Salmon: calories and nutrition facts
100 g of salmon has 206 kcal. 3 oz (85 g): 175 kcal.
Salmon is in the family Fish & seafood. Per 100 g it provides 22.1 g protein, 0 g carbohydrates (0 g fiber) and 12.3 g fat: about 56% of its calories come from fat.
What salmon provides most
- High in vitamin B12: 2.8 µg per 100 g, 117 % of the Daily Value.
- High in selenium: 41.4 µg per 100 g, 75 % of the Daily Value.
- High in vitamin D: 13.1 µg per 100 g, 66 % of the Daily Value.
- High in vitamin B3 (niacin): 8 mg per 100 g, 50 % of the Daily Value.
- High in protein: 22.1 g per 100 g, 44 % of the Daily Value.
- High in vitamin B6: 0.65 mg per 100 g, 38 % of the Daily Value.
Worth knowing, per 100 g: cholesterol: 63 mg.
Salmon per serving
The serving is 3 oz, 85 g, from USDA's household measure.
| Nutrient | 100 g | 3 oz |
|---|---|---|
| Calories | 206 kcal | 175 kcal |
| Protein | 22.1 g | 18.8 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 12.3 g | 10.5 g |
| Sodium | 61 mg | 51.9 mg |
Salmon nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 206 kcal | — |
| Protein | 22.1 g | 44 % |
| Total fat | 12.3 g | 16 % |
| Saturated fat | 2.4 g | 12 % |
| Monounsaturated fat | 4.2 g | — |
| Polyunsaturated fat | 4.6 g | — |
| Cholesterol | 63 mg | 21 % |
| Carbohydrates | 0 g | 0 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 69 µg | 8 % |
| Vitamin C | 3.7 mg | 4 % |
| Vitamin D | 13.1 µg | 66 % |
| Vitamin E | 1.1 mg | 8 % |
| Vitamin K | 0.1 µg | 0 % |
| B1 · Thiamin | 0.34 mg | 28 % |
| B2 · Riboflavin | 0.14 mg | 10 % |
| B3 · Niacin | 8 mg | 50 % |
| B6 | 0.65 mg | 38 % |
| B9 · Folate | 34 µg | 9 % |
| B12 | 2.8 µg | 117 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 15 mg | 1 % |
| Iron | 0.34 mg | 2 % |
| Magnesium | 30 mg | 7 % |
| Phosphorus | 252 mg | 20 % |
| Potassium | 384 mg | 8 % |
| Sodium | 61 mg | 3 % |
| Zinc | 0.43 mg | 4 % |
| Selenium | 41.4 µg | 75 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.11 g | — |
| Omega-3 · EPA | 0.69 g | — |
| Omega-3 · DHA | 1.5 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, salmon ranks 1st for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, salmon is in the top 10 for vitamin D (1st), omega-3 (EPA and DHA) (1st), vitamin B6 (4th), vitamin B12 (5th), vitamin B3 (niacin) (7th).
Where it comes from
North Atlantic; most is now farmed in Norway and Chile.
Approximate origin, under review.
Frequently asked questions
How many calories does salmon have?
100 g of salmon has 206 kcal. 3 oz (85 g) has 175 kcal.
How much protein does salmon have?
22.1 g per 100 g; 18.8 g in 3 oz.
How many carbs does salmon have?
0 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does salmon have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 117 %; selenium, 75 %; vitamin D, 66 %; vitamin B3 (niacin), 50 %.
Where does salmon come from?
North Atlantic; most is now farmed in Norway and Chile. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15237 · Fish, salmon, Atlantic, farmed, cooked, dry heat · Fish, salmon, Atlantic, farmed, cooked, dry heat
One serving (3 oz) is about 9% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers