How many calories are in salmon?
100 g of cooked salmon has about 206 calories, with 22.1 g of protein, 12.4 g of fat and no carbs. That's farmed Atlantic salmon, the kind most supermarkets sell. Half a fillet, which USDA puts at 178 g cooked, comes to about 367 calories.
Wild salmon is leaner. 100 g of cooked wild Atlantic salmon has about 182 calories, and cooked sockeye about 156.
Almost all the calories come from protein and fat, so the fat content decides how high the number goes.
Farmed vs. wild, raw vs. cooked
All values are per 100 g, from USDA FoodData Central: farmed raw, farmed cooked, wild raw, wild cooked and sockeye cooked. "Cooked" here means dry heat, like baking or grilling, with no added fat.
| Salmon, 100 g | Calories | Protein | Fat |
|---|---|---|---|
| Atlantic, farmed, raw | 208 | 20.4 g | 13.4 g |
| Atlantic, farmed, cooked | 206 | 22.1 g | 12.4 g |
| Atlantic, wild, raw | 142 | 19.8 g | 6.3 g |
| Atlantic, wild, cooked | 182 | 25.4 g | 8.1 g |
| Sockeye, cooked | 156 | 26.5 g | 5.6 g |
Farmed salmon has more fat than wild Atlantic salmon: about twice as much raw, and about half again as much cooked. That fat is where most of the calorie gap comes from.
Calories in a portion
Most of us eat salmon by the fillet, not by the 100 g. Here are USDA's standard portions for cooked salmon. Calories, protein and fat are calculated from the per-100 g values above and rounded.
| Cooked portion | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| Farmed Atlantic, 3 oz | 85 g | 175 | 18.8 g | 10.5 g |
| Farmed Atlantic, half fillet | 178 g | 367 | 39.3 g | 22.0 g |
| Wild Atlantic, 3 oz | 85 g | 155 | 21.6 g | 6.9 g |
| Wild Atlantic, half fillet | 154 g | 280 | 39.2 g | 12.5 g |
| Sockeye, half fillet | 155 g | 242 | 41.0 g | 8.6 g |
Fillets in the shop vary a lot, so treat "half a fillet" as a rough guide. A kitchen scale settles it.
Why the numbers don't always match
Three things move the number. First, the type: farmed, wild Atlantic and sockeye differ a lot in fat. Second, raw or cooked: cooking drives out water, so 100 g of cooked fish is denser than 100 g raw. USDA's wild Atlantic entries show this clearly, going from 142 calories raw to 182 cooked. Third, the fish itself. USDA's farmed raw and cooked entries are almost the same per 100 g, which tells you they come from different samples. Real fish vary, so every number here is a close estimate.
The simplest rule: log it the way you weighed it. Raw weight, raw number. Cooked weight, cooked number.
Good to know
Salmon is also known for its omega-3 fats. USDA lists about 2.1 g of EPA and DHA combined per 100 g of cooked farmed salmon and about 1.8 g for cooked wild Atlantic.
Pan-frying adds whatever fat you use. A tablespoon of oil is around 120 calories, as the olive oil page shows. If you're comparing protein sources, chicken breast has more protein per calorie, and salmon brings more fat.
Track it the easy way
No need to remember which salmon has which number. With Calorie AI, just say what you ate, for example "half a fillet of baked salmon with rice," and the app estimates the calories and macros for you. It's an estimate, so mention whether it was wild or farmed, and any oil or butter, if you know.