Seafood

Salmon nutrition, raw, cooked and everything between.

3 oz of raw salmon lands at 177 calories and brings 17 g of protein with it. In USDA’s database this is “Fish, salmon, Atlantic, farmed, raw”. Beyond the headline number, it is notable for vitamin B12 and vitamin D. Change the amount below for your own portion. The panel and the nutrient breakdown both update.

By Alen Yaco · Updated 20 September 2026

USDA FoodData Central records 175167, 175168 supply every value here. The calculation happens in this page.

Calories in salmon, serving by serving

177 calories is the figure for 3 oz of raw salmon; 208 is the figure per 100 g. Below are the remaining portions USDA measured.

How much protein is in salmon?

3 oz of raw salmon carries 17 g of protein, which is 35 percent of the 50 g Daily Value. 39 percent of the calories here are protein: a supporting role, and a decent one.

The calorie breakdown runs 40 percent protein to 60 percent fat to 0 percent carbohydrate. Functionally, that is mostly a fat.

What cooking does to salmon

Weight is fixed at 85 g throughout, so the rows differ only in how the salmon was prepared.

Salmon in the kitchen

Salmon is an oily fish sold as whole sides, thick fillets, or cross-section steaks. You can buy wild Pacific varieties or farmed Atlantic fish. Choose wild fish for a deep red colour and lean texture. Farmed fish shows prominent white lines of fat. The flesh must feel firm, not soft, and smell only of the sea.

Gentle heat preserves the moisture in salmon. High heat causes the muscle fibres to contract quickly, squeezing out a white substance called albumin. The most common error is keeping it on the heat for too long, which turns the oily flesh dry and chalky. It is ready when the thickest part flakes under light finger pressure.

Cold smoked salmon matches soured cream and dill on rye bread. In Japanese kitchens, raw slices require sharp soy sauce and pungent wasabi. Warm poached fillets suit buttery sauces with tarragon, while grilled steaks carry the heat of ginger and chilli well. The rich oils demand these sharp or bright contrasts.

Vitamins and minerals in salmon

Against the Daily Value, 3 oz of raw salmon stands out for vitamin B12 (114 percent of the Daily Value), vitamin D (47 percent of the Daily Value), niacin (46 percent of the Daily Value). The table follows the selector above, so change the serving or the method and it updates.

How far salmon goes in a day

Against the standard 2,000 calorie reference, 3 oz of raw salmon takes up 9 percent of the energy and supplies 35 percent of the protein. For a figure that fits you, start with the TDEE calculator, then set grams with the macro calculator.

Three ways to cook salmon

From the Calorie Counter Team: three dishes built around salmon, with per-serving nutrition calculated from the USDA data for every ingredient that goes in.

Breakfast · British

Smoked Salmon Scrambled Eggs

Soft scrambled eggs cooked with chopped smoked salmon and fresh chives.

10 min · serves 2

266kcal

22gprotein

18gfat

1.9gcarbs

Ingredients

• large eggs 200 g
• smoked salmon 100 g
• unsalted butter 15 g
• whole milk 30 g
• fresh chives 5 g
• black pepper 1 g

Method

1. Whisk the eggs, milk, and black pepper in a bowl.
2. Melt the butter in a frying pan over low heat.
3. Pour the egg mixture into the heated pan.
4. Stir the eggs slowly until they begin to set.
5. Fold the chopped smoked salmon and chives into the mixture.
6. Remove the pan from the heat while the eggs are still wet.

Per serving, from 6 USDA FoodData Central records. Cooking changes weight and some nutrients; treat these as close rather than exact.

Lunch · European

Poached Salmon and Potato Salad

Cold poached salmon flaked over boiled new potatoes with a light yoghurt and dill dressing.

25 min · serves 2

497kcal

32gprotein

28gfat

28gcarbs

Ingredients

• raw salmon fillet 250 g
• new potatoes 300 g
• Greek yoghurt 60 g
• mayonnaise 30 g
• fresh dill 5 g
• table salt 2 g

Method

1. Boil the potatoes in water for 15 minutes.
2. Poach the salmon fillet in simmering water for 8 minutes.
3. Mix the yoghurt, mayonnaise, dill, and salt in a large bowl.
4. Add the sliced potatoes and flaked salmon to the bowl.
5. Toss the mixture gently to coat the ingredients.

Summed from 6 USDA records and divided by servings. Heat alters weight and a few nutrients, so read it as a close figure.

Dinner · Mediterranean

Baked Salmon with Broccoli and Lemon

Salmon fillets baked on a tray with broccoli florets, olive oil, and lemon juice.

25 min · serves 2

437kcal

33gprotein

31gfat

7.6gcarbs

Ingredients

• raw salmon fillets 300 g
• broccoli florets 200 g
• olive oil 20 g
• lemon juice 15 g
• garlic cloves 6 g
• table salt 2 g

Method

1. Heat the oven to 200 degrees Celsius.
2. Place the salmon fillets and broccoli florets on a baking tray.
3. Drizzle the olive oil and lemon juice over the tray.
4. Season the ingredients with the salt and minced garlic.
5. Bake the tray in the oven for 12 minutes.

Built from 6 USDA ingredient records. A cooked dish never matches its raw sum exactly, but it stays close.

Calorie Counter Team, food critic

One meal, costed: salmon

A sample plate, not a prescription: salmon plus two sides, each line sourced and the sum shown.

Seafood: where salmon sits

Each food is shown per 100 g, in the form named beside it.

Common questions on salmon

How many calories are in 3 oz of raw salmon?

The USDA figure is 177 calories, or 208 per 100 g. It is taken from the record “Fish, salmon, Atlantic, farmed, raw”, FDC 175167.

How much protein is in salmon?

17 g in 3 oz of raw salmon, or 20 g per 100 g. That is 35 percent of the 50 g Daily Value.

Can you eat salmon when trying to lose weight?

That depends on the rest of the day, not on salmon. For planning: 3 oz of raw salmon is 177 calories and 17 g of protein, 39 percent protein by energy, a ratio that tends to make a target easier to hold.

Which nutrients is salmon highest in?

Chiefly vitamin B12 at 114 percent, vitamin D at 47 percent, niacin at 46 percent, for 3 oz of raw salmon. See the full profile above for the remaining values.

Should you leave the skin on salmon when cooking?

Keep the skin on during cooking. It acts as a barrier against the dry heat of the pan or grill, keeping the flesh moist. You can slide a spatula between the cooked flesh and skin to remove it before serving.

What is the white stuff that seeps out of cooked salmon?

This is albumin, a liquid that solidifies when heated. It is harmless to eat but indicates the fish has been cooked too fast or for too long. Minimise it by cooking the fish gently.

Sources

• Fish, salmon, Atlantic, farmed, raw — USDA FoodData Central, FDC ID 175167
• Fish, salmon, Atlantic, farmed, cooked, dry heat — USDA FoodData Central, FDC ID 175168
• Daily Values for nutrition labelling, 21 CFR 101.9