Macros in Salmon
Quick Answer
Salmon contains 22g protein, 0g carbs, and 13g fat per 100g (3.5 oz). This macro breakdown makes it a high-protein food for your diet. Scan salmon photos instantly to track macros for weight loss, muscle gain, or keto diets.
Macro Breakdown - Salmon
| Nutrient | Amount |
|---|---|
| Protein | 22g |
| Carbohydrates | 0g |
| Fat | 13g |
| Fiber | 0g |
| Calories | 206 kcal |
| Serving Size | 100g (3.5 oz) |
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Salmon Macros (Protein, Carbs, Fat)
Salmon provides a macro breakdown of 22g protein, 0g carbohydrates, and 13g fat per 100g (3.5 oz). This translates to 43% of calories from protein, 0% from carbs, and 57% from fat. Understanding these macronutrient ratios helps you track whether salmon aligns with your dietary goals, whether that's hitting protein targets for muscle gain, limiting carbs for keto, or balancing macros for general health.
Protein Content in Salmon
Salmon contains 22g of protein per 100g (3.5 oz). This makes it an excellent high-protein food for muscle building, recovery, and satiety. Athletes and gym-goers often include salmon in their diet to hit daily protein targets of 1.6-2.2g per kg of body weight. Use our protein calculator to determine your personal protein target based on your fitness goals.
Carbohydrates in Salmon
Salmon contains 0g of carbohydrates per 100g (3.5 oz). This low carb content makes salmon excellent for keto diets, low-carb eating, and blood sugar management. For diabetics, monitor portion sizes and pair carbs with protein to manage glucose levels effectively.
Fat Content in Salmon
Salmon contains 13g of fat per 100g (3.5 oz). The moderate fat content contributes to overall nutrition without adding excessive calories. Remember that dietary fat doesn't make you fat—excess calories do. Fat is essential for health, providing 20-35% of daily calories in a balanced diet.
How to Track Salmon Macros Easily
Instead of manually entering salmon macros into a food database, use our free AI food scanner to track macros from photos instantly. Simply take a picture of your meal, and the AI identifies salmon and calculates portion-aware macros automatically. This eliminates guesswork around serving sizes and ensures accurate macro tracking for weight loss, muscle gain, or performance goals. The scanner works with restaurant meals, homemade dishes, and meal prep—no barcode needed for fresh foods.
Salmon Macro Ratios for Different Goals
The 22:0:13 gram ratio in salmon makes it ideal for keto and low-carb diets. For weight loss, prioritize high-protein foods to preserve muscle. For muscle gain, balance protein with sufficient carbs for energy and recovery. For keto, aim for high fat, moderate protein, and very low carbs (under 20g net carbs daily). Use our macro calculator to set personalized targets for your goal.
Best Time to Eat Salmon
Eat salmon post-workout for muscle recovery and protein synthesis. The high protein content supports muscle repair and growth. Meal timing matters less than hitting your total daily macros. Whether you eat salmon at breakfast, lunch, or dinner, what counts is meeting your protein, carb, and fat goals for the day.
Portion Size & Serving Variations for Salmon
The standard serving size for salmon is 100g (3.5 oz), which contains 22g protein, 0g carbs, and 13g fat. However, real-world portions often vary. Restaurant servings are typically 1.5-2x larger than standard servings, which means more calories and macros than listed here. Homemade portions depend on your preparation. To get accurate macros for YOUR specific portion, use our food scanner to analyze photos of your actual serving. The AI estimates portion size and adjusts macros accordingly—no food scale needed.
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Frequently Asked Questions
Q:What are the macros in salmon?
A: Salmon contains 22g protein, 0g carbs, and 13g fat per 100g (3.5 oz).
Q:How much protein is in salmon?
A: Salmon provides 22g of protein per 100g (3.5 oz).
Q:How many carbs are in salmon?
A: Salmon contains 0g of carbohydrates per 100g (3.5 oz).
Q:How much fat is in salmon?
A: Salmon has 13g of fat per 100g (3.5 oz).
Q:Is salmon high in protein?
A: Yes, with 22g per serving, salmon is an excellent protein source.
Q:Is salmon keto-friendly?
A: Yes, salmon is keto-friendly with only 0g net carbs.
Q:What are the macros in salmon for bodybuilding?
A: For bodybuilding, salmon provides 22g protein (muscle building), 0g carbs (energy), and 13g fat (hormones) per 100g (3.5 oz).
Q:How do I track salmon macros easily?
A: Use our free AI food scanner to take a photo of salmon. The app identifies it and calculates macros automatically based on your portion size.
Q:Are salmon macros good for cutting?
A: Yes, salmon is great for cutting with high protein and moderate calories.
Q:What's the macro ratio in salmon?
A: Salmon has a 22:0:13 gram ratio (protein:carbs:fat).
Q:Is salmon good for meal prep?
A: Yes, salmon is excellent for meal prep as a lean protein source.
Q:How to calculate net carbs in salmon?
A: Net carbs = total carbs (0g) minus fiber (0g) = 0g net carbs per 100g (3.5 oz).
📅 Last updated: January 16, 2026 • ✓ Medically reviewed • ✓ Based on USDA data
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