Nutrition facts · Fish and seafood
Calories in Salmon (cooked)
Cooked salmon (farmed Atlantic, dry heat) has 206 calories per 100 g, and half a fillet (178 g) has 367 calories. It has no carbs, so all of its calories come from protein and fat, with slightly more coming from fat even though it has more grams of protein.
Calories come from: Carbs 0% · Fat 56% · Protein 44%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 206 kcal | 22.1 g | 0 g | 12.4 g |
| 1/2 fillet | 178 g | 367 kcal | 39.3 g | 0 g | 22 g |
| 3 oz | 85 g | 175 kcal | 18.8 g | 0 g | 10.5 g |
Full nutrition (Per 100 g)
| Calories | 206 kcal |
|---|---|
| Protein | 22.1 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 12.4 g |
| of which saturated | 2.4 g |
| Sodium | 61 mg |
What changes the calories
- Salmon loses water as it cooks, so 100 g of cooked salmon has more calories than 100 g of raw salmon.
- Butter or oil used in the pan, or a glaze brushed on top, adds calories on top of the fish itself.
- Farmed salmon is generally fattier than wild salmon, so wild fillets usually come in lower in calories.
- The skin and the fat layer just under it are rich in fat, so eating the skin raises the calories of a portion.
Tips for logging it accurately
- Weigh the salmon after cooking and log it as cooked salmon, or weigh it raw and log a raw salmon entry, but don't mix the two.
- Log any cooking oil, butter, sauces or glazes as separate items, since they can add noticeably to the total.
- In BerryFit, snap a photo of your plate to log the meal quickly, then adjust the salmon's weight if you know it.
Log Salmon (cooked) in seconds
Snap a photo of your meal or search for Salmon (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 3 oz of cooked salmon?
A 3 oz (85 g) portion of cooked salmon has 175 calories, with 18.8 g protein and 10.5 g fat.
How much protein is in a salmon fillet?
Half a cooked fillet (178 g) has 39.3 g of protein. Per 100 g, cooked salmon has 22.1 g of protein.
Does salmon have any carbs?
No. Plain cooked salmon has 0 g carbs, 0 g sugar and 0 g fiber, so any carbs in a salmon dish come from sauces, glazes or sides.
Is salmon higher in calories than other fish?
Cooked salmon, at 206 calories per 100 g, is similar to other oily fish such as cooked herring (203) and slightly higher than cooked trout (190). Mussels (172) and octopus (164) are a bit lower.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, salmon, Atlantic, farmed, cooked, dry heat, FDC ID 175168); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
