How Many Calories Are in a Serving of Salmon?

A serving of grilled salmon (about 100 g) contains an average of 210 calories. This can vary with the salmon's fat content and cooking method; fatty Atlantic salmon may have more. Salmon is fattier than other white-fleshed fish, but because it is one of the best sources of omega-3 fatty acids, it is valued for its nutritional content despite its higher calorie count. The season when salmon is caught can also affect its fat content somewhat. Salmon caught before spawning is generally fattier and may have slightly more calories.

How Does the Cooking Method Change the Calories?
Salmon baked or grilled without added fat stays around 210 calories, while salmon fried in butter can reach 280 calories. Steaming salmon is the lowest-calorie cooking method.

How Does Salmon Compare with Other Fish?
Lean fish such as sea bass or gilt-head bream contain an average of 150–160 calories per the same serving, so salmon is noticeably higher in calories. Depending on the type, tuna may have a calorie count similar to or lower than salmon.

The Value of Omega-3
Salmon is one of the richest sources of the omega-3 fatty acids EPA and DHA, whose possible heart-health benefits are still being studied. For this reason, nutrition professionals recommend salmon as an oily fish to eat several times a week, despite its calorie content.

How Do Side Dishes Affect the Total Calories?
Butter sauce or creamy sides served with salmon can noticeably increase total calories. Steamed vegetables or a lemon salad keep the total calories per serving lower.

Farm-Raised vs. Wild Salmon
Farm-raised salmon is generally fattier than wild salmon, so it also has slightly more calories per serving. The difference is attributed to how the fish is fed. Wild salmon is leaner, although its omega-3 content can vary depending on how it was raised. The “wild” or “farm-raised” label can be useful when tracking calories.

How Often Should You Eat Salmon?
Nutrition professionals generally recommend eating fish 2–3 times a week, and salmon is one of the oily fish included in that recommendation. Although it is higher in calories than other fish, its omega-3 benefits are said to balance this frequency. Rather than eating salmon every day, including it a few times in your weekly meal plan can preserve variety and help balance total calories.

Calories in Smoked vs. Fresh Salmon
Smoked salmon contains an average of 45–50 calories per slice (about 30 g). Although that may seem low compared with fresh salmon, smoked products are quite high in salt. A low-salt cheese or plain bread served with smoked salmon at breakfast can balance the salt load. Fresh salmon provides a more filling serving than smoked salmon because it is less processed and loses less water. Cooking also affects salmon's texture: lightly cooked salmon stays moister, while thoroughly cooked salmon has a drier texture. For pregnant women, young children, older adults, and people with weakened immune systems, cook salmon to 63°C / 145°F, or until the flesh is opaque and separates easily with a fork; refrigerated smoked salmon should be served to them only in a cooked dish.