How Many Calories Are in a 6 oz Portion of Salmon?

October 30, 2025 •

4 min read

A 6-ounce portion of wild-caught Atlantic salmon contains approximately 242 calories, while the same size farmed version can have more due to a higher fat content. The total calorie count for a 6 oz portion of salmon depends heavily on whether it is wild or farmed, and the way it is prepared.

Quick Summary

The calorie count for a 6-ounce salmon portion varies significantly depending on if it's farmed or wild-caught. This guide details the nutritional differences and how preparation methods, like grilling or pan-searing, further impact the final calorie content.

Key Points

Wild vs. Farmed Calories: A 6 oz wild-caught salmon portion has around 242-260 calories, while a farmed salmon portion can be as high as 354 calories due to higher fat content.
Cooking Method Matters: Preparation heavily impacts the final calorie count; baking, steaming, and grilling are lower-calorie options than pan-searing with heavy oil.
Fats Add Up: Adding just one tablespoon of olive oil to pan-seared salmon can increase the total calorie count by over 100 calories.
Nutrient-Dense Choice: Salmon is packed with protein, omega-3 fatty acids, and essential vitamins and minerals, offering significant health benefits beyond just its calorie count.
Mindful Meal Planning: To keep calories in check, pair salmon with steamed vegetables, healthy grains like quinoa, and simple, fresh seasonings.

Wild-Caught vs. Farmed Salmon: A Calorie Breakdown

One of the biggest factors influencing the calorie content of your 6 oz salmon is its origin. Wild-caught salmon, which eats a natural diet, tends to be leaner than farmed salmon. Farmed salmon is raised on a controlled, high-fat diet to accelerate growth, resulting in a higher overall fat content and, consequently, more calories per serving.

For a standard 6 oz portion, the differences are significant:

Wild-Caught Salmon (raw): Approximately 242-260 calories.
Farmed Atlantic Salmon (raw): Can contain as many as 354 calories.

This difference means that simply opting for wild-caught over farmed could save you over 100 calories per serving, which can be a key consideration for those focused on calorie reduction. The higher fat content in farmed fish, while increasing calories, does not necessarily correlate with higher levels of beneficial omega-3s, which are often more concentrated in wild salmon.

The Impact of Cooking Methods on Calories

Beyond the type of salmon, how you cook your fish will have a profound effect on its final calorie count. The addition of fats and other ingredients during preparation can quickly change a lean protein source into a high-calorie meal.

Calorie-Conscious Cooking Methods:

Baking: Using parchment paper or a foil packet to bake salmon requires minimal added fat. A 6 oz baked fillet with a light seasoning will have a calorie count very close to its raw state.
Steaming or Poaching: Cooking salmon in a liquid, such as broth or water, adds no extra calories. This method preserves the original nutrient profile and results in a very tender, moist fillet.
Grilling: Grilling with a non-stick spray and a marinade made from lemon juice and herbs is another excellent, low-calorie option. Grilling imparts a smoky flavor without the need for excess oil.

Higher-Calorie Cooking Methods:

Pan-Searing with Oil: While delicious, pan-searing can add a significant number of calories. Just one tablespoon of olive oil adds around 120 calories, and many recipes call for more, along with butter.
Frying or Blackening: Frying with substantial amounts of oil or butter, or blackening with heavily buttered spices, will dramatically increase the calorie count. For example, a 6 oz grilled and blackened Atlantic salmon fillet was noted to have 340 calories, likely due to added fats in preparation.
Sauces and Glazes: The calories from a simple fillet can skyrocket with the addition of creamy sauces, sugar-heavy glazes, or honey-based marinades. These add-ons are often full of hidden sugars and fats.

Comparison Table: 6 oz Salmon Calorie Differences


Type of Salmon & Preparation	Estimated Calories	Macronutrient Profile	Notes
Wild-Caught, Raw	~242	High Protein, Lower Fat	Baseline for wild, raw portion.
Wild-Caught, Baked	~250-270	High Protein, Lower Fat	Slight increase from baking, minimal added fat.
Wild-Caught, Pan-Seared (1 tbsp oil)	~370-390	High Protein, Moderate Fat	Accounts for added cooking oil calories.
Farmed Atlantic, Raw	~354	Lower Protein, Higher Fat	Baseline for farmed, raw portion.
Farmed Atlantic, Pan-Seared (1 tbsp oil)	~474-494	High Protein, Higher Fat	Highest calorie option due to fat content and oil.

