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Calories in Salmon
100 g of salmon has 214 kcal, and 1 fillet of salmon (140 g) has about 300 kcal.
214 kcalper 100 g
300 kcal in 1 small/regular fillet (140 g)
Medium density · 2.1 kcal per g
- Protein 22.1g 41% of the calories
- Carbs 1g 2% of the calories
- Fat 13.5g 57% of the calories
- Fiber 0g
Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.
100 g is about 52 minutes of walking, or 19 minutes of running, for a 70 kg body - context, not a debt to work off.
Salmon nutrition facts
A dash means nobody measured it - not that there is none of it.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Energy | 214kcal | 300kcal |
| Fat | 13.5g | 18.9g |
| Saturated Fat | 2.5g | 3.5g |
| Unsaturated Fat | 14.1g | 19.8g |
| Carbs | 0.98g | 1.4g |
| Sugars | 0g | 0g |
| Fiber | 0g | 0g |
| Protein | 22.1g | 30.9g |
| Salt | 0.15g | 0.21g |
| Water | 54.6g | 76.4g |
| Alcohol | 0g | 0g |
|---|---|---|
| Caffeine | 0mg | 0mg |
| Monounsaturated | 5.5g | 7.8g |
|---|---|---|
| Polyunsaturated | 5.2g | 7.2g |
| Omega-3 | 2.3g | 3.2g |
| ALA | 0.32g | 0.44g |
| DHA | 1.1g | 1.6g |
| EPA | 0.86g | 1.2g |
| Omega-6 | 2.1g | 3g |
| AA | 0.092g | 0.13g |
| LA | 2g | 2.8g |
| Cholesterol | 69mg | 96.6mg |
| Vitamin B1 (Thiamine) | 0.18mg | 0.26mg |
|---|---|---|
| Vitamin B2 (Riboflavin) | 0.17mg | 0.24mg |
| Vitamin B3 (Niacin) | 10.6mg | 14.8mg |
| Vitamin B6 (Pyridoxine) | 0.73mg | 1mg |
| Vitamin B12 (Cobalamin) | 3.9µg | 5.4µg |
| Folate (Vitamin B9) | 23µg | 32.2µg |
| Vitamin A | 75µg | 105µg |
| Vitamin C | 2.9mg | 4.1mg |
| Vitamin D | 548IU | 767IU |
| Vitamin E | 4.1mg | 5.8mg |
| Vitamin K | 4.3µg | 6µg |
| Choline | 103mg | 144mg |
| Calcium | 11mg | 15.4mg |
|---|---|---|
| Copper | 0.062mg | 0.087mg |
| Iron | 0.44mg | 0.62mg |
| Magnesium | 34mg | 47.6mg |
| Phosphorus | 305mg | 427mg |
| Potassium | 452mg | 633mg |
| Selenium | 32.1µg | 44.9µg |
| Zinc | 0.46mg | 0.64mg |
| Beta-carotene | 9µg | 12.6µg |
|---|---|---|
| Lycopene | 0µg | 0µg |
| Lutein + zeaxanthin | 0µg | 0µg |
Foods with similar calories
Other published foods within reach of 214 kcal per 100 g, so the number has something to sit against.
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Questions about salmon
1 fillet of salmon (140 g) has about 300 kcal, and 100 g has 214 kcal.
1 fillet of salmon (140 g) has 30.9 g of protein, and 100 g has 22.1 g. The macro calculator works out how much protein you need a day.
It depends on how it is prepared. Per 100 g: baked 214 kcal, fried 307 kcal, smoked 184 kcal, canned 136 kcal, baked, coated 277 kcal. This page shows salmon (baked).
Yes. 100 g of salmon has 548 IU of vitamin D, 274% of what an adult needs in a day.
Yes. 100 g of salmon has 22.1 g of protein, and protein makes up 41% of the calories.
Yes. 100 g of salmon has only 0.98 g of net carbs (carbs minus fiber), little enough for most low-carb and keto diets.
It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 1 fillet of salmon (140 g) has about 300 kcal. The calorie calculator works out how many you need.
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