A standard skin-on, raw salmon fillet weighing around 130 grams contains roughly 250 to 280 calories. This number can vary depending on the exact cut, thickness, and fat content. Wild salmon tends to be leaner and slightly lower in calories, while farmed salmon is fattier and often higher in calories, sometimes reaching up to 300 calories per fillet.

Cooking the fillet, whether baked, grilled, or pan-fried doesn’t drastically change the base calorie count unless you add oils, sauces, or breadcrumbs, which can push the total significantly higher.

Calories by Weight and Cooking Method

A 100g portion of cooked salmon typically contains around 200 calories, while a larger fillet (150–170g) can come in between 280 and 350 calories, depending on how it’s prepared.

Grilling or baking with minimal oil keeps the calorie count close to the raw weight estimate. However, pan-frying in butter or oil can add 50 to 100 calories or more, depending on how much fat is absorbed during cooking. Using creamy sauces or sweet glazes will also raise the total energy value quickly.

Nutritional Breakdown of a Salmon Fillet

Salmon is considered one of the most nutrient-dense protein sources you can eat. A typical cooked fillet contains:

  • 20–25g of protein per 100g, supporting muscle maintenance and repair
  • 13–18g of healthy fats, primarily omega-3 fatty acids EPA and DHA
  • Virtually no carbohydrates or sugars, making it suitable for low-carb or keto diets
  • High levels of vitamin D, selenium, B12, and potassium

Because of its fat content, salmon is higher in calories than white fish like cod or haddock, but it offers greater satiety and anti-inflammatory benefits.

Health Benefits of Eating Salmon

Salmon is known for its heart-healthy profile, largely due to its omega-3 content, which helps reduce inflammation, improve cholesterol balance, and support brain function. The high protein levels promote muscle growth and recovery, making it ideal for people following fitness or weight-loss plans.

Its nutrient richness also makes it a strong option for those on Mediterranean, paleo, or anti-inflammatory diets, where quality fats are preferred over processed oils or red meats.

Does Salmon Support Weight Loss?

Yes, salmon can absolutely support weight loss, not because it's low in calories, but because it's high in satiety and rich in nutrients. A salmon-based meal tends to keep you fuller for longer compared to lean protein options, reducing the likelihood of snacking. It’s particularly effective in diets where you want to maximise nutrients per calorie.

That said, it's calorie-dense compared to chicken breast or white fish, so portion control still matters. Eating salmon two to three times a week is a smart balance for most goals.

Skin-On vs Skinless: Affects Calories Slightly

A salmon fillet with the skin on tends to be slightly higher in calories because the skin retains some fat when cooked. However, it's also a source of collagen and omega-3s. If you remove the skin before or after cooking, you may reduce the calorie content by about 20–30 calories per fillet, depending on the thickness and how much fat stays with the skin.

Some people prefer to eat the skin when it's crispy, which is fine just be aware it adds texture and flavour, but also extra calories.

Farmed vs Wild: Same Fish, Different Nutrition

Wild salmon (like sockeye) is leaner, often deeper in colour, and has a slightly firmer texture. A 100g wild salmon fillet typically has around 180–200 calories, while farmed salmon can push closer to 230–250 calories per 100g due to its higher fat content, especially omega-6 and saturated fats.

Farmed varieties are still nutritious but may have less favourable fat ratios. If you're being precise with calorie tracking, it's worth checking the type of salmon on the label or asking when eating out.

Cooking Methods Can Add More Than You Think

Grilling or baking salmon with a light seasoning barely alters the calorie count. But glazes, breadcrumbs, oils, and sauces can quickly turn a healthy salmon fillet into a 500–600 calorie dish. A honey-soy glaze or lemon cream sauce can add 70–150 calories alone, especially if it's pan-fried or served with buttery vegetables.

If you're aiming for fat loss, keep salmon simple: oven-roasted, air-fried, or grilled with herbs, citrus, or a touch of garlic oil.

Salmon vs Other Proteins

Salmon is higher in calories than chicken breast, cod, prawns, or turkey but it delivers more nutrition per bite, especially for essential fats. Compared to:

  • Chicken breast (skinless, cooked): ~165 calories per 100g
  • Cod (cooked): ~90 calories per 100g
  • Salmon (cooked): ~200–250 calories per 100g

If your goal is overall health or body recomposition, salmon gives you more hormonal and metabolic benefit per calorie. If your goal is strict calorie control, chicken or white fish might give you more volume for fewer calories.

Pre-Cooked or Smoked Salmon Is Calorically Denser

Be cautious with smoked salmon or ready-to-eat packs. They often include salt, oil, or even added sugars that can raise calories and sodium levels. A 100g pack of smoked salmon may contain 200–250 calories, depending on curing and packaging. It’s still healthy just don’t assume it’s “lighter” because it looks lean.

Summary

A typical salmon fillet contains around 250 to 300 calories, depending on the size and how it's cooked. Rich in omega-3 fats, protein, and key nutrients, it’s one of the best whole food proteins for heart health, recovery, and satiety. While it’s more calorie-dense than some lean meats or white fish, salmon earns its place in a balanced diet through its nutritional quality and long-term health benefits. Eaten in moderation, it supports weight management, muscle maintenance, and overall wellness.

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