How Many Calories in Salmon?

Salmon is one of the best choices of fish as it is high in omega-3 fatty acids but has a low number of calories. In addition, scientific research has shown that salmon can help prevent depression, rheumatoid arthritis, high blood pressure and coronary heart disease.

There is no one answer for how many calories are in salmon because it depends greatly on the cooking method. The following tables show the most common types and cooking methods.

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How Many Calories in Salmon?

Please note that the %ages represent the % daily values, all of which are based on a diet where the person consumes 2,000 calories each day. The % in the bracket represents % of RDI (Recommended Daily Intake).

Atlantic Salmon, raw

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

183

19.9 g

10.9 g (17 %)

59 mg (20 %)

59 mg (2 %)

1 oz.

52

5.6 g

3.1 g (5 %)

17 mg (6 %)

17 mg (<1 %)

Atlantic Salmon, cooked with dry heat

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

206

22.1 g

12.4 g (19 %)

63 mg (21 %)

61 mg (3 %)

1 oz.

58

6.3 g

3.5 g (5 %)

18 mg (6 %)

17 mg (<1 %)

Pink Salmon, raw

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

116

19.9 g

3.5 g (5 %)

52 mg (17 %)

67 mg (3 %)

1 oz.

33

5.7 g

1 g (2 %)

15 mg (5 %)

19 mg (<1 %)

Pink Salmon, cooked with dry heat

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

149

25.6 g

4.4 g (7 %)

67 mg (22 %)

86 mg (4 %)

1 oz.

42

7.2 g

1.3 g (2 %)

19 mg (6 %)

24 mg (1 %)

Red Salmon (Sockeye), raw

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

168

21.3 g

8.6 g (13 %)

62 mg (21 %)

47 mg (2 %)

1 oz.

48

6 g

2.4 g (4 %)

18 mg (6 %)

13 mg (<1 %)

Red Salmon (Sockeye), cooked with dry heat

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

216

27.3 g

11 g (17 %)

87 mg (29 %)

66 mg (3 %)

1 oz.

61

7.7 g

3.1 g (5 %)

25 mg (8 %)

19 mg (1 %)

Chinook Salmon, smoked

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

117

18.3 g

4.3 g (7 %)

23 mg (8 %)

784 mg (33 %)

1 oz.

33

5.2 g

1.2 g (2 %)

7 mg (2 %)

222 mg (9 %)

Canned Salmon

Serving

Calories

Protein

Total Fat

Cholesterol

Sodium

100g

144

20.57 g

6.28 g (10 %)

52 mg (17 %)

512 mg (21 %)

1 oz.

41

5.83 g

1.78 g (3 %)

15 mg (5 %)

145 mg (6 %)

Delicious Salmon Recipes

1. Broiled Salmon with Lump Crab Crust

If you are looking for a delicious salmon recipe that is less than calories, baked or broiled one can be a good choice, since calories in baked salmon is few. You can take a look at this video for step by step instructions and then just enjoy this lemon baked salmon. 

2. Garlic Salmon

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Servings:4-6

Ingredients:

  • 1 ½ pounds of salmon fillet
  • Pepper and salt to taste
  • 3 minced cloves of garlic
  • 1 chopped sprig of fresh dill
  • 5 slices of lemon
  • 5 sprigs of fresh dill weed
  • 2 chopped green onions

Instructions:

  • Preheat your oven to a temperature of 450 degrees Fahrenheit (which is 230 degrees Celsius).
  • Take some aluminum foil and rip off two large pieces (make sure that they will fit all of the salmon) then spray each one with some cooking spray. Place all of the salmon fillets on top of one of the large pieces of foil.
  • Sprinkle your salmon with the chopped dill, garlic, pepper and salt.
  • Take your lemon slices and arrange them on top of the fillets. After the lemon slices are in place, take one sprig of dill and put it on top of a lemon slice so each lemon has a sprig.
  • Finally, take the chopped scallions and sprinkle them over your salmon fillets.
  • Take your second large piece of aluminum foil and use it to cover the salmon fillet. Then pinch along the edges of the foil so you can tightly seal the salmon inside.
  • Place the salmon on top of a large baking dish or baking sheet and then put in the oven. It should be done in between 20 and 25 minutes. To check if your salmon is done, see if it is flaking easily. If it is, the fish is ready.

Nutritional Facts

Note: All %ages listed are daily values that are based on a diet of 2,000 calories per day.

  • Calories: 169 (8 %)
  • Cholesterol: 50 mg (17 %)
  • Fiber: 0.7 g (3 %)
  • Sodium: 48 mg (2 %)
  • Carbohydrates: 2.1 g (<1 %)
  • Fat: 6.7 g (10 %)
  • Protein: 24.5 g (49 %)
 
 
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