Calorie Chart / Fish / Salmon
How Many Calories Are in Salmon?
Calculation of the nutritional value & Recommended Dietary Intake of salmon
For g and a calorie requirement of kcal
| Calories 255 kcal | Proteins 30 g | Lipids 15 g | Carbohydrates 0 g |
| 13% | 40% | 22% | 0% |
Health benefits of salmon
Salmon - 100g
Calories 170 kcal
Proteins 20 g
Lipids 10 g
Carbohydrates 0 g
Salmon is a moderate-calorie fish, providing a satisfying portion of nutrients without an excessive calorie load, which makes it popular among people who watch their daily calorie budget. Rich in complete proteins and heart-protective omega-3 fatty acids (EPA and DHA), salmon helps maintain muscle mass while keeping calorie intake reasonable.
Its vivid pink flesh comes from astaxanthin, an antioxidant carotenoid that may protect the skin from oxidative stress. Salmon also supplies vitamin D, vitamin B12, vitamin B6, and niacin, nutrients that are sometimes difficult to obtain when limiting calories. On the mineral side, iodine supports thyroid function, while selenium, potassium, and phosphorus contribute to immunity, nerve transmission, and bone health.
Because it combines high satiety with only 170 kcal per 100 g, salmon fits neatly between low-calorie white fish and higher-calorie red meats, offering a smart compromise for anyone balancing flavor, nutrients, and calories.
Tips for incorporating salmon into a balanced diet
To keep calories under control, opt for oven-baked salmon fillet brushed with lemon and fresh herbs, then serve it with steamed asparagus and a scoop of quinoa. This trio provides fiber, slow carbs, and proteins without adding many extra calories.
If you like world flavors, try a teriyaki glaze made with a dash of soy sauce and a teaspoon of honey. Grill the fish quickly so the sugars do not burn and inflate calories. Complement it with a bowl of brown rice and crunchy broccoli.
For an ultra-fresh lunch, build a poke bowl: diced salmon, sliced avocado, ribbons of cucumber, a sprinkle of sesame seeds, and a light vinaigrette. The mix is colorful, filling, and still moderate in calories.
Finally, replace cream-based sauces with a yogurt-dill dip made from low-fat yogurt. You will slash calories without sacrificing taste.
Frequently Asked Questions
- How many calories are in salmon?
- 170 kcal per 100 g.
- Is salmon good for weight loss?
- Yes, its combination of high-satiety proteins and moderate calories helps control hunger while keeping total calories in check.
- Does wild salmon have fewer calories than farmed salmon?
- Wild fillets are usually a bit leaner, so they tend to contain slightly fewer calories, although the difference is modest.
- Which cooking method keeps the calories lowest?
- Steaming, poaching, or baking without added fat preserves the natural flavor while adding virtually zero extra calories.
- Can I eat salmon every day?
- Consuming salmon 2–3 times a week is generally sufficient; eating it daily is possible, but watch total calories and vary fish sources to limit environmental contaminants.
- How much protein does salmon provide relative to its calories?
- With roughly 20 g of protein for 170 kcal, salmon offers about 1 g of protein for every 8.5 calories, an excellent ratio for muscle maintenance with moderate calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
