Salmon calories & macros
206 calories per 100 g · 175 calories per 3 oz (85 g). Salmon (cooked, farmed Atlantic).
Salmon is the standout for combining high-quality protein with omega-3 fats: a cooked fillet delivers about 22 grams of protein per 100 g plus the long-chain omega-3s (EPA and DHA) that most diets lack. At around 206 calories per 100 g it is more calorie-dense than white fish, but the fat is the reason to eat it. Wild salmon is a bit leaner than farmed.
Full nutrition facts
| Nutrient | Per 100 g | Per 3 oz (85 g) |
|---|---|---|
| Calories | 206 | 175 |
| Protein | 22.1 g | 18.8 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 12.4 g | 10.5 g |
Source: USDA FoodData Central #175168 (Fish, salmon, Atlantic, farmed, cooked). Values are for the edible portion and vary with variety, ripeness, and preparation.
Skip the lookup — snap it with Cibo
Point your phone at the plate and Cibo logs salmon and everything around it in seconds — calories, protein, carbs, and fat, no weighing or searching required.
Put salmon in context
- Work out your daily budget with the TDEE calculator or plan a cut with the calorie-deficit calculator.
- Logging feels like a chore? How to count calories without weighing food.
- Paying for barcode scanning elsewhere? Apps that still scan for free — or see how Cibo compares to Cronometer and MacroFactor.
Frequently asked
How many calories in a salmon fillet?
A typical cooked salmon fillet (about 150 g) has roughly 310 calories and 33 g of protein. Per 100 g, cooked farmed salmon is about 206 calories.
Is salmon good for weight loss?
Yes. The high protein and healthy fats make it very satisfying, which helps control appetite even though it is more calorie-dense than lean white fish.