How Many Calories in Salmon?
100g gătit = 208 kcal
Nutritional Values per 100g
Standard Serving
100g gătit contains 208 calories.
Best time: Lunch or dinner - 2-3 times per week
Benefits
- ✓Extremely rich in Omega-3 (EPA and DHA) - 100g provides 2-3g of essential fatty acids with cardioprotective effects
- ✓Excellent for heart health - reduces triglycerides, blood pressure, and risk of arrhythmia
- ✓High-quality protein with all essential amino acids and a maximum PDCAAS score
- ✓Natural vitamin D - one of the few food sources that significantly covers daily requirements
- ✓Astaxanthin - a unique carotenoid antioxidant that gives the pink color and reduces post-exercise muscle inflammation
Considerations
- !More expensive than other protein sources - mackerel and sardines are cheaper alternatives with similar Omega-3
- !Farmed salmon has more contaminants than wild - choose wild or from certified sources
- !Higher caloric content than white fish (208 kcal vs ~100 kcal) - adjust portions in a caloric deficit
FitAzi Tip
FitAzi recommends salmon 2x/week for Omega-3. The AI includes cheaper alternatives on other days, such as mackerel or sardines. Cook salmon at moderate temperatures (180°C maximum) to preserve Omega-3 fatty acids that are sensitive to excessive heat.
Frequently Asked Questions
A small cooked salmon fillet (100g) has 208 calories, with 20g protein, 13g fat and 0g carbs. This is the reference portion used for salmon's nutritional values and provides about 2-3g of Omega-3 (EPA and DHA).
A medium cooked salmon fillet (150g) has 312 calories, with 30g protein and 19.5g fat. This is the typical portion served as a main course at a restaurant or at home.
A large cooked salmon fillet (200g) has 416 calories, with 40g protein and 26g fat. At this portion, salmon already covers a significant share of an athlete's daily protein needs in a single meal.
No, smoked salmon actually has fewer calories - about 117 calories/100g, with 18g protein and only 4g fat, compared to 208 calories/100g for salmon baked or grilled with the fish's natural fat intact. However, smoked salmon has much higher sodium content (over 650mg/100g from the curing process), so moderate your portions if you're watching blood pressure.
Yes, wild salmon generally has fewer calories - about 180 calories/100g cooked, versus 208 calories/100g for the farmed version, due to its lower fat content (about 8g versus 13g/100g). Wild salmon still retains a similar or even higher Omega-3 content per gram of fat, making it an excellent nutritional choice either way.
Yes, for both goals. With 208 calories and 20g complete protein per 100g, salmon offers a good protein-to-calorie ratio and Omega-3 that supports muscle recovery, making it suitable both in a caloric deficit (100-120g portions) and in a surplus for muscle gain (150-200g portions, possibly with a carb side).
Want a complete meal plan?
FitAzi automatically calculates how much of each food you should eat for your goals.
Similar Foods
More from Meat & Fish
Helpful Articles
How to Build Muscle Mass: A Scientific Guide to Hypertrophy
Complete strategies for muscle growth: nutrition, training, rest, and supplements. Based on up-to-date scientific research.
Read article →How to Lose Weight Healthily in 2026: A Complete Science-Based Guide
A comprehensive guide to healthy weight loss. Learn how to lose weight without the yo-yo effect, with scientifically validated strategies and practical tips.
Read article →Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.