Calories in Smoked Salmon: Per 100 g, Per Serving & Nutrition Facts
117 kcal (490 kJ) per 100 g · P/F/C 18/4.3/0 g
Serving (50 g) — 59 kcal (245 kJ) · Nutri-Score E
Figures are for: Smoked salmon (lox)
Per 100 g: sugar: low saturated fat: low salt: high fiber: low
Is smoked salmon healthy?
Not really. Smoked salmon gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
For
- Protein: 9.2 g per serving — 16% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 2.5 g per serving — 50% of the 5 g a day the WHO sets as the maximum.
A typical serving is 50 g: 59 kcal, 9.2 g protein, 2.2 g fat and 0 g carbs. Other weights in the table.
A healthier swap at the same calories: tilapia (50 g): −2.4 g salt.
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 September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Cold-smoked salmon (lox) is cured and smoked without cooking, so it stays silky. It's high in salt and usually eaten in thin slices.
How many calories in smoked salmon: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 50 g |
|---|---|---|
| Calories | 117 kcal | 59 kcal |
| Energy (kilojoules) | 490 kJ | 245 kJ |
| Protein | 18 g | 9.2 g |
| Fat | 4.3 g | 2.2 g |
| incl. saturated | 0.9 g | 0.5 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 5 g | 2.5 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 171985, “Fish, salmon, chinook, smoked, (lox), regular” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 65%fat 35%carbs 0%
Vitamins and minerals in smoked salmon
Per 100 g, the standouts are vitamin B12 — 3.3 mcg, 136% of the Daily Value; selenium — 38 mcg, 69% of the Daily Value; niacin — 4.7 mg, 30% of the Daily Value.
| Nutrient | Per 100 g | Serving: 50 g | % DV |
|---|---|---|---|
| Vitamin A | 26 mcg | 13 mcg | 1% |
| Riboflavin (B2) | 0.1 mg | 0.05 mg | 4% |
| Niacin (B3) | 4.7 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.28 mg | 0.14 mg | 8% |
| Vitamin B12 | 3.3 mcg | 1.6 mcg | 68% |
| Potassium | 175 mg | 88 mg | 2% |
| Magnesium | 18 mg | 9 mg | 2% |
| Phosphorus | 164 mg | 82 mg | 7% |
| Iron | 0.85 mg | 0.43 mg | 2% |
| Zinc | 0.31 mg | 0.16 mg | 1% |
| Copper | 0.23 mg | 0.12 mg | 13% |
| Selenium | 38 mcg | 19 mcg | 35% |
| Cholesterol | 23 mg | 12 mg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, salmon, chinook, smoked, (lox), regular” (FDC ID 171985, 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.
Smoked Salmon calories by weight, 20–150 g
30 g of smoked salmon has 35 calories and 50 g has 59. 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 |
|---|---|---|
| 20 g | 23 | 3.7 / 0.9 / 0 |
| 30 g | 35 | 5.5 / 1.3 / 0 |
| 50 g — typical serving | 59 | 9.2 / 2.2 / 0 |
| 100 g | 117 | 18 / 4.3 / 0 |
| 150 g | 176 | 27 / 6.5 / 0 |
Try it with your numbers
Portion → calories and macros
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Smoked 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 |
| Salmon, baked | 208 | 22 / 13 / 0 |
How much movement is one serving?
A 50 g serving is 59 kcal — roughly 19 min of easy walking or 7 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 Smoked Salmon
Why swap: smoked salmon has a lot of salt (5 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Tilapia — 50 g, 64 kcal: −2.4 g salt.
- Barramundi — 45 g, 56 kcal: −2.4 g salt.
Smoked Salmon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Shrimp | 95 | 20 / 1.2 / 0.2 |
| Imitation Crab (Surimi) | 99 | 15 / 0.9 / 6.9 |
| Cod | 105 | 23 / 0.9 / 0 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
FAQ
How many calories are in 100 g of smoked salmon?
100 g of smoked salmon has 117 calories, with 18 g protein, 4.3 g fat and 0 g carbohydrates.
How many calories are in a serving of smoked salmon?
A 50 g serving has 59 calories: 9.2 g protein, 2.2 g fat and 0 g carbs.
What are the macros of smoked salmon?
Per 100 g: 18 g protein, 0 g carbs and 4.3 g fat. By calories that's about 65% protein, 0% carbs and 35% fat.
How long do you have to walk to burn a serving of smoked salmon?
About 19 min of easy walking or 7 min of cycling for a 70 kg (154 lb) person — that's the 59 calories in a 50 g serving.
What vitamins and minerals are in smoked salmon?
Per 100 g, smoked salmon is richest in vitamin B12 (3.3 mcg, 136% DV), selenium (38 mcg, 69% DV), niacin (4.7 mg, 30% DV) — from USDA FoodData Central record 171985.
How much fiber is in smoked salmon?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.