Salmon Nutrition: How Many Calories Are There in Salmon?

Many of us are always on the lookout for food that is pleasing to our palate while being healthy as well.

Though there are different sources of protein available, salmon is one source of protein that is chosen frequently.

Salmon is also great for providing you with a rich source of omega-3 oil which has many benefits.

But what about salmons calorie count?

We all know it’s healthy, but what if you want to incorporate it into your diet where you need to count your calories?

Unfortunately, it’s not exactly the easiest thing to tell you how many calories there are in a fillet of salmon.

It depends on a variety of things such as the type of salmon and the cooking method.

In this post, you’ll see how the calories can drastically vary according to these factors.

It would be a good idea to identify the calories in salmon before integrating it into your diet.

This will allow you to choose the type, as well as cooking method to be adopted while making a salmon based dish.

Types of Salmon and Calorie Count

Most of the salmon are harvested in Alaska, with most species available around the year for consumption, either fresh, frozen or canned.

The calorie content in salmon can be as high as 304 to as low as 197, depending upon the species you choose.


Listed below are the different salmon varieties with a breakdown of calories, protein and fat content that will allow you to pick the variety that will be the most suitable for your dietary needs.

1. King Salmon (Chinook)

You can identify this salmon by its flesh colour that will range from ivory to bright red.

The flesh is also soft to touch and gives a richer taste, thanks to higher fat content.

A 6 ounce serving of Chinook salmon will make for 304 calories, 33.9 grams of proteins and contain 17.7 grams fat.

2. Coho

You will find the flesh orange-red in colour and firm to touch. A 6-ounce serving comes at 248 calories, with 36.8 grams of protein and 10.1 grams of fat.

3. Sockeye

A 6-ounce serving will provide for 286 calories with 36.2 grams protein and 14.6 grams fat. The flesh colour is deep red. The higher fat content makes for a rich flavour when broiled or grilled.

4. Pink Salmon

Pink salmon has the lowest calorie count of 197. It has 33.9 grams of protein and 5.9 grams of fat and has rosy pink coloured flesh, as the name suggests.

5. Chum

A 6-ounce serving has 204 calories with 34.3 grams of protein and 6.4 grams of fat. Chum salmon has pale pink flesh and has a subtle taste.

The one suggestion would be to look for wild caught salmon as they would contain lower mercury, pesticide and persistent organic pollutants when compared to the farmed variety.

Types of Cooking and Salmon Calorie Count

Salmon is a versatile seafood item that can be grilled, poached or smoked. You can choose how to have your salmon depending upon your dietary requirement.


Mentioned below are some of the more popular ways of serving salmon and the calorie content assigned with it:

1. Poaching or Steaming

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This is one of the easiest as well as healthiest ways to prepare salmon fillet.

Thanks to the method used, poaching will ensure that you have your salmon fillets moist and juicy.

You can use water, stock or wine for poaching, though water is recommended as the healthier option.

A 100 grams poached salmon fillet will have 145 calories, 4.31 grams of fat and 24.92 grams of protein.

2. Grilling

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You can choose to grill salmon fillets, provided they are thick and have the skin intact.

This will ensure that the fillet will not disintegrate once cooked through. Grilling a salmon fillet is as simple as applying a little oil on both sides and seasoning with salt and pepper.

A 100 gram grilled salmon fillet will have 139 calories, 4.3 grams of fat and 23.45 grams of protein.

3. Smoking


A smoked salmon fillet consists of a cured salmon fillet and has been smoked using the hot or cold method.

This is a popular way of serving salmon and is considered a delicacy.

A 100 grams smoked salmon fillet will have 117 calories, 4.32 grams of fat and 18.28 grams of protein.

4. Baking

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You can choose to bake salmon fillets with little oil or butter to ensure that it is a healthy option.

This method would work for thick fillets or steak cuts or whole salmons.

The best idea, especially if baking salmon fillets, would be to wrap them in foil along with herbs and seasonings and then be allowed to bake.

A 100 gram baked salmon fillet will have 139 calories, 4.3 grams of fat and 23.45 grams of protein.

So How Many Calories in a Salmon? Answer: It Depends…

The salmon fillet, as a standalone item, comes with a low-calorie count.

However, the calorie count will depend upon the cooking method and ingredients used.

Salmon is one of the healthiest seafood items you can use in your daily diet without it adding to your waistline, provided you cook it right.