Calories in salmon

Atlantic, farmed, cooked with dry heat. 206 kcal (862 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Salmon is the standard reference food for long-chain omega-3 fats. A single 100 g cooked fillet portion supplies well over a week's worth of EPA and DHA at the intakes most guidelines suggest, plus an unusually large amount of vitamin D.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• Wild Atlantic salmon is leaner: about 182 kcal per 100 g cooked with roughly 8 g of fat, compared with 206 kcal and 12.4 g for farmed.
• 100 g of cooked farmed salmon supplies roughly 2.1 g of combined EPA and DHA.
• At about 13 µg per 100 g, salmon is one of very few foods that provides substantial vitamin D naturally rather than by fortification.
• Poaching, baking, and grilling change the calories very little. Pan-frying in oil adds whatever the fish absorbs.

Converting these figures

One 1 fillet, cooked of salmon is 317 kcal, which is 1,327 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 116 g of salmon to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.