The Health Benefits Beyond Calories

Choosing salmon is about more than just calorie counting. It's a nutrient-dense food packed with health-promoting components that make it a powerful part of a balanced diet. Here are some of the key benefits:

Rich in Omega-3 Fatty Acids: Salmon is one of the best dietary sources of the long-chain omega-3s, EPA and DHA, which are crucial for brain health and reducing inflammation.
High in Protein: A 6 oz serving is an excellent source of high-quality protein, which is essential for muscle repair, immune function, and satiety. The protein content helps you feel full longer, which can support weight management.
Loaded with Vitamins: Salmon is a great source of B vitamins, including B12, niacin, and B6. These vitamins are vital for energy production, DNA repair, and cognitive function.
Mineral-Dense: The fish is also rich in important minerals like potassium and selenium. Potassium helps control blood pressure, and selenium is a powerful antioxidant that protects cells from damage.

Planning Your Salmon Meal for Optimal Health

When you're preparing your 6 oz salmon portion, consider the accompaniments to create a perfectly balanced and healthy meal. The goal is to complement the salmon's nutritional value without adding unnecessary calories.

For a Low-Calorie Meal: Pair your baked or grilled salmon with a generous serving of steamed or roasted vegetables like asparagus or broccoli. Add a squeeze of lemon juice and a sprinkle of fresh dill for flavor. The fiber from the vegetables will further increase satiety.

For a Heart-Healthy Meal: Serve your salmon alongside quinoa or brown rice and a side salad dressed with a light vinaigrette. The complex carbohydrates provide sustained energy, while the healthy fats in the salmon support cardiovascular health.

Tips for Reducing Calories in any Salmon Dish:

Measure cooking oils precisely instead of pouring directly from the bottle.
Choose fresh herbs and spices over heavy, sugary marinades.
Roast vegetables alongside your salmon to naturally infuse flavor without extra fat.
Opt for vinaigrettes or citrus-based dressings instead of creamy sauces.

In conclusion, understanding how many calories are in a 6 oz portion of salmon is not as simple as looking up one number. The type of salmon—wild vs. farmed—and the cooking method are the two most significant variables. By making informed choices about the source and preparation of your salmon, you can easily control your calorie intake while still enjoying this incredibly nutritious and delicious fish.

American Heart Association - Fish and Omega-3 Fatty Acids

Frequently Asked Questions

Farmed salmon typically has more calories than wild salmon. This is because farmed salmon is raised on a high-fat diet, which results in a higher fat content and, therefore, a higher calorie count per serving.

The calorie count of salmon changes with cooking, depending on the method. The salmon itself loses water weight, but if you add high-calorie ingredients like oil or butter, the overall calorie count of the prepared dish will increase.

Yes, salmon is an excellent choice for weight loss. Its high protein and healthy fat content helps promote a feeling of fullness, which can reduce overall calorie consumption. Just be mindful of your cooking method.

A 6 oz portion of grilled salmon can vary in calories. A grilled, blackened Atlantic salmon fillet was found to be 340 calories, likely including some added fat. If grilled simply with minimal fat, the calorie count will be closer to the raw state.

Healthy, low-calorie cooking methods for salmon include baking in a foil packet, steaming, or poaching. These techniques cook the fish without requiring the addition of extra oils or fats.

Most salmon sold in U.S. supermarkets and restaurants is farmed and labeled as Atlantic salmon. Wild salmon is often explicitly labeled as wild-caught and sometimes specifies the species, like Alaskan salmon.

While salmon skin does contain fat and therefore calories, the increase is relatively minimal for most home cooks. However, if you are strictly watching calories, you can remove the skin either before or after cooking.

A 6 oz portion of salmon is rich in high-quality protein, heart-healthy omega-3 fatty acids, and various essential vitamins and minerals, including vitamin B12, potassium, and selenium.