Sockeye salmon, 120g, 1 tsp olive oil, ~260 kcal (240-280). Confidence: medium."
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