How many calories are in 100g of baked salmon?

December 11, 2025 •

4 min read

A 100g portion of baked wild salmon has approximately 171 to 182 calories, while farmed salmon in the same weight can contain around 183 to 206 calories. This difference primarily stems from the higher fat content in farmed fish due to their diet and less active lifestyle.

Quick Summary

The calorie count for 100g of baked salmon varies significantly depending on whether it is wild or farmed, with wild-caught being leaner. Preparation methods, including added fats like oil, also impact the final caloric value.

Key Points

Calorie Range: A 100g portion of baked salmon typically falls between 170 and 210 calories, depending on the type of fish and preparation.
Wild vs. Farmed: Wild-caught salmon is leaner and lower in calories per 100g compared to fattier farmed salmon.
Protein Source: Baked salmon provides a high amount of quality protein (20-25g per 100g), which promotes satiety and muscle health.
Cooking Method: Adding oils, glazes, or marinades will increase the calorie count, so opt for simple seasonings like herbs and lemon for a lower-calorie meal.
Rich in Omega-3s: Salmon is a potent source of omega-3 fatty acids, which are beneficial for heart and brain health.
Healthful Fats: While farmed salmon has higher overall fat, both types contain beneficial polyunsaturated fats.

The Calorie Count: Baked Salmon by Origin

Determining the precise caloric content of baked salmon can be complex, as several variables come into play. The most significant factor is the fish's origin—whether it is wild-caught or farmed. Due to their more natural, active lifestyle and diet, wild salmon are typically leaner and contain fewer calories per serving than their farmed counterparts. Farmed salmon are fed a controlled, higher-fat diet to increase size, resulting in a fattier fish with a higher caloric value.

Wild-Caught vs. Farmed Salmon

The difference in calories between wild and farmed salmon is not just a minor fluctuation; it's a consistent trend observed by nutrition experts. For a 100g serving of baked salmon, you can expect wild varieties to have a lower calorie density compared to farmed ones. For example, wild Atlantic salmon might hover around 182 calories per 100g, whereas a farmed Atlantic salmon portion could be closer to 200 calories. This caloric difference is also linked to other nutritional disparities, such as wild salmon generally having a higher omega-3 to omega-6 fatty acid ratio, which is considered more beneficial for heart health.

Macronutrient Profile in 100g of Baked Salmon

Beyond just calories, understanding the macronutrient breakdown of baked salmon can provide valuable insight into its health benefits. Salmon is an exceptional source of protein and healthy fats, with virtually no carbohydrates.

Protein: A 100g serving of baked salmon typically provides 20-25 grams of high-quality protein. This protein is essential for muscle repair, tissue building, and promoting a feeling of fullness, which can aid in weight management.
Fats: The fat content can vary, but generally ranges from 8 to 12 grams per 100g depending on the type of salmon. These fats are mostly healthy polyunsaturated fats, including the heart-healthy omega-3s (EPA and DHA).
Carbohydrates: Baked salmon contains zero carbohydrates, making it an excellent option for those following low-carb or ketogenic diets.

The Impact of Cooking Method and Ingredients

The way you prepare baked salmon can significantly influence its final calorie count. While baking is one of the healthier cooking methods, adding certain ingredients can drastically increase the caloric density. For example, baking a fillet with a tablespoon of olive oil can add over 100 calories. Using high-calorie glazes, marinades, or creamy sauces will also raise the total. For a lower-calorie option, using minimal oil, lemon, and fresh herbs is best.

Comparison Table: Wild vs. Farmed Baked Salmon (100g)


Nutrient	Wild Salmon (approx. per 100g)	Farmed Salmon (approx. per 100g)
Calories	182 kcal	183-206 kcal
Protein	25g	20-22g
Fat	8g	11-12g
Omega-3s	High ratio	High, but lower ratio
Potassium	Higher amounts	Lower amounts

The Health Benefits Beyond Calories

Choosing baked salmon is a nutritious decision, regardless of whether you are closely tracking calories. The health benefits are numerous and well-documented.

Heart and Brain Health

Salmon is a prime source of omega-3 fatty acids, specifically EPA and DHA, which are crucial for maintaining cardiovascular health. Regular consumption of these healthy fats can reduce inflammation, lower blood pressure, and decrease the risk of heart disease and stroke. Omega-3s also play a vital role in supporting brain function and cognitive health throughout life.

Weight Management and Satiety

Thanks to its high protein content, eating baked salmon can help you feel full and satisfied for longer, which can be beneficial for managing weight. The temporary metabolic boost experienced after consuming protein-rich meals also contributes to calorie expenditure. When paired with low-calorie vegetables, baked salmon makes for a filling and balanced meal.

Tips for Calorie-Conscious Baking

To maximize the nutritional benefits and keep calories in check, follow these tips:

Use Minimal Oil: A light brush of olive oil is sufficient. Avoid soaking the fillet in oil.
Opt for Herbs and Spices: Flavor with fresh herbs like dill, thyme, or parsley, along with lemon juice, garlic powder, and paprika.
Choose the Right Fillet: Wild-caught salmon is the leaner option. However, if choosing farmed, consider removing the skin to reduce overall fat and calorie intake.
Pair with Vegetables: Serve baked salmon with steamed or roasted vegetables for a complete, low-calorie meal.
Meal Prep Smartly: For meal prepping, bake the salmon plain and add sauces or dressings later to control calories more accurately.

Conclusion: Making an Informed Choice

When assessing how many calories are in 100g of baked salmon, it's clear that the answer isn't a single number. It's a range influenced by the fish's origin and preparation. Whether you choose wild or farmed, and whether you cook it with minimal seasoning or a rich glaze, baked salmon remains a nutritious and satisfying food choice. The key is to be mindful of your ingredients to manage the final calorie count effectively while still enjoying its robust flavor and significant health benefits. For further information on the health benefits of seafood, consider visiting a reputable source like WebMD.

Frequently Asked Questions

Wild-caught baked salmon is leaner and generally lower in calories, with around 171-182 calories per 100g. Farmed baked salmon has a higher fat content and typically contains 183-206 calories per 100g.

Yes, adding oil significantly increases calories. For example, a tablespoon of olive oil can add over 100 calories. Using minimal oil or opting for lemon juice and herbs can help keep the calorie count low.

Salmon skin contains a concentrated amount of healthy fats, including omega-3s, and therefore adds to the calorie count. Leaving it on or removing it is a personal choice, but consuming the skin will result in a higher calorie intake.

To bake salmon with fewer calories, use minimal or no oil, season with herbs, spices, and lemon, and pair it with low-calorie sides like steamed vegetables.

Yes. Even with a higher calorie count, baked salmon is still a highly nutritious food, rich in protein, omega-3s, and essential vitamins and minerals. The added calories often come from healthy fats rather than saturated or refined sugars.

In addition to a healthy calorie profile, 100g of baked salmon is packed with high-quality protein (around 20-25g), healthy fats (including omega-3s), vitamin B12, vitamin D, selenium, and potassium.

Baking salmon is a gentle cooking method that helps retain nutrients. Baking in foil or for a shorter period can help preserve moisture. Overcooking, however, can dry out the fish.