How Many Calories in Salmon? All Types & Methods Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

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A 6oz Atlantic salmon fillet (farmed) = 350 calories, 34g protein, 20g fat, 0g carbs. Wild sockeye salmon is leaner: 310 calories, 42g protein per 6oz. Smoked salmon (lox) is lowest calorie at 117 cal per 3oz. All salmon is zero-carb, making it ideal for weight loss, keto, and high-protein diets.

🔬 Nutrition Facts — Per 6oz Atlantic Salmon Fillet (170g)

Source: USDA FoodData Central · 2026

350

Calories (kcal)

Protein34g

Carbohydrates0g

Fat20g

Fiber0g

Sugar0g

Sodium93mg

🥗 Key Ingredients & Nutrients at a Glance

🔥350 kcalCalories

💪34gProtein

🐟3.8gOmega-3

🧈20gFat

🍚0gCarbs

💊127% DVVitamin D

💊250% DVVitamin B12

🍽️90% DVSelenium

📊 Quick Facts

•🐟 6oz Atlantic salmon: 350 calories, 34g protein
•🐟 6oz wild sockeye: 310 calories, 42g protein — leaner and more protein
•💪 Carbs: Zero — perfect for keto and low-carb diets
•❤️ Omega-3s: 2,260mg EPA+DHA per 100g — top 3 dietary omega-3 source
•☀️ Vitamin D: 100–200% DV per serving — rare natural food source
•⚖️ Weight loss: Omega-3s + protein reduce fat storage and hunger
•💰 Budget option: Canned wild pink salmon = 120 cal / 17g protein per 3oz

🚨 Top Problems — Solved

❌ Problem

You're eating salmon thinking it's always low-calorie but gaining weight

✅ Solution

Wild salmon (6oz) = 310 cal. Pan-fried in 1 tbsp butter = 450 cal. Teriyaki-glazed = 480 cal. Restaurant portions are often 8–10oz = 465–580 cal. Grill or bake with herbs only. Check cooking method before assuming calorie count.

❌ Problem

Fresh salmon is expensive — can you get the same nutrition from canned?

✅ Solution

Yes. Canned wild pink salmon (3oz) = 120 cal, 17g protein, 1.4g omega-3 — nearly identical nutrition to fresh at 20% of the cost. Use in salmon patties, pasta, salads, or rice bowls. Wild Planet and Safe Catch are top brands.

❌ Problem

Salmon smells too strong and you can't make yourself eat it regularly

✅ Solution

Strong smell = too fresh or improperly stored. Fresh salmon should smell like the ocean, not 'fishy.' Cooking method matters: baking with lemon and herbs > pan-frying. Soaking in milk 20 min before cooking neutralizes smell. Frozen wild salmon is often fresher than 'fresh' at the counter.

❌ Problem

You're unsure how much salmon to eat for meaningful omega-3 benefits

✅ Solution

AHA recommends 2 servings of fatty fish/week = 500mg EPA+DHA/day minimum. One 3oz salmon serving provides 1,500–2,000mg omega-3 — 3–4x the daily minimum. 2 servings/week of salmon = sufficient for cardiovascular and anti-inflammatory benefits.

Salmon Calories by Type and Serving

Salmon Type (6oz / 170g)	Calories	Protein	Fat
Atlantic (farmed)	350 cal	34g	20g
Wild sockeye	310 cal	42g	10g
Wild pink	250 cal	38g	7g
Coho (silver)	295 cal	38g	11g
Smoked (lox) 3oz	117 cal	18g	4g
Canned (wild pink) 3oz	120 cal	17g	5g

Values based on general nutrition data. Exact values vary by fish size and cooking method.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many calories are in salmon?

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Atlantic salmon (farmed): 208 calories per 100g, 20g protein, 13g fat. Wild salmon: 182 calories per 100g, 25g protein, 8g fat. A typical 6oz (170g) fillet of farmed Atlantic salmon = 350 calories. Wild salmon is leaner and higher in protein per calorie.

How many calories in a salmon fillet?

−

Average 6oz (170g) salmon fillet: farmed Atlantic = 350 cal, 34g protein. Wild sockeye = 310 cal, 42g protein. Wild pink = 250 cal, 38g protein. Coho = 295 cal, 38g protein. Wild varieties are consistently leaner and higher protein per calorie.

Is salmon good for weight loss?

−

Excellent. Salmon provides 34–42g of complete protein per fillet with zero carbs, which maximally suppresses hunger hormones. Its omega-3 fatty acids also reduce inflammation associated with metabolic syndrome and obesity. Studies link regular fatty fish consumption to greater fat loss during calorie restriction.

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.