Calories in Sockeye Salmon: Per 100 g, Per Serving & Nutrition Facts
How many calories in sockeye salmon: per 100 g and per serving
Figures are for: Sockeye salmon, raw
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 131 kcal | 197 kcal |
| Energy (kilojoules) | 548 kJ | 822 kJ |
| Protein | 22 g | 33 g |
| Fat | 4.7 g | 7.1 g |
| incl. saturated | 0.8 g | 1.2 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.2 g | 0.3 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 173691, “Fish, salmon, sockeye, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, 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.
131 kcal (548 kJ) per 100 g · P/F/C 22/4.7/0 g
Serving (150 g) — 197 kcal (822 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is sockeye salmon healthy?
Yes. On its nutrient profile, sockeye salmon is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 33 g per serving — 59% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.2 g salt and 0.8 g saturated fat per 100 g.
A typical serving is 150 g: 197 kcal, 33 g protein, 7.1 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
Sockeye salmon has deep red flesh and is fattier than pink or chum salmon, with more omega-3s. The color comes from carotenoids in the krill it eats.
protein 68%fat 32%carbs 0%
Vitamins and minerals in sockeye salmon
Per 100 g, the standouts are vitamin B12 — 4.7 mcg, 195% of the Daily Value; vitamin D — 14 mcg, 71% of the Daily Value (#3 of 17 in our fish & seafood section); selenium — 30 mcg, 54% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin A | 49 mcg | 74 mcg | 8% |
| Vitamin D | 14 mcg | 21 mcg | 106% |
| Vitamin E | 0.83 mg | 1.2 mg | 8% |
| Thiamin (B1) | 0.13 mg | 0.2 mg | 17% |
| Riboflavin (B2) | 0.21 mg | 0.31 mg | 24% |
| Niacin (B3) | 8.5 mg | 13 mg | 80% |
| Vitamin B6 | 0.73 mg | 1.1 mg | 64% |
| Vitamin B12 | 4.7 mcg | 7 mcg | 293% |
| Potassium | 367 mg | 551 mg | 12% |
| Magnesium | 30 mg | 45 mg | 11% |
| Phosphorus | 257 mg | 386 mg | 31% |
| Iron | 0.43 mg | 0.65 mg | 4% |
| Zinc | 0.46 mg | 0.69 mg | 6% |
| Copper | 0.06 mg | 0.1 mg | 11% |
| Selenium | 30 mcg | 45 mcg | 81% |
| Cholesterol | 51 mg | 77 mg | 26% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, salmon, sockeye, raw” (FDC ID 173691, 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.
Sockeye Salmon calories by weight, 50–300 g
150 g of sockeye salmon has 197 calories and 200 g has 262. 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 | 66 | 11 / 2.4 / 0 |
| 100 g | 131 | 22 / 4.7 / 0 |
| 150 g — typical serving | 197 | 33 / 7.1 / 0 |
| 200 g | 262 | 45 / 9.4 / 0 |
| 250 g | 328 | 56 / 12 / 0 |
| 300 g | 393 | 67 / 14 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 150 g serving is 197 kcal — roughly 64 min of easy walking or 25 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.
Sockeye Salmon: swaps and alternatives
No need to swap: sockeye 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 0.8 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair sockeye salmon with
A serving of sockeye 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 sockeye salmon.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Sockeye Salmon | A | 197 | 33 | 0 |
| Barramundi | A | 186 | 35 | 0 |
| Canned Tuna | A | 174 | 38 | 0 |
| Cod | A | 158 | 35 | 0 |
Sockeye Salmon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Shrimp | 95 | 20 / 1.2 / 0.2 |
| Imitation Crab (Surimi) | 99 | 15 / 0.9 / 6.9 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
| Sockeye Salmon | 131 | 22 / 4.7 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
FAQ
How many calories are in 100 g of sockeye salmon?
100 g of sockeye salmon has 131 calories, with 22 g protein, 4.7 g fat and 0 g carbohydrates.
How many calories are in a serving of sockeye salmon?
A 150 g serving has 197 calories: 33 g protein, 7.1 g fat and 0 g carbs.
What are the macros of sockeye salmon?
Per 100 g: 22 g protein, 0 g carbs and 4.7 g fat. By calories that's about 68% protein, 0% carbs and 32% fat.
How long do you have to walk to burn a serving of sockeye salmon?
About 64 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person — that's the 197 calories in a 150 g serving.
What vitamins and minerals are in sockeye salmon?
Per 100 g, sockeye salmon is richest in vitamin B12 (4.7 mcg, 195% DV), vitamin D (14 mcg, 71% DV), selenium (30 mcg, 54% DV) — from USDA FoodData Central record 173691.
How much fiber is in sockeye salmon?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.