How Many Calories Are in 100g of Grilled Salmon?

November 25, 2025 •

4 min read

According to nutrition data, a 100g serving of plain grilled Atlantic salmon contains approximately 171 calories. This nutrient-dense fish is celebrated for its high-quality protein and beneficial omega-3 fatty acids, making it a fantastic addition to almost any healthy diet. Learning how many calories are in 100g of grilled salmon is key to informed eating.

Quick Summary

This article explores the caloric content of 100g of grilled salmon, detailing how preparation methods, salmon type, and added ingredients can alter the final count. It also provides a comprehensive nutritional breakdown and compares salmon to other popular fish.

Key Points

Calorie Count: A 100g serving of plain grilled Atlantic salmon contains approximately 171 calories.
Wild vs. Farmed: Wild salmon is typically leaner and lower in calories (around 150-160 calories/100g) than fattier farm-raised salmon (up to 200+ calories/100g).
Preparation Matters: Added fats and sugary marinades significantly increase the calorie count. Grilling is a low-calorie cooking method.
Rich in Omega-3s: Despite a moderate calorie count, salmon is exceptionally rich in heart-healthy omega-3 fatty acids, which are vital for overall health.
Grilling Tips: For the best results, start with skin-on salmon on a preheated, oiled grill. Cook flesh-side down first before flipping to the skin side.
Full Nutritional Profile: Salmon also provides high-quality protein, B vitamins (especially B12), and minerals like selenium and potassium.
Compare to Other Fish: Compared to leaner fish like cod or tilapia, salmon has a higher calorie count but offers significantly more beneficial fats.

Calorie Breakdown for 100g of Grilled Salmon

When you ask "how many calories are in 100g of grilled salmon?", the answer can vary depending on several factors. However, for a standard, unseasoned piece of grilled Atlantic salmon, the number is around 171 calories. This makes it a protein-packed and satisfying choice for meals. The majority of these calories come from the healthy fats and protein naturally present in the fish.

Factors Influencing Calorie Count

Several variables can cause the caloric value to fluctuate:

Type of Salmon: Wild-caught salmon is typically leaner and has slightly fewer calories than farm-raised Atlantic salmon. A 100g serving of wild salmon might contain closer to 150-160 calories, whereas a farmed variety could be up to 200 calories or more due to a higher fat content.
Added Fats: Cooking oil significantly increases the calorie count. Grilling without added fats, or using just a light spray of oil, keeps the calorie count low. A tablespoon of olive oil, for example, adds about 120 calories to the meal.
Marinades and Sauces: Many marinades contain sugar, oil, and other high-calorie ingredients. While delicious, a glaze of maple syrup and soy sauce or a buttery sauce will add extra calories that must be accounted for.
Salt Content: While salt itself has no calories, some prepared products might contain more sodium. For the purpose of calorie tracking, the added salt is not a factor, but it's important for overall health to consider sodium intake, especially from high-sodium marinades.

A Deeper Look at Salmon's Nutritional Value

Beyond just calories, grilled salmon offers a wealth of essential nutrients. A 100g portion provides a healthy dose of high-quality protein and beneficial fats, especially omega-3 fatty acids like EPA and DHA. These are crucial for brain function, heart health, and reducing inflammation.

Nutrients in 100g Cooked Salmon (Approximate Values):

Protein: Around 22-25 grams, which is excellent for building and repairing muscle tissue.
Fat: Approximately 12-15 grams, with a significant portion being heart-healthy polyunsaturated fats.
Vitamins: A rich source of B vitamins, particularly B12, B6, and niacin, which support energy production.
Minerals: Contains vital minerals like selenium, potassium, and phosphorus.

Comparison Table: Grilled Salmon vs. Other Fish

To put the calorie count into perspective, here is a comparison of 100g servings of various cooked fish.


Fish Type (100g Cooked)	Approximate Calories	Protein (g)	Omega-3s (mg)
Grilled Salmon	171-200	22-25	1100-2300
Cod	100	22	200
Tilapia	128	26	100
Trout	168	23	900
Tuna (canned, water)	109	24	700
Mackerel	134	20	1600

From the comparison, it's clear that while salmon is not the lowest-calorie fish, its higher fat content contributes to a much more substantial dose of beneficial omega-3 fatty acids. This nutritional powerhouse offers a unique blend of heart-healthy benefits that leaner white fish cannot match.

Simple Tips for Grilling Healthy Salmon

For those watching their calorie intake, grilling is one of the best methods for preparing salmon. Unlike frying, it requires minimal added oil and can even cause some of the natural fat to render off.

To get perfectly grilled salmon every time:

Start with Quality: Use a thick fillet of skin-on salmon. The skin will protect the fish from direct heat and prevent it from falling apart.
Prep the Grill: Preheat your grill to medium-high heat (about 350-400°F). Clean the grates thoroughly with a grill brush and oil them to prevent sticking.
Season Simply: A simple seasoning of salt, pepper, and a squeeze of lemon juice is often all that's needed to enhance the salmon's natural flavor without adding calories.
Grill Method: Start with the flesh side down for a few minutes to get nice grill marks, then flip to cook the rest of the way on the skin side. Cook until the fish flakes easily. The internal temperature should be around 145°F, but many prefer a slightly lower temperature for maximum moisture.

Conclusion: Making Smart Choices with Grilled Salmon

Knowing how many calories are in 100g of grilled salmon is a valuable piece of information for managing your diet, but it's only part of the story. The true value of this delicious fish lies in its dense nutritional profile, which includes heart-healthy omega-3s, high-quality protein, and numerous vitamins and minerals. By choosing simple preparation methods like grilling with minimal added fats, you can maximize the health benefits while keeping the calorie count in check. Whether wild-caught or farmed, salmon remains an excellent choice for a healthy, satisfying, and flavorful meal.

Maintaining a Balanced Diet

For a well-rounded diet, incorporate grilled salmon alongside plenty of vegetables and whole grains. This combination provides a complete and balanced nutritional profile. Remember that total meal calories are what truly matter. Combining salmon with a high-fat sauce or a large portion of potatoes will significantly increase your overall calorie consumption. Always consider the entire plate for a full picture of your nutritional intake.

Frequently Asked Questions

Yes, wild-caught salmon generally has fewer calories than farm-raised salmon. Wild salmon is typically leaner and has less fat, resulting in a slightly lower calorie count per 100g serving.

Adding oil can significantly increase the calorie count. For example, a single tablespoon of olive oil adds around 120 calories. To keep the calories low, use a light spray of high-heat oil or none at all.

The calorie difference between baked and grilled salmon is minimal if both are prepared without excess added fats. Both methods cause some fat to render out, making them comparable and healthy options.

A 100g serving of cooked salmon is an excellent source of protein, providing approximately 22 to 25 grams. This high protein content helps with satiety and muscle repair.

No, plain grilled salmon is naturally carbohydrate-free. Its calories come exclusively from protein and fat. Be mindful of any sauces or marinades that may contain sugar.

To reduce calories, use wild-caught salmon, which is naturally leaner, and avoid adding extra fats like butter or sugary glazes during cooking. Season with herbs and lemon juice for a flavorful, low-calorie meal.

A cooked ounce of salmon has slightly more calories than a raw ounce, primarily because some water is cooked off, concentrating the nutrients. However, the difference is minor, and the largest calorie increases come from added cooking fats, not the cooking process itself.

Yes, grilled salmon can be great for weight loss. Its high protein content and healthy fats promote fullness, and it's a good source of lean protein. However, portion control is still important due to its calorie density.