How Many Calories Are in 600g of Raw Salmon?

December 18, 2025 •

3 min read

600 grams of raw salmon, specifically wild Atlantic salmon, contains approximately 852 calories, though this can vary by species and origin. This article provides a comprehensive look at how many calories are in 600g of raw salmon, comparing wild versus farmed varieties to help with your nutritional planning.

Quick Summary

The calorie count for 600g of raw salmon varies, primarily due to the fat content differences between wild-caught and farmed versions. Wild salmon generally contains fewer calories, while farmed salmon, with its higher fat content, is more calorically dense.

Key Points

Calorie Variation: The number of calories in 600g of raw salmon depends heavily on whether it is wild-caught or farmed.
Wild Salmon is Leaner: Wild-caught salmon is leaner with less fat, leading to a lower overall calorie count per 600g portion.
Farmed Salmon is Fattier: Farmed salmon has a higher fat content due to its diet and lifestyle, making it more calorically dense.
Packed with Protein and Omega-3s: Both wild and farmed salmon are excellent sources of protein and beneficial omega-3 fatty acids.
Preparation Matters: Cooking methods that add extra oil or fat, like frying, will significantly increase the total calorie count compared to steaming or baking.
Accurate Tracking is Key: For precise calorie tracking, it's best to confirm the salmon type and cooking method, consulting nutritional databases for specifics.

Calculating Calories in 600g of Raw Salmon

The total number of calories in a 600g portion of raw salmon is not a single, fixed figure. It depends heavily on the specific type of salmon, namely whether it is wild-caught or farmed. These two primary categories have distinct nutritional profiles that result in different calorie counts. To get an accurate number, it's essential to understand the average caloric content per 100g and then multiply that figure by six.

Wild vs. Farmed Salmon: The Calorie Breakdown

Wild-caught salmon, which actively hunts for its food, tends to be leaner and has a lower fat content than its farmed counterpart. Farmed salmon is raised in a controlled environment and fed a specialized, high-fat diet to increase size and speed up growth, resulting in a higher calorie count. For example, 600g of raw, wild Atlantic salmon is often cited at around 852 calories, whereas the same amount of farmed Atlantic salmon could be considerably higher. This difference is crucial for individuals monitoring their caloric intake.

Macronutrient Composition of Salmon

Regardless of its origin, salmon is a rich source of protein and healthy fats, with virtually no carbohydrates. In a 600g serving, you would consume a substantial amount of high-quality protein, which is essential for muscle repair and satiety. The fat content, though higher in farmed varieties, consists predominantly of beneficial omega-3 fatty acids (EPA and DHA), which are vital for brain health and reducing inflammation.

The Impact of Cooking on Calories

It is also important to note that the preparation method can significantly alter the final caloric value of your salmon. While the raw calorie count provides a baseline, cooking can either increase or maintain it, depending on the technique used.

Common Cooking Methods and Their Caloric Impact:

Steaming or Poaching: These methods add no extra fat or oil, making them the lowest-calorie option for preparing salmon.
Baking or Grilling: Using minimal oil or a light marinade will keep the calorie increase negligible. Cooking with the skin on and then removing it can help retain moisture without adding significant calories.
Frying: Pan-frying salmon in oil can dramatically increase the calorie count, adding hundreds of extra calories depending on the amount of oil used.
Smoking: While smoked salmon has a relatively low calorie count per serving, it is often much higher in sodium, a consideration for those watching salt intake.

Wild vs. Farmed Raw Salmon: A Calorie Comparison Table

This table illustrates the average calorie and macronutrient differences in a 600g portion of raw wild and farmed Atlantic salmon, based on typical per-100g values.


Nutrient (600g Raw)	Wild Atlantic Salmon	Farmed Atlantic Salmon
Calories (approx.)	816–852 kcal	1218–1248 kcal
Protein (approx.)	120–150g	120–132g
Fat (approx.)	30–48g	78–90g
Omega-3 Fatty Acids (approx.)	Higher concentration	Varies, but generally lower per gram of fat

How to Use This Information for Your Diet

Understanding the calorie count of raw salmon allows for more precise meal planning, especially if you are managing your weight. For a lower-calorie meal, opting for wild salmon prepared with a low-fat cooking method is the best choice. For individuals seeking a higher healthy fat intake, farmed salmon can be a nutritious option, provided it fits within their overall dietary goals. Always remember to check product labels, as nutritional information can vary slightly between suppliers.

Conclusion

Ultimately, a 600g portion of raw salmon contains a significant number of calories, but it provides a wealth of nutritional benefits, including high-quality protein and omega-3 fatty acids. The primary factor determining the exact calorie count is whether the salmon is wild-caught or farmed, with farmed varieties having a higher fat and calorie content. By understanding these differences and choosing healthy preparation methods, you can easily incorporate this nutrient-dense fish into a balanced diet to meet your health and fitness goals. For detailed nutritional data on various food types, including different kinds of salmon, consult reliable sources such as the USDA FoodData Central.

Frequently Asked Questions

Yes, cooking can change the calorie count. Dry-heat cooking methods like baking or grilling add minimal calories, whereas frying in oil can add a significant amount of extra fat and calories.

While wild salmon is often leaner and has fewer calories and less saturated fat, farmed salmon can sometimes have higher omega-3 levels, though these levels can vary. Both are nutritious, but wild salmon is generally considered the leaner option.

Salmon's calories come almost entirely from its protein and fat content, as it contains virtually no carbohydrates. Both protein and fat provide energy, but fat is more calorie-dense, contributing more per gram.

Look at the label. Wild-caught salmon is typically labeled as such. If it is labeled as 'Atlantic salmon', it is most likely farmed, as wild Atlantic salmon is endangered and not commercially available.

Calories vary by species. For example, raw Pink salmon is leaner than raw Chinook (King) salmon, leading to different calorie counts per 100g, and thus per 600g portion.

Yes, as part of a balanced, calorie-controlled diet, salmon's high protein and healthy fats promote satiety, helping you feel full and potentially reducing overall calorie intake.

Yes, water content affects the nutrient density. Raw salmon is approximately 62-64% water, and the moisture loss during cooking can make the final cooked portion more calorically dense by weight compared to the raw version.