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How Many Calories in Salmon?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 59 kcal | 5.8g |
| 100g | 208 kcal | 20.4g |
| 1 fillet | 177 kcal | 17.3g |
A salmon contains 208 calories per 100g. A typical 1 fillet (85g) provides about 177 calories. Salmon is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Salmon Nutrition Facts
| Nutrient | Per 100g | Per serving (85g) |
|---|---|---|
| Calories | 208 kcal | 177 kcal |
| Protein | 20.4g | 17.3g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 13.4g | 11.4g |
| of which Saturates | 3.0g | 2.5g |
| Fibre | 0.0g | 0.0g |
| Sodium | 59.0mg | 50mg |
| Potassium | 363.0mg | 309mg |
| Calcium | 9.0mg | 8mg |
| Iron | 0.3mg | 0.3mg |
| Vitamin C | 3.9mg | 3.3mg |
| Vitamin A | 58.0µg | 49µg |
| Selenium | 24.0µg | 20µg |
| Riboflavin (B2) | 0.2mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (41% DV) — an excellent source
- A good source of fat (17% DV)
- Low in sodium (3% DV)
- High in selenium (44% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 10% DV
- Protein: 41% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 17% DV
- Saturated fat: 15% DV
- Sodium: 3% DV
- Potassium: 8% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 4% DV
- Vitamin A: 6% DV
- Selenium: 44% DV
- Riboflavin (B2): 15% DV
High-protein options alongside salmon
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does salmon fit your diet?
High-protein diets
At 20.4g of protein per 100g, salmon clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Salmon contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in salmon per 100g?
Salmon contains 208 calories per 100g, based on USDA reference data.
Is salmon high in calories?
A 1 fillet of salmon (85g) has around 177 calories — roughly 9% of a 2,000-calorie daily intake.
Is salmon good for weight loss?
Salmon is fairly calorie-dense at 208 calories per 100g, so portion size matters when losing weight. A 1 fillet provides about 177 calories.
How much protein is in salmon?
Salmon contains 20.4g of protein per 100g.
Is salmon a good source of fibre?
Salmon is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does salmon compare to chicken, broilers or fryers, leg, meat only, cooked?
Salmon has 208 calories per 100g, close to chicken, broilers or fryers, leg, meat only, cooked at 208 — 0 calories fewer per 100g. See the full macro breakdown above.
Is salmon keto-friendly?
Salmon contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of salmon for 20g of protein?
With 20.4g of protein per 100g, you'd need roughly 98g of salmon to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to salmon by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Salmon (this page) | 208 kcal | 20.4g | 0.0g | 13.4g |
| Chicken, Broilers or Fryers, Leg, Meat Only, Cooked | 208 kcal | 28.4g | 0.7g | 9.3g |
| Turkey, All Classes, Leg, Meat and Skin, Cooked | 208 kcal | 27.9g | 0.0g | 9.8g |
| Pork, Fresh, Loin, Center Rib (chops), Cooked | 208 kcal | 29.0g | 0.0g | 9.3g |
| Beef, Round, Eye of Round, Roast, Cooked | 208 kcal | 28.3g | 0.0g | 9.7g |
| Fish, Sardine, Atlantic, Canned in Oil | 208 kcal | 24.6g | 0.0g | 11.4g |
| Veal, Breast, Whole, Boneless, Raw | 208 kcal | 17.5g | 0.0g | 14.8g |
More kit for salmon tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.