How many calories are in 180 grams of salmon fillet?

December 8, 2025 •

4 min read

According to nutritional data, a 180-gram portion of raw, wild Atlantic salmon contains approximately 256 calories. However, the specific calorie count for a 180-gram salmon fillet can vary depending on several factors, including the species of salmon, whether it is farmed or wild, and the method of preparation.

Quick Summary

A 180g salmon fillet's calorie content varies by species and preparation method. Farmed salmon is generally higher in fat and calories than wild-caught varieties. Cooking techniques also influence the final count.

Key Points

Variable Caloric Content: A 180g salmon fillet can range from approximately 250 to 360 calories, depending on the species and preparation.
Wild vs. Farmed Differences: Wild-caught salmon is leaner and contains fewer calories and less fat than farmed salmon due to its more active lifestyle and natural diet.
Cooking Method Influence: Cooking techniques like pan-searing with oil can significantly increase the calorie count, while steaming or baking adds minimal extra calories.
Nutrient-Dense Food: Salmon is a nutritional powerhouse, providing excellent sources of protein, omega-3 fatty acids, vitamin D, B12, and selenium.
Healthy Fat and Protein Source: The majority of calories in a salmon fillet come from beneficial fats and protein, with negligible carbohydrates.
Consider the Species: Specific types, like Sockeye, have different fat and protein ratios than Atlantic salmon, even at the same caloric level.
Mindful Cooking: To best control your calorie intake, opt for low-fat cooking methods like steaming, poaching, or grilling with minimal oil.

Determining the Calorie Count of Your Salmon Fillet

While a definitive single number for the calorie count of a 180-gram (approx. 6.3 oz) salmon fillet is elusive, a reliable range can be established by considering the variables involved. The two most influential factors are the type of salmon and how it is cooked. Understanding these variables allows you to better estimate the energy content and overall nutritional profile of your meal.

Salmon Species and Farming Methods

Salmon are not all created equal, and their nutritional makeup varies significantly. Wild-caught salmon, which have a more active lifestyle and natural diet, tend to be leaner. Farmed salmon, in contrast, live in more controlled environments and have a higher fat content due to their diet and less strenuous activity, which results in a higher calorie count.

Wild Atlantic Salmon: Raw, a 180g fillet contains approximately 256 calories and 11g of fat.
Sockeye Salmon: Raw, a 180g fillet is also around 256 calories, but with slightly less fat at 10g and a higher protein percentage.
Farmed Salmon: With a higher fat content, farmed salmon will contain more calories. Some data shows 100g of cooked farmed salmon at 200 calories, suggesting a 180g portion could be up to 360 calories or more.
General Cooked Salmon: A generic cooked 180g salmon portion is listed with around 250-263 calories, but this is a broad average.

Comparison Table: 180g Salmon Fillet Calories

To highlight the differences, here is a comparison based on approximate values. All figures are for a 180g fillet.


Salmon Type (raw)	Approximate Calories	Approximate Total Fat	Notes
Wild Atlantic Salmon	256 kcal	11g	Leaner with a natural diet.
Sockeye Salmon	256 kcal	10g	Known for a richer color and medium fat content.
Farmed Atlantic Salmon	360 kcal	24g	Higher fat and caloric density.
Cooked (average)	250-263 kcal	Varies	Can increase significantly with added oils.

The Impact of Cooking Method

Cooking techniques can significantly alter the final calorie count of a 180g salmon fillet. While the fillet itself has a baseline calorie count, the added ingredients and method of cooking can change it dramatically.

Here is how different methods affect the total caloric intake:

Steaming or Poaching: These methods add virtually no extra calories, making them the lowest-calorie option.
Baking or Grilling: Using a minimal amount of cooking spray or a small drizzle of oil keeps the added calories low. Baking also allows the fish's natural fat to render, which can slightly reduce overall calories compared to pan-searing.
Pan-Searing: Cooking with extra-virgin olive oil or butter can add 50-100 calories or more to your fillet, depending on the quantity used.
Smoking (Hot or Cold): Depending on the process and added ingredients, smoked salmon can have a different caloric profile. Commercially smoked varieties can have more sodium but not necessarily more calories per gram unless sugar is added.

Beyond Calories: The Nutritional Profile

While calories are important for weight management, the overall nutritional value of salmon is what makes it a powerhouse of a food. Regardless of the species or preparation, salmon offers a wealth of health benefits. For example, a single 3.5-ounce serving of cooked salmon provides over 100% of your Daily Value for Vitamin B12.

Key Nutrients in Salmon:

High-Quality Protein: Essential for building and repairing tissues, and vital for a healthy metabolism.
Omega-3 Fatty Acids (EPA and DHA): These are particularly high in salmon and are known for their heart-healthy benefits, including lowering blood pressure and reducing inflammation.
Vitamin D: Salmon is one of the few natural food sources of this crucial vitamin, which is vital for bone health and calcium absorption.
Selenium: An important mineral for thyroid function and a strong immune system.
B Vitamins: A good source of B vitamins like B6 and Niacin, which are essential for energy production and brain function.

Wild vs. Farmed: Which is Right for You?

The choice between wild and farmed salmon depends on your priorities. Wild salmon is often preferred for its lower calorie and fat content, and it has a higher concentration of certain vitamins and minerals. Farmed salmon, while higher in fat and calories, is a more widely available and often more affordable source of healthy omega-3s. The decision should balance nutritional goals with access and budget. For a deeper dive into seafood nutrition, consider consulting a trusted resource like Seafood Health Facts.

Conclusion

To precisely answer how many calories are in 180 grams of salmon fillet, you must first clarify the type and preparation method. However, a general estimate for a plain, unseasoned fillet falls within the 250-360 calorie range, with wild salmon being on the lower end due to its leaner profile. Incorporating salmon into your diet is a smart choice for receiving a wide array of vital nutrients, especially protein and heart-healthy omega-3s. Ultimately, focusing on preparing it with minimal added fats ensures you maximize the health benefits while keeping the caloric intake in check.

Frequently Asked Questions

The calorie count for 180g of cooked salmon can vary, but a general average is between 250 and 263 calories, assuming no added oil. If oil is used for cooking, the total will be higher.

Wild-caught salmon is typically healthier in terms of calorie density, as it has a lower fat content and fewer calories than farmed salmon.

Yes, pan-searing can add significant calories, depending on the amount of oil or butter used. For a calorie-controlled meal, baking, steaming, or poaching is a better choice.

A 180g salmon fillet is packed with high-quality protein, heart-healthy omega-3 fatty acids, and essential vitamins such as B12 and D.

A standard serving size is often considered 3 to 4 ounces (about 85-113g). A 180g fillet represents a larger, more substantial portion, often served at restaurants.

Salmon is a fattier fish and therefore contains more calories per gram than leaner white fish like cod or tilapia, which have fewer calories but also lower omega-3 content.

Both wild Atlantic and sockeye salmon have a similar calorie count when raw, at around 256 calories for 180g. However, farmed Atlantic salmon is typically much higher in calories than wild sockeye.

Yes, the skin and the fatty layer directly beneath it contain a higher concentration of fat and, therefore, more calories. This is why wild salmon with skin can have a higher calorie count.