Calories in Salmon: Farmed vs. Wild, Per Fillet and 100 g
Cooked salmon has about 155–210 kcal per 100 g depending on type. See calories and protein per fillet for farmed, wild, smoked and canned salmon.
By Ayoub Farid · · 2 min read
Quick answer: cooked Atlantic farmed salmon has about 206 calories and 22 g of protein per 100 g. Wild salmon is leaner, around 155–185 kcal per 100 g depending on species.
Salmon calories per 100 g (cooked)
| Type | Calories | Protein | Fat |
|---|---|---|---|
| Atlantic, farmed | ~206 | ~22 g | ~12 g |
| Atlantic, wild | ~182 | ~25 g | ~8 g |
| Sockeye (wild) | ~155–170 | ~26 g | ~5–6 g |
| Pink (wild) | ~150 | ~25 g | ~4.5 g |
| Smoked (lox) | ~117 | ~18 g | ~4 g |
| Canned pink, drained | ~140–150 | ~24 g | ~5 g |
Per portion
| Portion | Approx. calories (farmed) |
|---|---|
| 3 oz (85 g) cooked | ~175 |
| Typical fillet (~150 g cooked) | ~310 |
| Large restaurant fillet (~200 g) | ~410 |
| 2 oz smoked salmon | ~65–70 |
Cooking method matters
Baking, grilling, steaming or air-frying adds little. Pan-frying in a tablespoon of oil or butter adds 100–120 kcal; a creamy or teriyaki glaze adds more.
Why salmon is worth the calories
Salmon is rich in protein and omega-3 fats (EPA and DHA). Its fat is why it has more calories than white fish, but those fats are a big part of its value. See healthy fats guide.
Salmon for weight loss
A 150 g fillet with vegetables and a fist of rice or potatoes makes a balanced ~550–650 kcal dinner with plenty of protein. Ideas: low-calorie dinner ideas.
Simple salmon dinners
- Sheet-pan salmon: salmon fillet, broccoli and baby potatoes roasted with lemon and herbs. About 550–600 kcal per plate.
- Salmon bowl: rice, cucumber, avocado and edamame (see calories in rice).
- Salmon salad: canned salmon mixed with Greek yogurt, mustard and dill, served on greens or whole-grain toast.
Raw vs. cooked weight
Raw salmon loses some water when cooked, so 150 g raw becomes roughly 115–125 g cooked. Log the weight that matches the nutrition values you use.
How often to eat fish
Many health organizations recommend eating fish, especially oily fish like salmon, about twice a week as part of a balanced diet.
Track it
Nutora recognizes salmon in poke bowls, sushi and on plates. If you cooked it in butter, add that so your estimate stays honest. More: calories in sushi, calories in rice.
Frequently asked questions
How many calories are in a salmon fillet?
A typical cooked fillet of about 150 g has roughly 280–310 calories, depending on the type.
Is wild salmon lower in calories than farmed?
Yes, usually by 20–50 kcal per 100 g, because it's leaner.
How much protein is in salmon?
About 22–26 g per 100 g cooked.
Is smoked salmon healthy?
It's lower in calories but high in sodium, so portion it sensibly.
Track it with a photo
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