Salmon Nutrition Facts: Calories, Vitamins & Minerals
Salmon nutrition facts per 100 g and per serving
Figures are for: Salmon, baked
| Nutrient | Per 100 g | Serving: fillet, 150 g |
|---|---|---|
| Calories | 208 kcal | 312 kcal |
| Energy (kilojoules) | 870 kJ | 1,305 kJ |
| Protein | 22 g | 33 g |
| Fat | 13 g | 20 g |
| incl. saturated | 3.1 g | 4.7 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.5 g |
| Omega-3 (EPA+DHA) | 2,100 mg | 3,150 mg |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
208 kcal (870 kJ) per 100 g · P/F/C 22/13/0 g
Serving (fillet, 150 g) — 312 kcal (1,305 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Is salmon healthy?
Yes. On its nutrient profile, salmon is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Omega-3: about 3.2 g of EPA and DHA per serving, against an adequate intake of 250 mg a day (EFSA).
- Protein: 33 g per serving — 59% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Saturated fat: 4.7 g per serving — 24% of the 20 g daily reference intake.
A typical serving (fillet, 150 g) has 312 kcal, 33 g protein, 20 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Salmon is an oily fish and one of the best sources of the omega-3s EPA and DHA, plus protein and vitamin D.
protein 43%fat 57%carbs 0%
Vitamins and minerals in salmon
Per 100 g, the standouts are vitamin B12 — 2.8 mcg, 117% of the Daily Value; selenium — 41 mcg, 75% of the Daily Value; vitamin D — 13 mcg, 66% of the Daily Value.
| Nutrient | Per 100 g | Serving: fillet, 150 g | % DV |
|---|---|---|---|
| Vitamin A | 69 mcg | 104 mcg | 12% |
| Vitamin C | 3.7 mg | 5.6 mg | 6% |
| Vitamin D | 13 mcg | 20 mcg | 98% |
| Vitamin E | 1.1 mg | 1.7 mg | 11% |
| Thiamin (B1) | 0.34 mg | 0.51 mg | 43% |
| Riboflavin (B2) | 0.14 mg | 0.2 mg | 16% |
| Niacin (B3) | 8 mg | 12 mg | 75% |
| Vitamin B6 | 0.65 mg | 0.97 mg | 57% |
| Folate (B9) | 34 mcg | 51 mcg | 13% |
| Vitamin B12 | 2.8 mcg | 4.2 mcg | 175% |
| Potassium | 384 mg | 576 mg | 12% |
| Magnesium | 30 mg | 45 mg | 11% |
| Phosphorus | 252 mg | 378 mg | 30% |
| Zinc | 0.43 mg | 0.65 mg | 6% |
| Copper | 0.05 mg | 0.07 mg | 8% |
| Selenium | 41 mcg | 62 mcg | 113% |
| Cholesterol | 63 mg | 95 mg | 32% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, salmon, Atlantic, farmed, cooked, dry heat” (FDC ID 175168, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Salmon calories by weight, 50–300 g
150 g of salmon has 312 calories and 200 g has 416. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 104 | 11 / 6.5 / 0 |
| 100 g | 208 | 22 / 13 / 0 |
| 150 g — typical serving | 312 | 33 / 20 / 0 |
| 200 g | 416 | 44 / 26 / 0 |
| 250 g | 520 | 55 / 33 / 0 |
| 300 g | 624 | 66 / 39 / 0 |
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Salmon: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Smoked salmon (lox) | 117 | 18 / 4.3 / 0 |
| Wild Atlantic salmon, raw | 142 | 20 / 6.3 / 0 |
| Salmon, baked | 208 | 22 / 13 / 0 |
Calories in dishes with salmon
| Dish | Serving | Kcal per serving | Salmon in it |
|---|---|---|---|
| Salmon steak with grilled vegetables | 330 g | 502 | ≈180 g |
| Salmon burger | 230 g | 511 | ≈100 g |
| Teriyaki salmon bowl | 330 g | 455 | ≈89 g |
| Salmon risotto | 320 g | 554 | ≈71 g |
| Salmon and spinach pasta | 370 g | 566 | ≈70 g |
| Salmon and spinach quiche | 200 g | 526 | ≈36 g |
| Salmon and corn chowder | 360 g | 396 | ≈51 g |
| Royal fish soup (three fish) | 370 g | 252 | ≈40 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A 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.
Salmon: swaps and alternatives
No need to swap: salmon already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 3.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair salmon with
A serving of salmon has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of salmon.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Salmon | A | 312 | 33 | 0 |
| Tilapia | A | 192 | 39 | 0 |
Salmon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cod | 105 | 23 / 0.9 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
| Salmon | 208 | 22 / 13 / 0 |
| Sardines | 208 | 25 / 12 / 0 |
| Mackerel | 256 | 24 / 18 / 0 |
Salmon: head-to-head comparisons
FAQ
How many calories are in 100 g of salmon?
100 g of salmon has 208 calories, with 22 g protein, 13 g fat and 0 g carbohydrates.
How many calories are in a serving of salmon?
A serving (fillet, 150 g) has 312 calories: 33 g protein, 20 g fat and 0 g carbs.
What are the macros of salmon?
Per 100 g: 22 g protein, 0 g carbs and 13 g fat. By calories that's about 43% protein, 0% carbs and 57% fat.
How long do you have to walk to burn a serving of salmon?
About 1 h 42 min of easy walking or 39 min of cycling for a 70 kg (154 lb) person — that's the 312 calories in a serving (fillet, 150 g).
What vitamins and minerals are in salmon?
Per 100 g, salmon is richest in vitamin B12 (2.8 mcg, 117% DV), selenium (41 mcg, 75% DV), vitamin D (13 mcg, 66% DV) — from USDA FoodData Central record 175168.
How much fiber is in salmon?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in salmon change with the type and cooking method?
Per 100 g it ranges from 117 kcal (smoked salmon (lox)) to 208 kcal (salmon, baked).