🐟 Nutrition FactsDecember 7, 2025
Calories in Salmon: Complete Nutrition Guide
Salmon is one of the healthiest proteins you can eat. Here's everything you need to know about salmon calories and its incredible nutritional benefits.
Quick Answer (3oz / 85g Cooked)
175
Calories
19g
Protein
10g
Fat
0g
Carbs
Salmon Calories by Type
| Salmon Type | Calories (3oz) | Protein | Fat |
|---|---|---|---|
| Atlantic (farmed) | 175 cal | 19g | 10g |
| Sockeye (wild) | 133 cal | 23g | 4g |
| Chinook/King (wild) | 180 cal | 20g | 11g |
| Coho (wild) | 156 cal | 23g | 6g |
| Pink (canned) | 118 cal | 20g | 4g |
Salmon Calories by Preparation
| Preparation | Calories (3oz) | Notes |
|---|---|---|
| Baked/Grilled (no oil) | 175 cal | Base value |
| Raw (sashimi) | 156 cal | Slightly lower |
| Pan-fried (1 tsp oil) | 215 cal | +40 from oil |
| Smoked salmon (lox) | 99 cal | High sodium |
| Salmon teriyaki | 250 cal | Added sugar in sauce |
| Salmon with butter glaze | 275 cal | +100 from butter |
Salmon Calories by Weight
| Portion | Calories | Protein |
|---|---|---|
| 100g cooked | 208 cal | 22g |
| 4oz (113g) cooked | 234 cal | 25g |
| 6oz (170g) fillet | 350 cal | 38g |
| 1 salmon steak (198g) | 412 cal | 44g |
Why Salmon is a Superfood
Salmon isn't just low-calorie protein — it's packed with unique health benefits:
- Omega-3 fatty acids: 1.8g per 3oz serving — anti-inflammatory, heart-healthy
- Vitamin D: 75% of daily value per serving — rare in food sources
- B12: Over 100% daily value — energy and brain health
- Selenium: 40% daily value — antioxidant protection
- Astaxanthin: Powerful antioxidant that gives salmon its pink color
Wild vs. Farmed Salmon
Both are healthy, but there are differences:
- Wild salmon: Leaner (fewer calories), higher in minerals, more expensive
- Farmed salmon: Fattier (more omega-3s but also more calories), more consistent, cheaper
- For weight loss: Wild salmon has ~25% fewer calories
- Both are excellent protein sources — choose based on budget and preference
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