How Many Calories in Salmon? Atlantic, Sockeye, Wild, Farmed, and by Cooking Method

The quick answer: A 3.5 oz (100g) serving of cooked Atlantic salmon contains approximately 208 calories, with 25g of protein, 12g of fat, and 0g of carbs. A typical salmon fillet (about 6 oz / 170g cooked) has roughly 354 calories and 43g of protein. Salmon is one of the best dietary sources of omega-3 fatty acids, and its calorie count varies significantly depending on the species, farming method, and preparation.

Calories in Salmon by Species

Not all salmon is created equal. Wild and farmed varieties have different fat contents, which directly impacts calories.

King salmon (Chinook) is the fattiest and most calorie-dense at 231 calories per 3.5 oz. Pink salmon is the leanest at 149 calories. The most commonly sold salmon in US supermarkets is farmed Atlantic at 208 calories.

Wild vs farmed: Farmed Atlantic salmon has about 15% more calories than wild Atlantic salmon because farmed fish have higher fat content from their controlled diet and lower activity levels. However, farmed salmon also has more omega-3s per serving, so the extra calories come with extra nutritional benefit.

Raw vs Cooked Salmon Calories

Like all proteins, salmon loses water weight during cooking, which concentrates the calories per ounce.

Salmon loses approximately 15-20% of its weight during cooking. A 6 oz raw fillet becomes roughly a 5 oz cooked fillet, but the total calorie content remains the same. If you weigh your salmon raw, use the raw calorie values. If you weigh it after cooking, use the cooked values.

Calories by Cooking Method

The cooking method itself does not change salmon's calories unless you add fats or breading. But preparation styles vary widely in total calorie impact.

Smoked salmon (lox) is surprisingly low in calories at 117 per 3.5 oz because the smoking and curing process removes significant moisture. However, it is high in sodium (600-800mg per serving), which is worth noting for anyone watching salt intake.

Full Nutritional Breakdown

Here is the complete nutrition for 3.5 oz (100g) of cooked Atlantic farmed salmon:

Why Omega-3s Make Salmon Calories Worth It

Salmon's calorie count is higher than chicken breast or white fish, but the extra calories come almost entirely from omega-3 fatty acids, which provide unique health benefits:

EPA and DHA Content by Species

The American Heart Association recommends eating fish (particularly fatty fish) at least twice per week, providing approximately 500mg of EPA + DHA daily. Two 3.5 oz servings of farmed Atlantic salmon per week delivers more than four times that minimum.

Research has linked adequate omega-3 intake to reduced inflammation, lower triglyceride levels, improved brain function, and reduced risk of heart disease. The calories from salmon fat are working harder for your health than the same number of calories from most other sources.

Salmon in Meal Planning

Salmon is a premium protein that fits well into meal plans at every calorie level.

Meal Prep with Salmon

Salmon is slightly trickier to meal prep than chicken because it dries out more easily when reheated. Best practices:

• Bake at 400F for 12-15 minutes to avoid overcooking. Internal temperature should reach 145F.
• Store cooked salmon in the refrigerator for up to 3 days. Beyond that, quality drops significantly.
• Reheat gently in the oven at 275F for 10-15 minutes. Microwaving works but can make the texture rubbery.
• Try it cold. Leftover salmon works well in salads, grain bowls, and wraps without reheating.
• Canned salmon is the most meal-prep-friendly option: shelf-stable, pre-cooked, and ready to use in salmon patties, salads, or pasta.

Salmon vs Other Fish and Protein Sources

Salmon has more calories than any white fish or lean protein on this list, but it is the only one delivering a therapeutic dose of omega-3s. If your primary goal is calories, chicken breast or white fish wins. If your goal is overall nutritional value, salmon is hard to beat.

Frequently Asked Questions

How many calories are in a salmon fillet?

A typical salmon fillet from a grocery store weighs 6-8 oz (170-227g) raw. After cooking, a 6 oz raw fillet becomes about 5 oz and contains approximately 354 calories. An 8 oz raw fillet yields about 6.5 oz cooked with 472 calories. The exact number depends on the species — sockeye is leaner (about 287 cal per 5 oz cooked) while king salmon is fattier (about 393 cal per 5 oz cooked).

Is salmon good for weight loss?

Yes. Despite having more calories than chicken breast or white fish, salmon's combination of protein and omega-3 fatty acids promotes satiety. Several studies have shown that eating fatty fish during calorie restriction leads to better weight loss outcomes compared to the same deficit without fish. The omega-3s may also reduce inflammation that can stall weight loss. A 4-5 oz portion of salmon with vegetables makes a filling, nutrient-dense meal at 300-400 calories.

Is farmed salmon or wild salmon healthier?

Both are nutritious. Wild salmon typically has fewer calories and less total fat. Farmed salmon has more omega-3s per serving, more vitamin D, and is significantly cheaper. The main concerns with farmed salmon are potential contaminant levels (PCBs, antibiotics) and environmental impact, though both have improved with modern farming practices. From a pure calorie and nutrition standpoint, both are excellent choices.

How many times a week should I eat salmon?

The American Heart Association recommends eating fatty fish at least twice per week. Two 3.5 oz servings of salmon per week provides ample omega-3s for most health benefits. Eating salmon 3-4 times per week is also perfectly healthy. The FDA's mercury advisory for salmon is minimal — salmon is a low-mercury fish, so there is no practical upper limit based on mercury concerns. Cost is typically the limiting factor.

How many calories are in smoked salmon?

Hot smoked salmon has about 176 calories per 3.5 oz (100g). Cold smoked salmon (lox) has about 117 calories per 3.5 oz because it is sliced thinner and loses more moisture. A typical 2 oz serving of lox on a bagel has about 66 calories from the salmon plus 250-300 from the bagel and cream cheese, totaling 316-366 calories.

Is canned salmon as nutritious as fresh?

Nearly. Canned salmon retains its protein and omega-3 content. It often includes the soft, edible bones, which add a significant calcium boost (about 240mg per 3 oz can — 24% of daily value). Canned salmon in water has 142 calories per 3.5 oz, making it lower in calories than fresh because some oil is removed during processing. It is also the most affordable way to eat salmon regularly.

What is the healthiest way to cook salmon?

Baking, grilling, poaching, and steaming are all excellent choices that do not add calories. Baking at 400F for 12-15 minutes is the simplest method. Avoid breading and deep frying, which can add 100+ calories per serving. Pan-searing in a small amount of oil (1 tsp) adds only about 40 calories while creating a flavorful crust, making it a good compromise between health and taste.

The Bottom Line

Salmon at 208 calories per 3.5 oz is a calorie investment that pays dividends in omega-3s, vitamin D, B12, and high-quality protein. The calorie count varies by species (149-231 per 3.5 oz), by farming method (wild is leaner), and by cooking preparation. For building weekly meal plans that incorporate salmon at the right portion for your calorie goals, an app like Mealift can help you balance salmon meals with leaner options throughout the week, ensuring you get your omega-3s without exceeding your calorie budget.