Salmon Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 208

Calories from Fat 117

% Daily Value*

Total Fat 13g17%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Sugars 0g0%

Protein 20g40%

Sodium 59mg3%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 20g

Carbs 0g

Fat 13g

Source: USDA FoodData Central.

100 g

208 kcal 20g protein 0g carbs 13g fat

1 fillet (178 g)

370 kcal 35.6g protein 0g carbs 23.1g fat

1 oz (28 g)

58 kcal 5.6g protein 0g carbs 3.6g fat

3 oz serving (85 g)

177 kcal 17g protein 0g carbs 11g fat

Salmon FAQ

Is salmon good for weight loss?

Yes — salmon supports weight loss thanks to its high protein (20 g per 100 g) and omega-3 fatty acids, which reduce inflammation and improve insulin sensitivity. The healthy fats keep you satiated longer.

Is salmon high in protein?

Yes. Salmon provides about 20 g of protein per 100 g. Combined with beneficial omega-3 fats, it's one of the most nutritionally complete protein sources you can eat.

How many calories are in salmon?

A 100 g serving of Atlantic salmon contains about 208 calories. A typical fillet (170 g) has approximately 354 calories with 34 g of protein and 22 g of fat.

Is salmon good for you?

Salmon is one of the healthiest foods you can eat. It's packed with omega-3 fatty acids (EPA and DHA), high-quality protein, vitamin D, B vitamins, and selenium.

How much omega-3 is in salmon?

A 100 g serving of Atlantic salmon provides about 2.3 g of omega-3 fatty acids (EPA + DHA). This exceeds the minimum recommended weekly intake in just one serving.

Is salmon keto-friendly?

Yes, salmon is perfect for keto. It has zero carbs, plenty of healthy fats, and adequate protein. It's one of the most recommended foods on a ketogenic diet.

How often should I eat salmon?

Health organizations recommend eating fatty fish like salmon 2-3 times per week. This provides adequate omega-3s for heart and brain health.

Is wild salmon better than farmed?

Wild salmon is generally leaner with fewer contaminants and more omega-3s per calorie. Farmed salmon has more total fat. Both are nutritious, but wild-caught is considered the better choice.

Is salmon good for building muscle?

Yes. Salmon provides 20 g of complete protein per 100 g plus omega-3s that reduce exercise-related inflammation and may enhance muscle protein synthesis.

Can I eat salmon every day?

While nutritious, limit salmon to 3-4 servings per week due to potential mercury and contaminant levels. Vary your protein sources for a balanced diet.

What's the healthiest way to cook salmon?

Baking, grilling, or poaching preserves the most omega-3s. Avoid deep-frying. Cooking at moderate temperatures (below 200°C) minimizes the loss of beneficial fatty acids.

Is canned salmon as healthy as fresh?

Yes, canned salmon retains most of its omega-3s and protein. It's also more affordable. Canned salmon with bones provides extra calcium. Choose varieties packed in water for fewer calories.