How Many Calories Are in a 300g Piece of Salmon?

December 18, 2025 •

3 min read

Salmon is a powerhouse of nutrition, celebrated for its high protein content and beneficial omega-3 fatty acids. The number of calories in a 300g piece of salmon can vary significantly based on whether it is wild-caught or farmed, and how it is cooked. Understanding these differences can help you better manage your nutritional intake.

Quick Summary

The calorie count for a 300g piece of salmon is influenced by its variety (wild-caught versus farmed) and preparation method. Farmed salmon tends to be higher in fat and calories, while wild salmon is leaner. Cooking techniques like baking, grilling, and steaming can add or reduce calories, affecting the final nutritional profile of the meal.

Key Points

Wild vs. Farmed Differences: Wild salmon is leaner with fewer calories (approx. 426 kcal raw) compared to fattier farmed salmon (approx. 600-700+ kcal raw) for a 300g piece.
Preparation Matters: Cooking method affects total calories; pan-frying adds fat, while steaming or poaching keeps calories at a minimum.
Wild is Leaner: The natural diet and active lifestyle of wild salmon result in a lower fat and caloric content.
Farmed can be Higher in Fat: Farmed salmon is intentionally fed to be fattier, leading to higher calories and fat, although Omega-3 levels can be comparable.
Nutrient-Dense Food: Beyond calories, salmon provides significant protein, omega-3s, and essential vitamins, beneficial for heart and brain health.
Portion Size is Key: For a 300g portion, the caloric difference between wild and farmed can be over 200 calories, impacting daily intake significantly.

Calorie Breakdown for a 300g Piece of Salmon

Determining the exact calorie count for salmon requires considering several factors, primarily the type and how it's prepared. A 300g portion is a substantial serving, so understanding the nuances of wild versus farmed fish is key for accurate nutritional tracking.

Wild-Caught Salmon

Wild salmon, such as wild Atlantic or Sockeye, typically has a leaner profile due to its natural diet and active lifestyle.

Raw Wild Atlantic Salmon (300g): Approximately 426 calories, with a macronutrient distribution of about 60g protein and 19g fat.
Cooked Wild Salmon (per 100g): Contains around 182 calories. A 300g cooked portion would be approximately 546 calories, assuming no added oils.
Wild Pink Salmon (300g raw): Contains roughly 381 calories, with a protein content of 62g and 13g of fat.

Farmed Salmon

Farmed salmon, like Atlantic salmon raised in aquaculture, has a higher fat content due to its diet and more sedentary lifestyle.

Cooked Farmed Salmon (per 100g): Contains about 206 calories. A 300g cooked portion would equate to approximately 618 calories, again without added cooking fats.
Waitrose Scottish Salmon Fillet (300g): According to Nutracheck, contains 245 calories per 100g, totaling 735 calories for a 300g portion, with 86.1g protein and 42.3g fat.

Comparison Table: Wild-Caught vs. Farmed Salmon (per 300g)


Nutritional Aspect	Wild-Caught Salmon (Approx.)	Farmed Salmon (Approx.)
Calories (raw)	381-426 kcal	600-700+ kcal
Protein	60-62g	66-75g+
Fat	13-19g	40-50g+
Omega-3s	High levels, more EPA/DHA	High levels, but also higher Omega-6s
Saturated Fat	Lower	Higher

How Preparation Affects Calories

The way you prepare your salmon can significantly alter its calorie count. A simple, fat-free cooking method will preserve the fish's natural nutritional value, while adding fats will increase the total calories.

Baking or Grilling: Using little to no oil for baking or grilling can keep calories low. Fatsecret estimates 300g of baked or grilled salmon has 513 calories, likely accounting for some fat loss and natural moisture evaporation.
Pan-Frying: This method typically requires added oil or butter. Frying a 300g fillet in 1 tablespoon of olive oil (approx. 120 calories) could add a significant caloric boost to your meal.
Poaching or Steaming: These are excellent low-calorie options as they require no added fats. This is the best method to get the most accurate calorie count based on the fish itself.

The Health Benefits Beyond Calories

Beyond just its caloric value, salmon offers a wealth of health benefits that make it an excellent dietary choice. These benefits are tied to its high content of omega-3 fatty acids, protein, and various vitamins and minerals.

Heart Health: Omega-3s help reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Brain Function: The DHA in omega-3s is critical for cognitive function, memory, and brain health throughout all life stages.
Muscle Maintenance: As a complete protein source, salmon helps build and repair muscle tissue, which is essential for maintaining a healthy metabolic rate.
Bone Health: Salmon is a good source of vitamin D and calcium, which are vital for strong bones.
Antioxidant Power: The distinctive pink hue of salmon comes from astaxanthin, a powerful antioxidant that helps protect against inflammation and other diseases.

Making the Best Choice for Your Diet

Ultimately, whether you choose wild or farmed salmon depends on your dietary priorities. Wild salmon is often lower in fat and overall calories, while farmed salmon contains a higher amount of fat, which can also mean a higher omega-3 content per gram. However, farmed salmon can also contain higher levels of other fats and potential contaminants, though FDA guidelines consider levels safe. For most people, incorporating either type of salmon into a balanced diet twice a week is recommended by experts. For those tracking macros closely, opting for wild-caught and using cooking methods without added oils will provide the most predictable calorie count.

Conclusion

In summary, the calorie content of a 300g piece of salmon can range from approximately 426 kcal for wild raw Atlantic salmon to over 600 kcal for fattier farmed varieties, especially when cooked with added fats. The primary determinant is the type of salmon (wild vs. farmed) and the cooking method. Regardless of the type you choose, salmon remains a highly nutritious food, rich in protein, omega-3 fatty acids, and essential vitamins, offering numerous health benefits beyond its caloric value. Making an informed choice based on your specific dietary needs allows you to fully enjoy this healthy, delicious fish.

Visit a comprehensive guide on omega-3 fatty acids for more information on the health benefits of salmon.

Frequently Asked Questions

Cooking salmon itself does not add calories, but the method used does. Pan-frying in oil or butter increases the total calorie count, while baking, grilling, steaming, or poaching with minimal or no added fat will not significantly change the fish's inherent calorie count.

Wild salmon is generally considered leaner and contains a different fat profile with potentially less contaminants due to its natural diet. However, both are excellent sources of protein and Omega-3s. The choice depends on individual priorities regarding fat content, environmental concerns, and contaminants.

For a 300g portion, a wild salmon can have around 60-62g of protein and 13-19g of fat. In contrast, a farmed variety may contain slightly more protein (66-75g+) and significantly more fat (40-50g+), leading to higher overall calories.

Yes, salmon is an excellent food for a keto diet. It has zero carbohydrates, is high in beneficial fats and protein, and provides a significant source of Omega-3 fatty acids, making it a staple for low-carb lifestyles.

Health experts generally recommend consuming at least two portions (around 8 ounces or 227g total) of oily fish, like salmon, per week to reap the cardiovascular and cognitive benefits of its Omega-3 fatty acids.

Yes, raw salmon is safe to eat if sourced from a reputable supplier and handled correctly, as found in sushi or sashimi. This preparation method maintains the salmon's original nutritional content without adding calories from cooking fats.

Omega-3s found in salmon, specifically EPA and DHA, have potent anti-inflammatory properties, benefit heart health by reducing blood pressure, and are crucial for brain function, memory, and combating age-related cognitive decline.