How many calories are in a 5 ounce piece of salmon?

January 6, 2026 •

5 min read

A 5-ounce piece of farmed Atlantic salmon, when raw, contains approximately 295 calories, while a similar portion of wild-caught salmon has closer to 201 calories, illustrating a significant difference. This guide will break down exactly how many calories are in a 5 ounce piece of salmon, detailing the many factors that cause this wide variation.

Quick Summary

The calorie content of a 5-ounce salmon portion varies greatly depending on the species and whether it's wild-caught or farmed, typically ranging from 160 to over 300 calories.

Key Points

Significant Variance: A 5-ounce salmon portion can range from approximately 160 to over 300 calories, primarily depending on its species and whether it is wild or farmed.
Wild vs. Farmed: Wild-caught salmon is leaner and has fewer calories than farmed salmon of the same species, with farmed varieties often containing higher fat content.
Species Matters: Different species, such as sockeye or coho, have distinct fat and calorie profiles, contributing to the overall calorie range.
Cooking Method Impact: Preparation method is a crucial factor, as adding oils, butter, or high-calorie marinades can drastically increase the final calorie count.
Nutrient-Dense Protein: Beyond calories, salmon is a nutritional powerhouse, providing high-quality protein, essential omega-3 fatty acids, and key vitamins and minerals.
For a Leaner Option: For the lowest calorie option, choose a wild-caught variety like sockeye or coho and prepare it via steaming, poaching, or dry-heat baking with minimal fat.

The question of how many calories are in a 5 ounce piece of salmon is not as simple as it might seem. The final count is heavily influenced by several key factors, including the species, whether it was wild-caught or farmed, and the method used for preparation. Understanding these differences is crucial for anyone monitoring their nutritional intake, whether for weight management or overall health.

Factors Influencing Salmon Calories

Wild vs. Farmed Salmon

Perhaps the most significant factor affecting a salmon's caloric density is its environment. Farmed salmon are generally higher in calories and fat due to their controlled diet, which is designed to promote rapid growth. A 5-ounce piece of raw, farmed Atlantic salmon can contain around 295 calories. In contrast, wild salmon, which has a more active lifestyle and natural diet, is typically leaner. A 5-ounce portion of wild Atlantic salmon, for example, has approximately 201 calories. This is a difference of almost 100 calories for the same weight, highlighting the importance of checking the source of your fish.

Different Salmon Species

The species of salmon also plays a significant role in its fat and calorie content. Some species are naturally leaner than others, regardless of whether they are wild or farmed. For instance, wild sockeye salmon, known for its vibrant red-orange flesh, is leaner than Atlantic salmon. A 5-ounce, boneless, raw sockeye fillet contains about 201 calories. Wild coho salmon also falls on the leaner side, with a 5-ounce raw portion containing approximately 207 calories. This means even among wild-caught varieties, you can expect some variation in the final calorie tally.

Impact of Cooking Method

The way you prepare your salmon can dramatically change its caloric value. While cooking itself only causes a minor change, the ingredients you add are the primary culprits for calorie increases.

Steamed or Poached: Cooking with just water or broth adds very few, if any, additional calories, making these methods the lowest-calorie options.
Pan-fried: Frying salmon in oil or butter can significantly increase the calorie count. Just a single tablespoon of olive oil adds around 120 calories.
Broiled or Baked: This is often a middle-ground option. Baking or broiling with a minimal amount of oil or a calorie-free seasoning can keep the calorie count relatively low, but adding fatty marinades will increase it.
Smoking: While this method doesn't necessarily add a large number of calories, smoked salmon can be saltier, and often served with higher-calorie accompaniments like cream cheese.

Skin On vs. Skin Off

Keeping the skin on during cooking can help retain moisture and flavor, but it also adds some fat and, consequently, more calories. A salmon's skin contains a significant portion of its fatty acids. For those looking to minimize their caloric intake, opting for skinless fillets or removing the skin after cooking is a simple strategy.

