Salmon calories per 100 g: species, preparation and portions

Start with the type of salmon

USDA SR Legacy lists raw farmed Atlantic salmon at 208 kcal, 20.42 g protein and 13.42 g fat per 100 g edible portion. Keep the species, farming description and raw state with the numbers. “Salmon” alone is not enough detail for a reliable comparison. [1]

Cooked salmon has a separate entry

The USDA entry for farmed Atlantic salmon cooked with dry heat lists 206 kcal, 22.1 g protein and 12.35 g fat per 100 g. It is an independent record, not proof that roasting any fillet removes exactly 2 kcal. These values do not describe every salmon species, smoked fish or a dish with added butter and sauce. [2]

Calculate fish and sides separately

For 150 g of cooked fish matching that entry, the calculation gives 309 kcal and approximately 33.2 g protein. This covers only the reference fish portion. Add rice, vegetables and seasoning ingredients when their quantities are known. Without separate analysis, describe the result as a recipe-based estimate. [2]

Why do two apps disagree?

Check species, raw or cooked state, and whether the entry covers edible weight. Also check its unit: 100 g, one fillet or one restaurant meal. Save the chosen record and source so you can use it consistently. Do not select the lower figure simply because it fits a daily target more easily.

Look at the whole meal

Would you enjoy warm rice with the fish, or more vegetables and dressing on the side? Start with flavour and the portion you actually eat. Our separate omega-3 article explores another aspect of salmon; this guide focuses on interpreting calorie data. Clear information is more useful than treating an ingredient as always allowed or forbidden.

Put salmon on the weekly menu

Explore herb-lemon salmon in Eat Better's indicative menu and request a preferred date. Ingredients, pricing and delivery are confirmed for the order. If a specific calorie level matters, ask what portion information is available first. The 150 g example is not a declared Eat Better serving size.