Calories in Salmon
Salmon contains 208 calories per 100 grams. Here's the complete nutrition breakdown.
Nutritional Highlights
High Protein
25g protein per 100g
Low Carb
Just 0g carbs per 100g
Low Sugar
Only 0g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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About Salmon Nutrition
Salmon is one of the most nutritious fish available, prized for its rich omega-3 fatty acid content and excellent protein. This cold-water fish is found in both Atlantic and Pacific varieties, with wild-caught salmon typically having a more robust flavor. It's a cornerstone of the Mediterranean and Nordic diets.
With 208 calories per 100 grams, Salmon provides 25g of protein,0g of carbohydrates, and 13g of fat.
Macronutrient Breakdown
- Protein: 25g - 48% of calories
- Carbohydrates: 0g - 0% of calories
- Fat: 13g - 56% of calories
Health Benefits of Salmon
- Exceptional source of omega-3 fatty acids EPA and DHA for heart and brain health
- High-quality complete protein supporting muscle maintenance and repair
- One of the few natural food sources of vitamin D
- Contains astaxanthin, a powerful antioxidant giving salmon its pink color
- B vitamins support energy metabolism and nervous system function
- Selenium content supports thyroid health and immune function
How to Eat Salmon
Salmon can be baked, grilled, pan-seared, poached, or smoked. Cook to an internal temperature of 145°F, though many prefer it slightly less done for moistness. The skin becomes crispy when pan-seared and contains additional omega-3s. Raw salmon is enjoyed in sushi and sashimi (ensure it's sushi-grade). Canned salmon is equally nutritious and more economical.
Selection and Storage
Fresh salmon should smell like the ocean, not fishy, with firm, moist flesh that springs back when pressed. Use fresh salmon within 1-2 days of purchase. Frozen salmon maintains quality for 2-3 months. Thaw in the refrigerator overnight. Wild salmon typically has a deeper color and more intense flavor than farmed.
Dietary Considerations
Salmon fits well in Mediterranean, paleo, keto, and pescatarian diets. It's naturally gluten-free. Mercury content is relatively low compared to larger fish, making it safe for regular consumption. Pregnant women can safely enjoy 2-3 servings per week. Those with fish allergies should avoid salmon.
Frequently Asked Questions About Salmon Calories
How many calories are in Salmon?
Salmon contains 208 calories per 100 grams. A typical serving may contain more or fewer calories depending on the portion size. For example, a standard serving contains approximately 177 calories.
Is Salmon good for weight loss?
Salmon contains 208 calories per 100g, which is relatively calorie-dense. While it can be enjoyed as part of a weight loss diet, portion control is important. The 25g of protein per 100g helps promote satiety and can support weight management.
Is Salmon high in protein?
Yes, Salmon is an excellent source of protein with 25g per 100g. This makes it a great choice for building muscle, supporting recovery after exercise, and maintaining overall health.
What vitamins and nutrients are in Salmon?
Salmon provides several important nutrients including 25g of protein,0g of carbohydrates (including 0g of fiber and 0g of sugar), and 13g of fat per 100g. It also contains 75mg of sodium. The specific vitamin and mineral content varies, but salmon can contribute to a balanced, nutritious diet.