Calories in Salmon: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2% DV | 2% |
| Vitamin C | 0% DV | 0% |
| Vitamin D | 71% DV | 71% |
| Vitamin E | 8% DV | 8% |
| Vitamin K | 0% DV | 0% |
| Vitamin B6 | 36% DV | 36% |
| Vitamin B12 | 133% DV | 133% |
| Folate | 7% DV | 7% |
| Calcium | 1% DV | 1% |
| Iron | 3% DV | 3% |
| Magnesium | 8% DV | 8% |
| Potassium | 8% DV | 8% |
| Zinc | 5% DV | 5% |
| Sodium | 2% DV | 2% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 3 oz cooked (85g).
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Health Benefits of Salmon
How to Track Salmon Accurately
Accurately tracking salmon requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track salmon and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Salmon
| Serving | Weight | Calories |
|---|---|---|
| 3 oz cooked (85g) | 85g | 175 |
| 4 oz raw (113g) | 113g | 187 |
| 6 oz cooked (170g) | 170g | 350 |
| 100g cooked | 100g | 206 |
| 1 fillet (198g) | 198g | 408 |
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Frequently Asked Questions
How many calories in Salmon?
Salmon contains 175 calories per 3 oz cooked (85g). Per 100g, salmon provides approximately 206 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track salmon calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Salmon healthy?
Salmon provides 175 calories, 18.8g protein, 0g carbohydrates, and 10.5g fat per serving. Salmon is one of the richest dietary sources of omega-3 fatty acids (EPA and DHA), providing over 1,800mg per 3-oz serving — far exceeding the recommended intake of 250-500mg per day. Like all foods, salmon is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Salmon calories?
The most accurate way to track salmon is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies salmon from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.