🐟 Seafoodhigh proteinketo friendlygluten free
🐟 Calories in Salmon
The omega-3 powerhouse that supports muscle, heart, and brain health
Per 100g
208kcal
20g
Protein
0g
Carbs
13g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 salmon fillet (150g) |
|---|---|---|
| Calories | 208kcal | 312kcal |
| Protein | 20g | 30g |
| Total Carbs | 0g | 0g |
| — of which Sugar | 0g | 0g |
| Total Fat | 13g | 19.5g |
| — Saturated Fat | 3.1g | 4.7g |
| Dietary Fibre | 0g | 0g |
| Sodium | 59mg | 89mg |
Macro Breakdown
Protein20g (80 kcal)
Carbohydrates0g (0 kcal)
Fat13g (117 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Vitamin D14.4mcg
96% of daily reference intake
Potassium363mg
10% of daily reference intake
Omega-32.3g
100% of daily reference intake
Cholesterol63mg
21% of daily reference intake
✅ Key Nutrition Facts
- •2.3g omega-3 per 100g — among the highest of any food
- •25g protein per 100g — complete, fast-absorbing protein
- •Excellent source of vitamin D — supports bone, immune, and hormonal health
- •Rich in B12, selenium, and potassium
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g | 100g | 208 kcal | 20g |
| 1 standard fillet (150g) | 150g | 312 kcal | 30g |
| 1 large fillet (200g) | 200g | 416 kcal | 40g |
| 3oz serving | 85g | 177 kcal | 17g |
Frequently Asked Questions
How many calories are in a salmon fillet?+
A standard 150g cooked salmon fillet contains approximately 312 calories. Per 100g, salmon provides around 208 calories with 20g protein and 13g of mostly healthy unsaturated fat.
Is salmon good for weight loss?+
Yes. Despite being higher in fat than white fish, salmon supports weight loss through high protein content (which reduces hunger), omega-3 fatty acids (which support metabolic health), and its ability to keep you satiated for longer.
How much omega-3 is in salmon?+
Atlantic salmon contains approximately 2.3g of omega-3 fatty acids per 100g — one of the richest dietary sources. Health guidelines recommend 250–500mg of EPA+DHA per day; one salmon fillet covers several days' worth.
How often should I eat salmon?+
Most health guidelines recommend eating oily fish like salmon 2–3 times per week for optimal omega-3 intake and cardiovascular benefits. There are no significant risks to eating it more frequently for most healthy adults.
Is salmon or chicken better for muscle building?+
Both are excellent for muscle building. Chicken breast has slightly more protein per 100g (31g vs 20g). However, salmon's omega-3s have been shown to enhance muscle protein synthesis and reduce exercise-induced inflammation, making it a valuable addition to any muscle-building diet.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.