Calories and Protein in Salmon
Nutrition data for salmon, Atlantic, farmed, cooked with dry heat.
Quick answer: 3 ounces (85 g) of salmon has about 175 calories, 19 g of protein, 10 g of fat and 0 g of carbohydrate. Per 100 g it has 206 calories and 22 g of protein. These figures are for salmon that is Atlantic, farmed, cooked with dry heat.
- 175calories
- 19 gprotein
- 10 gfat
- 0 gcarbs
per 3 ounces (85 g)
Serving sizes for salmon
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 206 | 22 g | 12 g | 0 g |
| 3 ounces (85 g) | 85 g (3 oz) | 175 | 19 g | 10 g | 0 g |
| 1/2 fillet | 178 g (6.3 oz) | 367 | 39 g | 22 g | 0 g |
USDA's 3 ounce serving (85 g) is cooked weight, about the size of a deck of cards. Half a fillet is about 178 g. Wild salmon and different cuts have somewhat different numbers.
Full nutrition facts
| Nutrient | Per 100 g | Per 3 ounces (85 g) | % Daily Value* |
|---|---|---|---|
| Calories | 206 | 175 | |
| Total fat | 12 g | 10 g | 13% |
| Saturated fat | 2.4 g | 2 g | 10% |
| Cholesterol | 63 mg | 54 mg | 18% |
| Sodium | 61 mg | 52 mg | 2% |
| Total carbohydrate | 0 g | 0 g | 0% |
| Protein | 22 g | 19 g | 38% |
| Potassium | 384 mg | 326 mg | 7% |
| Calcium | 15 mg | 13 mg | 1% |
| Iron | 0.3 mg | 0.3 mg | 2% |
| Magnesium | 30 mg | 26 mg | 6% |
| Vitamin C | 3.7 mg | 3.1 mg | 3% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 3 ounces (85 g). Source: USDA FoodData Central, record 175168 (Fish, salmon, Atlantic, farmed, cooked, dry heat).
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About salmon nutrition
Salmon is an oily fish, so it has more calories per 100 g than lean white fish, along with plenty of protein. These figures are for farmed Atlantic salmon cooked with dry heat, such as baked or grilled.
- Protein: 19 g in 3 ounces (85 g), about 38 percent of the Daily Value.
How preparation changes the numbers
- Cooking with butter or oil, or adding a glaze, adds calories that are not in these figures.
- FoodSafety.gov lists 145°F, or flesh that is opaque and flakes easily with a fork, as the safe minimum for fish.
How salmon compares
Per 100 g, salmon ranks #5 of 30 foods on this site for protein and #27 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with salmon
Questions about salmon
175 calories in 3 ounces (85 g) of salmon, or 206 calories per 100 g. These figures are for salmon that is Atlantic, farmed, cooked with dry heat.
19 g of protein in 3 ounces (85 g) of salmon, or 22 g per 100 g. Protein makes up about 43 percent of its calories.
About 19 g of protein and 175 calories in 3 ounces (85 g) of cooked farmed Atlantic salmon.
Yes. Per 100 g cooked, salmon has 206 calories and cod 105, because salmon is oilier. Protein is similar: 22 g versus 23 g.
Farmed Atlantic salmon, from the USDA record for cooked salmon with dry heat. Wild salmon is usually leaner, so its numbers differ.
Related guides
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Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 175168: Fish, salmon, Atlantic, farmed, cooked, dry heat, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