Calorie Comparison: 5 Oz Salmon by Type and Preparation


Salmon Type	Preparation	Approximate Calories (5 oz)	Notes
Atlantic (Farmed)	Raw	295	Highest fat content; often used in restaurants
Atlantic (Wild)	Raw	201	Significantly leaner than its farmed counterpart
Sockeye (Wild)	Raw	201	Lean wild species with a deep red color
Coho (Wild)	Raw	207	A moderately lean, wild Pacific species
Mixed Salmon	Dry-cooked	221-362	Range reflects variety and cooking additives
Wild-Caught Salmon	Pan-fried (Minimal Oil)	~250	Includes a small amount of added fat
Farmed Salmon	Broiled	~300+	Calorie count rises with added oils/sauces

The Nutritional Profile Beyond Calories

Beyond just the calories, salmon is a nutritional powerhouse, making it an excellent choice for a healthy diet. It is an outstanding source of high-quality protein, which is essential for muscle repair and a feeling of fullness. A 5-ounce piece provides a substantial amount of your daily protein needs. Salmon is also famously rich in heart-healthy omega-3 fatty acids, particularly EPA and DHA. These essential fats are known for their anti-inflammatory properties and support for brain health. However, it is worth noting that wild salmon tends to have a more favorable omega-3 to omega-6 ratio compared to farmed salmon. The fish is also loaded with B vitamins, potassium, and selenium, all of which contribute to various bodily functions and overall well-being. This dense nutrient profile is why salmon is often recommended by health authorities worldwide.

How to Accurately Estimate Calories

To get the most accurate calorie count for your specific piece of salmon, follow these steps:

Identify the Source: Determine if your salmon is wild-caught or farmed, and if possible, the species. This is the most important factor for estimating calories.
Use a Kitchen Scale: Measure the salmon's weight in ounces or grams before cooking. This ensures you are not just guessing the portion size.
Account for Added Ingredients: Keep a log of any oils, butter, marinades, or sauces used during preparation, and calculate their caloric contribution.
Use Reliable Nutrition Databases: Look up nutrition facts for your specific salmon type (e.g., wild sockeye, farmed Atlantic) in a reputable database like the USDA FoodData Central or a fitness tracking app.
Consider Cooking Method: Raw nutrition data is a good starting point, but always account for the extra calories added during cooking. Dry-heat methods like broiling or baking with minimal fat are a good compromise for flavor and calorie control.

Conclusion

While a definitive answer to how many calories are in a 5 ounce piece of salmon is impossible without specific information, the general range is between 160 and over 300 calories. This variance hinges on the fundamental differences between species and whether the fish was wild-caught or farmed, with farmed salmon typically being fattier. Your cooking method also plays a major role, as adding oils and butter can substantially increase the final calorie count. For the leanest, wild-caught sockeye or Atlantic salmon, expect a count closer to 200 calories per 5 ounces, while a farmed Atlantic portion can approach 300 or more. By paying attention to these details, you can make more informed and healthy dietary choices. The key is knowing your source and being mindful of your preparation to enjoy the many health benefits of this fantastic fish.

To learn more about the nutritional benefits of different salmon varieties, you can consult health and food data sources.

Visit this Medical News Today article to learn more about the benefits of salmon.

Frequently Asked Questions

The main reason is diet and lifestyle. Farmed salmon have a more controlled, high-fat diet and a less active life, leading to higher fat content and thus more calories. Wild salmon consume a natural, lean diet and are more active, resulting in a leaner physique.

Yes, the skin does add calories, as it contains a significant amount of the fish's fat. For those monitoring caloric intake closely, opting for skinless fillets or removing the skin after cooking can help reduce the overall calorie count.

A standard serving size for fish is often cited as 3 to 4 ounces (about 85 to 113 grams). A 5-ounce portion is a generous serving size and a common amount for a single fillet.

The calories in canned salmon will vary by species, but generally, a 5 oz portion will contain fewer calories than a fresh farmed fillet, as canned salmon is often wild-caught and packed in water. Check the nutritional label for the most accurate information.

The calories for a pan-fried 5-ounce fillet can be around 250-300 or more, depending on the type of salmon and the amount of oil or butter used in the pan. For a more precise count, you would need to calculate the calories from the added fat.

Absolutely. Even with the higher calorie count of farmed varieties, salmon is highly nutritious and an excellent source of high-quality protein and heart-healthy omega-3 fatty acids. The key is to be mindful of your preparation method and portion size.

The overall omega-3 content can be comparable in wild and farmed salmon because farmed varieties are fattier overall. However, wild salmon often has a more favorable ratio of omega-3 to omega-6 fatty acids.