How many calories are in an average salmon fillet?

December 28, 2025 •

3 min read

According to nutritional data, a standard 3.5-ounce (100-gram) serving of cooked salmon contains approximately 180 to 206 calories, but this can vary depending on several factors. Understanding how many calories are in an average salmon fillet requires looking at the type of salmon, its preparation, and portion size.

Quick Summary

The calorie count of a salmon fillet depends heavily on whether it is wild or farmed and how it is prepared, typically ranging between 180 and 206 calories per 100g serving for cooked portions. Key factors include fat content, species, and cooking methods.

Key Points

Wild vs. Farmed Differences: Wild salmon is leaner and lower in calories (approx. 182 kcal per 100g cooked), while farmed salmon is fattier and higher in calories (approx. 206 kcal per 100g cooked).
Species Matters: The calorie count also depends on the species; for example, Chinook salmon is fattier, while pink salmon is the leanest.
Cooking Method Impact: Frying can significantly increase the calorie count, whereas baking, grilling, poaching, or steaming add minimal to no extra calories.
Portion Size is Key: An average 3 to 4-ounce serving provides a nutritionally balanced meal without excessive calories.
Nutrient-Dense Choice: Despite its calories, salmon is a powerhouse of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.
Health Benefits: The nutritional value of salmon supports heart health, brain function, and helps reduce inflammation.

Calorie Breakdown: Understanding the Variables

Pinpointing the exact calorie count for an average salmon fillet isn't straightforward due to several influencing factors. These include the origin of the fish (wild-caught versus farmed), the specific species of salmon, and the cooking method used. For example, farmed salmon typically has a higher fat and calorie content due to its controlled diet, while wild salmon is leaner.

Wild vs. Farmed Salmon Calories

The primary nutritional difference lies in the diet and environment of the fish. Wild salmon, which forages for its own food, is generally leaner than farmed salmon, which is raised on a formulated, often higher-fat, diet.

Wild Salmon: A cooked, 100-gram (3.5-ounce) portion often contains about 182 calories and 8 grams of fat.
Farmed Salmon: The same size serving of cooked farmed salmon can contain around 206 calories and 12 grams of fat.

Species-Specific Calorie Variations

The type of salmon also plays a significant role. Different species naturally have varying levels of fat and, consequently, different calorie counts per serving. The information below details the approximate calories for a 100-gram serving:

King/Chinook Salmon: One of the fattier species, offering around 250 calories.
Sockeye Salmon: Generally falls in a mid-range, with approximately 206 calories.
Coho Salmon: A leaner choice, with about 182 calories.
Pink Salmon: The leanest variety, containing approximately 168 calories.

How Cooking Methods Impact Calorie Content

The final calorie count of your meal is also heavily influenced by how you prepare the fish. Adding oil, butter, or heavy sauces can increase the total calories significantly, while healthier methods like steaming or baking minimize additions.

Baking or Grilling: Adding minimal to no extra oil keeps the calorie count close to its natural state, typically 175–200 calories per 3-ounce portion.
Pan-Frying: Using oil or butter can increase the calories by 40 to 100 calories per serving.
Poaching or Steaming: These moisture-based methods add no extra fat, making them the lowest-calorie options.
Smoked Salmon: While often consumed in smaller portions, smoked salmon contains about 66 calories per one-ounce serving but is higher in sodium.

Comparison Table: Salmon Varieties (per 100g, cooked)


Salmon Type	Approx. Calories	Approx. Fat (g)	Protein (g)
Wild Atlantic	182	8	25
Farmed Atlantic	206	12	22
Chinook/King	250	16	23
Coho	182	7	25
Pink	168	6	23

Health Benefits Beyond Calories

Beyond its calorie density, salmon is a nutritional powerhouse praised for its numerous health benefits, which include:

Rich in Omega-3s: It is one of the best dietary sources of EPA and DHA, essential fatty acids that support heart and brain health and help reduce inflammation.
High-Quality Protein: Loaded with high-quality protein, salmon helps build and repair muscle tissue, supports bone health, and keeps you feeling full.
Packed with Vitamins and Minerals: Salmon provides excellent amounts of Vitamin B12, Vitamin D, Selenium, and Potassium, all crucial for various bodily functions.

Tips for Controlling Salmon Calories

If you are monitoring your calorie intake, there are several ways to enjoy salmon without adding unnecessary calories. Here are some simple tips:

Choose Wisely: Opt for wild-caught varieties like pink or sockeye for lower calorie and fat content.
Use Healthy Cooking Methods: Bake, grill, or poach your salmon instead of pan-frying or deep-frying.
Minimalist Seasoning: Season with lemon, herbs, and spices rather than heavy sauces or butter.
Portion Control: Stick to a 3 to 4-ounce serving size, which is a nutritionally satisfying portion.
Pair Smartly: Serve your salmon with low-calorie, high-fiber vegetables or a simple salad to create a balanced meal.

Conclusion

The calorie count of an average salmon fillet is not a fixed number but a range influenced by its type, origin, and cooking method. A 100-gram serving typically contains between 180 and 206 calories, with wild salmon being leaner than its farmed counterpart. However, regardless of the calorie difference, salmon remains an exceptionally healthy food choice, rich in essential nutrients like omega-3 fatty acids, high-quality protein, and numerous vitamins. By being mindful of preparation and portion size, you can easily incorporate this delicious and nutritious fish into a balanced diet.

Optional outbound link example

Learn more about the health benefits of omega-3s from wild salmon at Wild for Salmon

Final Thoughts on Salmon Calories

Ultimately, the small variations in salmon's calorie content are less important than its overall nutritional profile. The benefits of consuming this oily fish, such as its anti-inflammatory properties and support for heart and brain health, make it a superior dietary choice. Focusing on healthy cooking methods and reasonable portion sizes ensures you get the most out of every delicious bite.

Frequently Asked Questions

Yes, wild-caught salmon is generally leaner and contains fewer calories than farmed salmon due to its natural diet and active lifestyle. For example, a 100g serving of cooked wild Atlantic salmon has about 182 calories, while farmed can have around 206 calories.

The lowest-calorie ways to cook salmon are poaching, steaming, and baking or grilling with minimal oil. These methods preserve the fish's natural nutritional value without adding extra fat and calories.

Yes, smoked salmon is typically lower in calories than a cooked fillet, with about 66 calories per 1-ounce (28g) serving. It's often consumed in smaller portions but contains higher sodium levels.

A 4-ounce (113g) cooked salmon fillet contains approximately 220 calories, assuming a standard preparation. This can vary based on wild versus farmed origin and the amount of added fats during cooking.

Several factors affect salmon's calorie count, including the species (e.g., King, Sockeye, Pink), whether it is wild or farmed, and the cooking method used. Farmed, fattier species cooked with oil will have more calories.

Yes, salmon is an excellent choice for a calorie-restricted diet. It's a nutrient-dense food, and its high protein and healthy fat content promote satiety, helping you feel full longer and manage your intake effectively.

To accurately calculate calories, start with the raw weight of the fillet. Look up the nutritional information for that specific type of salmon (wild or farmed) per 100 grams and multiply by the fillet's weight. Add extra calories for any oil, sauces, or glazes used in cooking.