How many calories are in 200g of cooked salmon?

December 7, 2025 •

3 min read

According to nutrition data, the calorie count in 200g of cooked salmon can range significantly, typically from 360 to over 400 calories, depending on whether the fish is wild or farmed and how it is prepared. This versatility makes it a healthy dietary staple, but knowing the specifics of how many calories are in 200g of cooked salmon is essential for those monitoring their intake.

Quick Summary

The calorie content of 200g of cooked salmon varies depending on wild vs. farmed origins and preparation method. Farmed salmon is generally higher in calories due to a higher fat content, whereas cooking methods like frying can increase calories significantly.

Key Points

Variable Calorie Count: The number of calories in 200g of cooked salmon depends on the type (wild vs. farmed) and the cooking method.
Wild vs. Farmed Differences: Wild salmon is leaner with fewer calories (~364 kcal for 200g), while farmed salmon is fattier with more calories (~412 kcal for 200g).
Cooking Method Impact: Dry-heat methods like baking or grilling add minimal calories, whereas pan-frying with oil significantly increases the total count.
Rich in Omega-3s: Both wild and farmed salmon are excellent sources of omega-3 fatty acids, which benefit heart and brain health.
High-Protein Content: A 200g serving provides a substantial amount of protein, supporting muscle health and satiety.
Health Benefits: Regular salmon consumption is linked to better heart health, brain function, and overall well-being.

The question of how many calories are in 200g of cooked salmon does not have a single answer, as the nutritional profile is influenced by several factors. The two most prominent variables are the origin of the salmon (wild-caught vs. farmed) and the cooking method used. Understanding these differences allows for more precise dietary planning.

Calorie Breakdown by Salmon Type

Wild-caught salmon tends to be leaner than its farmed counterpart, which directly impacts its caloric density. Farmed salmon is raised on a higher-fat diet, resulting in a higher fat and calorie count per serving.

A 200g serving of cooked wild Atlantic salmon contains approximately 364 calories. This makes it a great source of lean protein and essential nutrients for those focused on a low-calorie diet.
A 200g serving of cooked farmed Atlantic salmon contains around 412 calories. While higher in calories, it also typically has a higher concentration of beneficial omega-3 fatty acids because of its enriched feed.

This difference highlights the importance of checking labels or sourcing information if you are closely tracking your intake. Both options are healthy, but they cater to slightly different nutritional needs.

Impact of Cooking Method on Calories

The way salmon is prepared can dramatically alter the final calorie count, primarily by adding fats and oils. Dry-heat cooking methods like baking or grilling, when done without excessive oil, are the lowest-calorie options. Methods involving added fat, such as pan-frying, will naturally result in a higher calorie meal.

Comparison Table: Calories by Cooking Method (200g Farmed Salmon)


Cooking Method	Estimated Calories in 200g	Key Impact on Nutrition
Poaching	~360-380	Uses water, no added fats; lowest calorie option.
Baking/Grilling	~400-420	Minimal added oil; a healthy and flavorful choice.
Air-Frying	~410-430	Circulating hot air uses little to no oil for a crisp texture.
Pan-Frying	~450-500+	Absorbs additional calories from cooking oil or butter.
Deep-Frying	~500+	Submerged in oil, significantly increases fat and calories.

Healthier Cooking Methods for Salmon

To keep your meal light and focus on the fish's natural flavor, consider these preparation techniques:

Baking: Wrap a salmon fillet in foil with a slice of lemon and fresh herbs. The foil steams the fish, keeping it moist without needing much oil.
Grilling: A hot grill can give salmon a delicious smoky flavor. A light brush of olive oil will prevent sticking without piling on extra calories.
Poaching: Cooking salmon in a simmering liquid like broth or water is one of the most calorie-efficient methods, as it adds no extra fat.

The Role of Omega-3 Fatty Acids

Beyond calories, salmon is renowned for its high concentration of omega-3 fatty acids, particularly EPA and DHA, which are vital for heart and brain health. While farmed salmon may contain more overall fat, modern feeds can be fortified to boost omega-3 levels, sometimes even surpassing wild salmon's content.

Supports Heart Health: Omega-3s can reduce inflammation and help lower triglyceride levels.
Boosts Brain Function: DHA is particularly important for brain development and maintenance, potentially guarding against cognitive decline.

Choosing wild or farmed salmon is a personal preference based on a balance of caloric intake, omega-3 content, and budget. For instance, canned salmon is a budget-friendly option that also offers excellent nutritional value and is often higher in calcium due to edible bones.

Macronutrient Breakdown

For a 200g serving of cooked salmon, the macronutrient profile is typically carb-free, with a high protein content and varying fat content. For example, a 200g portion of wild Atlantic salmon cooked with dry heat provides a substantial 51g of protein and 16g of fat. This makes salmon an excellent food for muscle building and satiety.

Conclusion

In summary, the number of calories in 200g of cooked salmon is not a fixed number but a range influenced by its origin and preparation. Wild salmon offers fewer calories, while farmed salmon contains more fat and, consequently, more calories. The cooking method, especially the use of added oils, also significantly affects the total. By opting for healthier cooking methods like baking or poaching and being mindful of the fish's origin, you can easily control the calorie count. Regardless of the type, salmon remains a powerhouse of protein and omega-3s, making it a valuable addition to any diet. For further information on the composition of various foods, consult reliable sources like the U.S. Department of Agriculture's FoodData Central.

Frequently Asked Questions

A 100g serving of cooked salmon typically contains between 180 and 210 calories, depending on whether it's wild or farmed. For example, 100g of cooked wild Atlantic salmon has about 182 calories, while farmed can be closer to 206 calories. The cooking method can also alter this figure.

Yes, the cooking method significantly affects the final calorie count. Methods like poaching or steaming add no extra calories. In contrast, frying in oil or butter increases the calorie content, as the fish absorbs some of the fat.

Wild salmon is leaner and generally lower in calories, but farmed salmon can sometimes be higher in omega-3 fatty acids due to fortified feed. Both are healthy options, and the best choice depends on your specific nutritional goals.

Raw and cooked salmon have only minor calorie differences per ounce when cooked without added fat. The change comes from moisture loss during cooking, which concentrates the nutrients and calories. Adding oil or butter is what causes a more significant increase in calories.

Smoked salmon is generally comparable in calories to fresh cooked salmon but is much higher in sodium due to the curing process. People watching their sodium intake should be mindful of this difference.

A 200g (approximately 7 ounces) serving of salmon is considered a larger-than-average portion. The American Heart Association recommends two 3.5-ounce servings of fatty fish per week. A 200g serving would be roughly double a standard serving size.

To reduce calories, choose leaner wild salmon over farmed, and opt for low-fat cooking methods. Poaching, steaming, or baking with minimal added oil will yield the lowest calorie results.