Calories in Salmon

How Many Calories Are in Salmon?

Salmon is a protein-rich, healthy-fat fish whose calories depend on portion size and type. A standard 3-ounce (85-gram) cooked serving has about 175 calories, while a more typical restaurant-size 6-ounce fillet has about 350 calories. By weight, cooked salmon is roughly 206 calories per 100 grams.

Unlike lean white fish, salmon’s calories come from a balance of protein and fat. That fat is predominantly omega-3 fatty acids, which is exactly why salmon is so highly recommended despite being more calorie-dense than cod or tilapia.

Salmon Calories by Serving Size

Serving	Amount	Calories	Protein (g)	Fat (g)	Carbs (g)
3 oz cooked	85g	~175	19	11	0
4 oz cooked	113g	~233	25	14	0
6 oz fillet	170g	~350	39	20	0
100 grams cooked	100g	~206	22	13	0
Wild (3 oz)	85g	~155	22	7	0

These numbers are for plain baked, grilled or poached salmon. Pan-frying in oil, glazing with sugary sauces or breading adds calories — often 50 to 150 per serving depending on the recipe.

Macros and Nutrition in Salmon

Salmon is one of the best dietary sources of omega-3 fatty acids (EPA and DHA), which are linked to heart and brain health. A serving provides a large dose of complete protein, plus vitamin D, vitamin B12, selenium, niacin and potassium. It contains no carbohydrate, making it naturally keto- and low-carb friendly.

The protein content is the headline for anyone watching their diet: about 19 grams in 3 ounces and nearly 40 grams in a full fillet. Protein is the most satiating macronutrient, so salmon helps you feel full and supports muscle maintenance, which is valuable during weight loss.

Wild vs Farmed Salmon

Wild salmon and farmed salmon differ mainly in fat content. Farmed Atlantic salmon tends to be fattier, giving it slightly more calories and more total omega-3s per serving. Wild salmon (such as sockeye or coho) is leaner, with fewer calories and less fat per ounce. Both are nutritious; wild is lower in calories while farmed is more affordable and consistently available.

Is Salmon Good for Weight Loss?

Salmon fits a weight-loss diet very well. While it is more calorie-dense than white fish, its high protein and healthy fats make it deeply satisfying, which helps control overall intake. The key is preparation — grilling, baking or poaching keeps calories near the figures above, while frying and heavy creamy or sweet sauces can quickly inflate them. A grilled fillet with vegetables is a classic high-protein, nutrient-rich meal.