How many calories are in 400 grams of Atlantic salmon?

December 18, 2025 •

4 min read

The caloric content of a 400-gram Atlantic salmon fillet can differ significantly depending on whether it is wild-caught or farmed, with farmed varieties often containing higher fat content and, therefore, more calories. Understanding this difference is key to knowing how many calories are in 400 grams of Atlantic salmon for accurate diet planning.

Quick Summary

The calorie count for 400 grams of Atlantic salmon varies substantially by whether it's wild-caught or farmed, and it is also influenced by preparation methods and added ingredients.

Key Points

Wild vs. Farmed Calories: A 400g portion of wild Atlantic salmon contains roughly 568 calories, while a farmed portion can be significantly higher at around 832 calories.
Diet and Environment Impact Fat Content: The higher calorie count in farmed salmon is primarily due to its richer, high-fat diet and less active lifestyle, compared to wild salmon's lean, active existence.
Cooking Method Affects Total Calories: While the fish's base calories differ, adding ingredients like oils and butter during cooking can dramatically increase the final calorie count. Using methods like baking or steaming can help control this.
Beyond Calories, Packed with Nutrients: Both wild and farmed Atlantic salmon are excellent sources of high-quality protein, heart-healthy omega-3 fatty acids, B vitamins, selenium, and potassium.
Consider Your Dietary Goals: Choose wild salmon for a leaner, lower-calorie option with a more natural flavor. Opt for farmed if you prefer a milder taste and higher total fat content, while being mindful of potential additives.
Health Benefits are Abundant: Regular consumption of salmon supports heart and brain health, reduces inflammation, and provides essential nutrients for overall wellness.

Caloric Breakdown: Farmed vs. Wild Atlantic Salmon

When calculating how many calories are in 400 grams of Atlantic salmon, the most important factor is its origin. Farmed Atlantic salmon has a different diet and activity level than its wild-caught counterpart, which directly impacts its fat content and overall calories. A 100-gram portion of raw farmed Atlantic salmon contains approximately 208 calories, while a wild, raw portion contains closer to 142 calories.

Based on these figures, a 400-gram portion reveals a notable distinction:

400g of Farmed Atlantic Salmon (raw): 4 x 208 calories = 832 calories
400g of Wild Atlantic Salmon (raw): 4 x 142 calories = 568 calories

This is a substantial difference of over 250 calories for the same-sized serving. The higher fat content in farmed salmon contributes to its milder flavor and richer texture, while the leaner wild salmon offers a bolder, more intense flavor profile.

Why Do Calories Differ?

The contrast in calories between wild and farmed salmon stems from their respective diets and environments. Farmed salmon are raised in controlled enclosures and are typically fed a high-fat, high-protein diet designed for rapid growth. Wild salmon, on the other hand, consume a natural marine diet of smaller fish and crustaceans, and their active migratory lifestyle results in leaner muscle mass.

How Cooking Methods Influence the Calorie Count

The final calorie count for your 400g salmon fillet can also be affected by how it is prepared. While the fish itself contains a set number of calories based on its origin, adding oils, butter, or sauces can significantly increase the total.

Tips for controlling calories during cooking:

Baking or Grilling: Cooking salmon with little to no oil is an excellent way to maintain a lower calorie count. A squeeze of lemon and a sprinkle of herbs can add flavor without the extra fat.
Pan-Searing: Be mindful of the type and amount of oil used. A tablespoon of olive oil can add around 120 calories to your dish, so measuring is essential.
Steaming or Poaching: These methods add no extra fat and are ideal for preserving the salmon's natural flavor and keeping the calorie count low.

Interestingly, the cooking process itself can slightly alter the weight and nutritional density of the fish. As moisture is lost during cooking, the protein and fat become more concentrated, meaning a 400g cooked portion will have a higher caloric density than a 400g raw portion, even if no extra fat was added.

Nutritional Benefits Beyond Calories

While calories are a key metric for diet management, Atlantic salmon offers a wealth of nutrients that contribute to overall health. Both farmed and wild varieties are packed with beneficial components, including:

High-Quality Protein: Essential for muscle repair, immune function, and appetite regulation. A 100g serving contains over 20g of protein.
Omega-3 Fatty Acids: Both EPA and DHA support heart and brain health, reduce inflammation, and help lower triglycerides. While farmed salmon may have higher total fat, wild salmon often has a more favorable omega-3 to omega-6 ratio.
B Vitamins: Salmon is an excellent source of B vitamins, including B12, B6, and niacin, which are crucial for energy production and neurological function.
Potassium and Selenium: Important minerals for managing blood pressure and supporting thyroid health.
Astaxanthin: This powerful antioxidant gives salmon its characteristic color and may offer protective properties for the heart and brain.

Wild vs. Farmed Atlantic Salmon Comparison


Feature	Wild-Caught Atlantic Salmon	Farmed Atlantic Salmon
Calories (per 100g raw)	~142 calories	~208 calories
Fat Content	Leaner, lower overall fat	Higher overall fat
Omega-3s	Often more favorable ratio of Omega-3 to Omega-6	Higher total Omega-3s due to fat content, but with higher Omega-6s
Protein	Higher protein content per calorie	Slightly lower protein content per calorie
Flavor & Texture	Firmer texture, more robust, bolder flavor	Buttery texture, milder flavor
Sourcing	Seasonal availability, more expensive	Available year-round, more affordable

Conclusion: Choosing Your Salmon

Ultimately, the number of calories in 400 grams of Atlantic salmon depends on its sourcing and preparation. A wild-caught fillet will provide fewer calories than a farmed one, largely due to differences in fat content. However, both varieties remain a nutrient-dense choice, rich in protein, omega-3s, and essential vitamins and minerals. For those closely managing their intake, opting for wild salmon and low-fat cooking methods is the best way to keep calories in check. Regardless of your choice, including salmon in your diet offers significant health benefits, making it a valuable addition to a balanced eating plan.

For more detailed information on nutrient levels, you can consult authoritative health databases like those provided by the Washington State Department of Health.

Frequently Asked Questions

The calorie count for 400g of cooked Atlantic salmon depends on whether it's wild or farmed and how it's prepared. Using dry heat, 400g of cooked farmed salmon has about 824 calories (206 cal/100g), while cooked wild salmon has about 728 calories (182 cal/100g). Adding fats like oil will increase these numbers.

Yes, wild Atlantic salmon is generally leaner and contains fewer calories than farmed Atlantic salmon. For instance, 100 grams of raw wild salmon has about 142 calories, whereas 100 grams of raw farmed salmon has approximately 208 calories.

Cooking methods affect the total calorie count, especially when you add oils, butter, or sauces. High-fat cooking methods like pan-frying can add hundreds of calories, whereas steaming, poaching, or baking with minimal fat will preserve a lower calorie count.

Farmed salmon have a higher fat content primarily due to their controlled, high-fat diet designed for growth and their restricted environment compared to the active migratory lifestyle of wild salmon.

While both are excellent sources, farmed salmon often has a higher total amount of omega-3s due to its higher overall fat content. However, wild salmon is noted for its more favorable ratio of omega-3 to omega-6 fatty acids.

A 400g portion is a large serving. For reference, a standard serving of fish is typically around 100g or 3.5 ounces. 400g would be considered a very generous portion or a quantity for multiple servings.

400 grams of Atlantic salmon is a powerhouse of nutrients. It provides a high amount of quality protein, a significant dose of heart-healthy omega-3 fatty acids (EPA and DHA), and is an excellent source of several B vitamins (especially B12), selenium, and potassium.