How many calories are in 3 ounces of grilled salmon?

January 5, 2026 •

3 min read

According to the USDA, a 3-ounce serving of cooked salmon contains an average of 155 to 175 calories, depending on whether it is wild-caught or farmed. Knowing precisely how many calories are in 3 ounces of grilled salmon is crucial for anyone monitoring their intake or aiming for a protein-rich diet.

Quick Summary

A 3-ounce portion of grilled salmon offers approximately 155–175 calories, rich in protein, healthy fats like omega-3s, and essential vitamins and minerals. The calorie count varies slightly between wild-caught and farmed salmon.

Key Points

Calorie Count: A 3-ounce portion of grilled salmon typically contains between 155 and 175 calories, depending on whether it is wild-caught or farmed.
Wild vs. Farmed: Wild-caught salmon is leaner with slightly fewer calories, while farmed salmon has a higher fat content and more omega-3s, leading to a slightly higher calorie count.
Rich in Nutrients: Beyond calories, salmon is an excellent source of high-quality protein, heart-healthy omega-3 fatty acids, and essential vitamins and minerals like B12, selenium, and potassium.
Cooking Method Matters: Grilling is a healthy, low-calorie cooking method. To keep calorie counts low, use minimal oil and opt for simple seasonings like lemon and herbs.
Health Benefits: Regular consumption of salmon can benefit heart and brain health, aid in weight management by increasing satiety, and provide powerful anti-inflammatory effects.
Protein Source: A 3-ounce serving provides a significant amount of protein (19-23 grams), which is vital for muscle repair and overall body function.

Calorie Breakdown in 3 Ounces of Grilled Salmon

For a standard 3-ounce (85-gram) serving of grilled salmon, the calorie count typically falls between 155 and 175 calories. This slight variation is primarily influenced by the type of salmon (wild-caught vs. farmed) and any added ingredients during grilling. The bulk of these calories come from protein and heart-healthy fats, with zero carbohydrates or sugars, making it an excellent choice for low-carb and protein-focused diets.

Wild vs. Farmed Salmon: A Nutritional Comparison

The source of your salmon plays a role in its final nutritional value. Wild salmon generally has a lower fat content and, as a result, slightly fewer calories. Farmed salmon, which has a higher fat content due to its diet, contains more calories per serving but can offer a higher concentration of certain omega-3 fatty acids.

Nutritional Profile for 3 Ounces (85g) of Grilled Salmon


Nutrient	Wild-Caught Salmon	Farmed Atlantic Salmon
Calories	~155 kcal	~175 kcal
Protein	~22g	~19g
Total Fat	~7g	~11g
Saturated Fat	~1g	~2g
Omega-3s	High	Very High

Beyond Calories: The Health Benefits of Grilled Salmon

While tracking calories is important, focusing on the overall nutritional benefits of salmon is even more valuable. Grilled salmon is a powerhouse of essential nutrients that support overall health.

Rich in Omega-3 Fatty Acids: Salmon is one of the best dietary sources of the long-chain omega-3 fatty acids EPA and DHA, which are vital for reducing inflammation, supporting brain function, and maintaining heart health.
High-Quality Protein: A 3-ounce serving provides a substantial amount of high-quality protein, which is essential for building and repairing tissues, maintaining muscle mass, and increasing satiety.
Packed with B Vitamins: Salmon contains a comprehensive profile of B vitamins, including B12, B6, and niacin. These vitamins play a crucial role in converting food into energy, repairing DNA, and protecting nerve health.
Excellent Source of Minerals: This oily fish also supplies important minerals like potassium, selenium, and phosphorus, which contribute to managing blood pressure, thyroid function, and bone health, respectively.
Antioxidant Content: The characteristic pink color of salmon comes from astaxanthin, a powerful antioxidant that helps protect cells from damage and may benefit skin and heart health.

Cooking Methods to Minimize Calorie Count

The way salmon is prepared can significantly impact its total calorie count. For those looking to keep their meal as lean as possible, grilling with minimal oil is an excellent choice. Other low-calorie cooking methods include:

Baking: Baking salmon in a foil packet with a squeeze of lemon juice and fresh herbs seals in moisture and flavor without needing much added oil.
Poaching: Gently simmering salmon in water or broth is an incredibly light and healthy way to cook it, retaining moisture and flavor with no added fats.
Steaming: Steaming salmon in a basket with herbs is another gentle cooking method that ensures a moist result and preserves nutrients.

Avoiding heavy, oil-based sauces or high-calorie marinades is key. Instead, opt for simple seasonings like lemon, dill, garlic, and black pepper. Pair your grilled salmon with a large serving of steamed vegetables or a fresh salad to create a balanced, nutrient-dense meal.

Making Salmon Part of Your Healthy Diet

Incorporating salmon into your diet multiple times per week is a recommendation from many health experts, including the American Heart Association. Its rich nutritional profile and health benefits make it a superior choice for supporting long-term wellness. Whether you are aiming for weight management, improved heart health, or simply a more nutritious diet, grilled salmon is a delicious and versatile option.

Conclusion

In summary, a 3-ounce serving of grilled salmon provides around 155 to 175 calories, with wild-caught being on the lower end. These calories are accompanied by a high dose of protein, essential omega-3 fatty acids, and a rich array of vitamins and minerals. By choosing light cooking methods and serving with healthy sides, you can maximize the health benefits of this powerhouse seafood without adding unnecessary calories.

Frequently Asked Questions

Yes, the type of salmon affects the calorie count. Wild-caught salmon is leaner and has fewer calories than farmed salmon, which has a higher fat content.

The calories in salmon come primarily from its protein and healthy fat content. It contains no carbohydrates or sugar, making it a low-carb, high-protein food.

To reduce calories, use minimal oil for grilling, choose wild-caught salmon, and pair it with low-calorie sides like steamed vegetables or a fresh salad instead of heavy sauces or calorie-dense sides.

Yes, grilled salmon is excellent for weight loss. Its high protein content helps increase feelings of fullness, and the omega-3 fatty acids can boost metabolism and help decrease belly fat.

Besides calories, a 3-ounce serving of grilled salmon is packed with nutrients including omega-3s, protein, B vitamins (B12, B6), potassium, selenium, and astaxanthin.

While grilling is a healthy method, using excessive oil can increase the calorie count. Other low-calorie methods like poaching or steaming are also great for retaining nutrients.

A 3-ounce serving of salmon contains a comparable amount of protein to the same size serving of chicken, with both offering around 20 grams. However, salmon provides more heart-healthy omega-3 fats.