Salmon: Calories, Nutrition & Healthier Swaps
208 kcal per 100 g · Nutri-Score B
sugar: low saturated fat: medium salt: low fiber: low
Salmon is an oily fish and one of the best sources of the omega-3s EPA and DHA, plus protein and vitamin D.
Salmon nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: fillet, 150 g |
|---|---|---|
| Calories | 208 kcal | 312 kcal |
| Protein | 22 g | 33 g |
| Fat | 13 g | 20 g |
| incl. saturated | 3.1 g | 4.7 g |
| Carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.5 g |
| Omega-3 (EPA+DHA) | 2100 mg | 3150 mg |
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.
Salmon: nutrition highlights
A serving (fillet, 150 g) provides 33 g of protein — about 59% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). It contains omega-3 EPA and DHA — about 2100 mg per 100 g, or roughly 3150 mg per serving.
On the open Nutri-Score algorithm, salmon gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (fillet, 150 g) is 312 kcal — roughly 1 h 42 min of easy walking or 39 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Salmon
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Tilapia — 240 g, 307 kcal: −2.5 g saturated fat, +29 g protein.
- Tuna steak, grilled — 220 g, 306 kcal: −3.3 g saturated fat, +31 g protein.
- Tuna, raw — 250 g, 273 kcal: −4.2 g saturated fat, +28 g protein.
- Tuna sashimi — 280 g, 258 kcal: −4.1 g saturated fat, +23 g protein.