QUICK ANSWER
How many calories are in salmon?
Sockeye salmon cooked with dry heat contains about 156 calories and 26.5 g of protein per 100 g. Species, farmed or wild origin, skin, smoking, canning and added cooking fat can all change the final estimate.
156 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Salmon nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 156 kcal
- Protein
- 26.5 g
- Carbohydrate
- 0 g
- Fat
- 5.57 g
- Fibre
- 0 g
- Potassium
- 436 mg
- Calcium
- 11 mg
- Iron
- 0.52 mg
Source: USDA FoodData Central SR Legacy record 173692. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
Cooked sockeye salmon is protein-dense, providing 26.5 g per 100 g in this record.
Fat
The reference contains 5.57 g of fat per 100 g. Species and farmed or wild origin can shift the amount.
Carbohydrate
Plain salmon contains no meaningful carbohydrate. Breading, glazes and sweet sauces are separate sources.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where salmon fits in a varied eating pattern.
Omega-3 fats
Salmon is known for long-chain omega-3 fats, but the exact amount varies by species, origin and preparation.
Potassium
The cooked reference provides 436 mg of potassium per 100 g.
Vitamin D and B12
Salmon can contribute vitamin D and vitamin B12. Values vary across salmon records, so use the exact species and state for detailed tracking.
Sodium
Plain cooked salmon and smoked or canned salmon can have very different sodium levels.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw vs cooked
Cooking removes water, so raw and cooked grams are not interchangeable. Use a record matching the weight state.
Pan-cooked
Oil or butter used in the pan should be included unless the database record already represents the full recipe.
Smoked
Smoked salmon is a separate product and is often higher in sodium.
Canned
Canned salmon may include skin, bones, liquid or added salt. Choose the record matching what was eaten.
PRACTICAL CONTEXT
How salmon can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Protein goals
A measured salmon portion is an efficient way to add protein to a meal.
Heart-healthy pattern
Fish can fit a varied eating pattern; individual medical advice should come from a qualified clinician.
Calorie planning
The portion and added fat determine how salmon fits a specific calorie target.
Balanced meals
Pair it with vegetables and a suitable carbohydrate rather than relying on salmon alone.
QUALITY & SAFETY
How to choose, store and prepare it
Keep chilled
Keep salmon properly chilled and follow current package and local food-safety guidance. Do not use appearance or smell alone to judge safety.
Cook safely
Use current local food-safety guidance for cooking temperatures and handling.
Refrigerate
Chill cooked salmon promptly in a covered container.
Prevent cross-contamination
Keep raw fish and its juices away from ready-to-eat foods. Wash hands, utensils, boards and surfaces after contact.
PHOTO LOGGING
How to log salmon more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match species and preparation when known: sockeye, Atlantic, wild, farmed, raw, cooked, smoked or canned.
- 02
Use cooked weight with a cooked record.
- 03
Log oil, butter, breading, glaze and sauce separately.
- 04
For skin-on portions, choose a matching record or note whether the skin was eaten.
COMMON QUESTIONS
Salmon calorie and nutrition questions
How many calories are in 100 g of salmon?
This cooked sockeye record provides about 156 calories per 100 g.
How much protein is in salmon?
The reference contains 26.5 g of protein per 100 g cooked fish.
Why do salmon calorie numbers differ?
Species, origin, fat content, cooking loss, skin and product type all affect the record.
Does cooking oil count?
Yes. Oil or butter absorbed or served with the fish contributes additional calories.
Is smoked salmon the same nutritionally?
No. Smoking and brining create a different product, especially for sodium, so use a smoked-salmon record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Values are from USDA FoodData Central record 173692, sockeye salmon cooked with dry heat, per 100 g edible portion. Raw, smoked, canned and other species records are separate.
Open USDA FoodData Central SR Legacy record 173692 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.