Salmon Calories Calculator
Baked salmon contains approximately 196 calories per 100g, making it one of the best protein-to-calorie foods available. Smoked salmon is lower at ~155 kcal/100g, while tinned salmon is the most economical option.
Nutrition Overview
Salmon is one of the most nutritionally complete foods available — high in protein, rich in omega-3 fatty acids, and a significant source of vitamins D and B12. Calorie count varies by preparation method (raw vs baked vs smoked) and salmon type (Atlantic vs wild Pacific). A typical 150g salmon fillet is 270–310 calories cooked, making it an excellent high-protein meal component at a reasonable calorie cost.
How to use this calculator
Enter the cooked weight of your salmon in grams. A typical salmon fillet is 130–180g cooked after weight loss from cooking. For smoked salmon by the slice, each 30g slice is approximately 50–65 calories.
Salmon Calories — Complete Breakdown
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw Atlantic salmon (100g) | ~208 kcal | 20g | 13g | 0g |
| Baked/grilled salmon (100g) | ~185–206 kcal | 25g | 10g | 0g |
| Steamed salmon (100g) | ~183 kcal | 24g | 9.5g | 0g |
| Smoked salmon (100g) | ~142–172 kcal | 18–23g | 8–11g | 0g |
| Tinned salmon in water, drained (100g) | ~136 kcal | 22g | 5g | 0g |
| Salmon fillet (150g, baked) | ~275–310 kcal | 37g | 15g | 0g |
| Salmon fillet (200g, grilled) | ~370–412 kcal | 50g | 20g | 0g |
| Smoked salmon (30g, 2 slices) | ~43–52 kcal | 5.5g | 2.5g | 0g |
Salmon for Weight Loss
A 150g baked salmon fillet at approximately 280–310 calories provides 37g of complete protein — making it one of the highest protein-to-calorie ratios of any animal food. The satiety from salmon is strong: protein plus omega-3 fatty acids have both been independently associated with reduced appetite. A salmon fillet with steamed vegetables is approximately 380–420 calories for a dinner that leaves most people satisfied for 5–6 hours.
Salmon for Muscle Gain
Salmon provides all essential amino acids in excellent proportion, including leucine at 1.8g per 150g fillet — well above the threshold needed to trigger muscle protein synthesis (~1.7g leucine per meal). For gym-focused users, a 200g salmon fillet with rice provides approximately 600 calories and 50g complete protein — a high-quality post-workout meal.
| Preparation | Calories per 100g | Notes |
|---|---|---|
| Tinned salmon in water (lowest calorie) | ~136 kcal/100g | 22g protein, budget-friendly |
| Smoked salmon | ~150–172 kcal/100g | High sodium (1,800mg/100g) |
| Steamed salmon | ~183 kcal/100g | Preserves omega-3s best |
| Baked/grilled salmon | ~196 kcal/100g | Most common home preparation |
| Pan-fried in 1 tsp oil | ~230 kcal/100g | Adds ~40 kcal from oil |
🥗 Lower Calorie: Choose tinned salmon in water (136 kcal/100g) over fresh fillets when budget or availability is a concern. It provides the same protein and omega-3s at lower cost and calories.
💪 Higher Protein: A 200g salmon fillet (412 kcal, 50g protein) paired with 150g of steamed broccoli (52 kcal, 4g protein) gives a 464-calorie dinner with 54g protein — outstanding macros for muscle support.
🔄 Smarter Swap: Steam or oven-bake salmon instead of pan-frying in oil. Saves 35–50 calories per 150g fillet with no meaningful difference in taste when seasoned well with lemon, herbs and garlic.
Burn This Food
To burn ~280 kcal (70 kg adult):
| Activity | Duration |
|---|---|
| Brisk walking | ~1 hr 4 min |
| Jogging | ~32 min |
| Cycling | ~40 min |
| Swimming | ~37 min |
FAQs
How many calories in salmon?
Baked or grilled salmon contains approximately 185–206 calories per 100g. A standard 150g fillet is approximately 275–310 calories. Smoked salmon is lower at 142–172 kcal per 100g.
Is salmon good for weight loss?
Yes — salmon is high in protein (37g per 150g fillet) with moderate calories (~300 kcal), making it one of the most protein-efficient dinner options. Omega-3 fatty acids and protein both contribute to satiety and reduced overall calorie intake.
How many calories in a salmon fillet?
A typical salmon fillet (150g cooked) contains approximately 275–310 calories with 37g protein and 15g fat. Larger fillets (200g) are 370–412 calories with 50g protein.
Is smoked salmon lower in calories than fresh?
Yes — smoked salmon contains approximately 142–172 kcal per 100g compared to 185–206 kcal for baked fresh salmon. However, smoked salmon is much higher in sodium (~1,800mg per 100g vs ~70mg for fresh), which is an important consideration for those monitoring salt intake.
📊 Data source: USDA FoodData Central. Values are estimates. See Methodology.