Calories in Salmon (cooked)
Salmon (cooked) has about 309 calories per 1 fillet (150 g), or 206 kcal per 100 g. That serving gives you 33.2 g protein, 0 g carbs and 18.6 g fat.
Nutrition facts
Lab-analysed values from USDA FoodData Central (Fish, salmon, Atlantic, farmed, cooked, dry heat).
| Nutrient | Per 100 g | 1 fillet (150 g) | 100 g (100 g) |
|---|---|---|---|
| Calories | 206 kcal | 309 kcal | 206 kcal |
| Protein | 22.1 g | 33.2 g | 22.1 g |
| Carbohydrates | 0 g | 0 g | 0 g |
| Fat | 12.4 g | 18.6 g | 12.4 g |
| Fiber | 0 g | 0 g | 0 g |
| Sugar | 0 g | 0 g | 0 g |
| Sodium | 61 mg | 92 mg | 61 mg |
About Salmon (cooked)
Salmon is an oily fish, so it is higher in calories than white fish — about 200 kcal per 100 g — but the fat is largely omega-3, and it brings 22 g protein per 100 g.
Tip: The skin is where much of the omega-3 sits; crisp it rather than discarding it.
Burn off 309 kcal
Rough estimates for a 70 kg adult.
- Brisk walking69 min
- Running28 min
- Cycling39 min
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Common questions
How many calories are in salmon (cooked)?+
About 309 kcal per 1 fillet (150 g), or 206 kcal per 100 g. Oily fish; higher fat than white fish but rich in omega-3.
How many calories in 100 g of salmon (cooked)?+
100 g (100 g) is roughly 206 kcal with 22.1 g protein, 0 g carbs and 12.4 g fat.
Is salmon (cooked) high in protein?+
Yes — 1 fillet gives about 33.2 g protein for 309 kcal, which is 43% of its calories from protein.
Is salmon (cooked) good for weight loss?+
Salmon (cooked) is calorie-dense (206 kcal per 100 g), so it is easy to over-eat. It can still fit a weight-loss diet in a small, measured portion, but it should not be a daily staple.
Related foods
Values are averages for general information only and are not medical or dietary advice. Actual calories depend on the recipe, cooking oil and portion size. Browse all foods in our food calorie database.