Food

Calories in salmon

Farmed Atlantic salmon has 208 kcal (870 kJ) per 100 g raw and 206 kcal (862 kJ) per 100 g cooked. Most of it comes from natural fat.

Updated 21 October 2026. Sources named on the page.

Key factCalories in salmon is 208 kcal per 100 g raw, 206 cooked (870 kJ per 100 g raw).

Raw and cooked salmon per 100 g
A small, typical and whole fillet
Protein and fat per serve
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Calories in salmon, per 100 g and per serve

Per 100 g of: Fish, salmon, Atlantic, farmed, raw; and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Per 100 g

Per 100 g	kcal	kJ	Protein	Fat	Carbs
salmon (raw)	208	870	20.4 g	13.4 g	0 g
salmon (cooked)	206	862	22.1 g	12.4 g	0 g

salmon next to similar foods, per 100 g

Food	kcal	kJ	Protein	Fat
Tuna in springwater (drained)	86	360	19.4 g	1 g
Cod (raw)	82	343	17.8 g	0.7 g
Sardines, canned	208	870	24.6 g	11.5 g
Chicken breast (cooked)	165	690	31 g	3.6 g
Egg, boiled	155	649	12.6 g	10.6 g

Common serves

Serve	Weight	kcal	kJ	Protein	Fat
A small cooked fillet	100 g	206 kcal	862 kJ	22.1 g	12.4 g
A typical cooked fillet	150 g	309 kcal	1,293 kJ	33.2 g	18.5 g
A whole cooked fillet	356 g	733 kcal	3,068 kJ	78.7 g	44 g
A whole raw fillet	396 g	824 kcal	3,446 kJ	80.9 g	53.1 g

Sources: USDA FoodData Central SR Legacy, April 2018, fdc 175167 and fdc 175168

Values for salmon vary by brand and how it is cooked. Check the pack. General information, not medical advice.

Raw and cooked are almost the same

Unlike chicken, salmon shows nearly the same figure raw and cooked here, because it loses water and fat together in dry heat. That makes it forgiving: logging the raw weight or the plate weight gives a similar answer.

The calories are mostly fat

A little over half of the calories in a fillet are fat, and the figure above is for farmed Atlantic salmon. Wild fish and other species differ, and so does the cut: a belly piece is richer than a tail.

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How the cooking changes it

Baking or grilling adds nothing. A glaze, butter or a spoon of oil in the pan does, so log those on their own line.

Reading the fillet you bought

A fillet from the shop often includes the skin and a little fat along the belly. The cooked weights in the table are for the flesh. If you eat the skin too, expect the total to rise a little.

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Tinned, smoked and hot-smoked fish

Tinned salmon, smoked salmon and hot-smoked fillets are processed differently and each pack has its own label. Use the label for those, and this page for fresh or frozen fillets cooked at home.

Frozen, farmed and wild

The figures here are for farmed Atlantic salmon. Wild salmon is leaner, so a fillet of the same weight is lower in fat and calories. Frozen fillets are the same fish as fresh, and the weight on the pack is usually the weight before cooking.

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The size of the serve

A typical fillet at dinner is around 150 g cooked, and a restaurant portion can be larger. The table shows 100 g, 150 g and the whole fillet so you can match what is on the plate. Sides such as rice, potato and sauce have their own lines in the food planner.

Questions

How many calories are in a salmon fillet?

A cooked fillet of 150 g is about 309 kcal. A whole 356 g cooked fillet is about 733 kcal.

Is tinned salmon different?

Yes. Tinned pink salmon is listed separately in the food planner at a lower figure per 100 g, and it often includes bones and skin.

Does smoked salmon have the same calories?

Not exactly. It is cured, so use the label on the pack rather than the figures for fresh salmon.

How much protein is in a salmon fillet?

A 150 g cooked fillet has about 33.2 g of protein and 18.5 g of fat in this table.

How many calories are in 200 g of raw salmon?

About 416 kcal, which is 1,741 kJ, with 26.8 g of fat.

Calories in salmon

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