How Many Calories Are in Raw Salmon Slices?

October 23, 2025 •

3 min read

The calorie count of raw salmon slices varies depending on whether the salmon is wild-caught or farmed, with a 100-gram serving of raw farmed salmon containing approximately 203 calories compared to 136 calories in the same portion of wild salmon. This difference is largely due to the varying fat content between the two types. Beyond calories, understanding the nutritional profile is key to incorporating raw salmon into a healthy diet.

Quick Summary

The number of calories in raw salmon slices differs significantly between wild-caught and farmed varieties due to fat content. Wild salmon is leaner and lower in calories, while farmed salmon has more fat and higher calories. Both types are excellent sources of protein, vitamins, and heart-healthy omega-3 fatty acids, with safe preparation methods being crucial for consumption.

Key Points

Wild vs. Farmed: The calorie count in raw salmon varies significantly; wild salmon is leaner with fewer calories (~136 kcal/100g), while farmed salmon contains more fat and calories (~203 kcal/100g).
Nutrient-Rich: Both types of raw salmon are excellent sources of high-quality protein and essential omega-3 fatty acids, which are beneficial for heart and brain health.
Preparation Matters: How raw salmon is prepared affects the overall calories. Simple dishes like sashimi are low-calorie, whereas poke bowls with high-calorie additions can increase the total intake.
Sashimi vs. Other Forms: A single piece of salmon sashimi has approximately 41 calories, but the calorie count is based purely on the fish, unlike sushi which includes rice.
High-Quality Protein: Raw salmon provides 20-25 grams of complete protein per 100-gram serving, aiding in muscle maintenance and satiety.
Safety First: To minimize health risks, always ensure raw salmon is sashimi-grade and has been properly frozen to kill parasites before consumption.

Understanding the Calorie Difference in Raw Salmon

While raw salmon is a popular and nutritious choice for many, its calorie count isn't a fixed number. The primary factor influencing the caloric content is whether the salmon is wild-caught or farm-raised. This distinction affects the fat content, which in turn determines the overall calories per serving. Wild salmon, which forages for its own food, tends to be leaner, while farmed salmon, with a controlled, high-fat diet, contains more fat and thus more calories.

For a standard 100-gram (3.5-ounce) portion, the calorie differences are notable:

Raw Farmed Atlantic Salmon: Contains around 203-208 calories and 13-13.1 grams of fat.
Raw Wild Atlantic Salmon: Contains approximately 136-142 calories and 4.9-6 grams of fat.

This variation means that someone enjoying sashimi or poke bowls should be aware of the type of salmon they are consuming, as it could impact their total calorie intake. However, regardless of the source, raw salmon is a nutrient-dense food, packed with high-quality protein and essential omega-3 fatty acids.

Beyond Calories: The Nutritional Snapshot

While calories are a key metric, the overall nutritional benefits of raw salmon are what make it a staple in many diets. Both wild and farmed salmon offer a robust profile of vitamins and minerals. The fat present is rich in heart-healthy omega-3s, specifically EPA and DHA, which are crucial for brain function, reducing inflammation, and lowering the risk of heart disease.

Here’s a look at the macronutrient breakdown per 100-gram serving:

Protein: Raw salmon is an excellent source of complete protein, containing between 20 and 25 grams per 100g.
Carbohydrates: It contains virtually zero carbohydrates and sugars, making it an ideal protein source for low-carb or ketogenic diets.
Vitamins and Minerals: Raw salmon is also rich in a variety of nutrients, including a significant amount of vitamin B12, vitamin D, selenium, and potassium.

Raw Salmon Preparation and Serving Suggestions

For those who enjoy raw salmon in dishes like sushi, sashimi, or poke, safe preparation is paramount. It is crucial to source sashimi-grade fish that has been properly frozen to kill any potential parasites. The thin slices of sashimi or the cubed pieces in a poke bowl retain the full nutritional value of the raw fish. Here are some healthy, low-calorie ways to enjoy it:

Salmon Sashimi: Simple, elegant, and low in calories, sashimi consists of thin, raw slices served without rice. Paired with a small amount of soy sauce, wasabi, and pickled ginger, it highlights the fish's natural flavour.
Salmon Poke Bowl: A deconstructed sushi bowl featuring cubed raw salmon, fresh vegetables, and a light dressing, often served over rice. To keep calories in check, opt for a small amount of rice or use cauliflower rice as a base.
Salmon Tartare: Finely minced raw salmon mixed with herbs, capers, and a citrus-based dressing. Served with fresh vegetables or a small amount of toasted whole-grain bread for texture.

When consuming raw fish, always practice safe food handling. Use clean cutting boards and knives, and keep the salmon refrigerated until just before serving to minimize any risk of bacterial contamination.

Comparison Table: Wild vs. Farmed Raw Salmon


Nutrient (per 100g)	Wild Atlantic Salmon	Farmed Atlantic Salmon
Calories	136–142 kcal	203–208 kcal
Protein	~22.3 g	~20.3 g
Total Fat	~4.9 g	~13.1 g
Omega-3s (EPA & DHA)	High levels	Very high levels due to fortified feed
Vitamin D	Higher levels	Excellent source
Saturated Fat	Lower	Higher

Conclusion

Ultimately, the number of calories in raw salmon slices is influenced by the type of fish (wild versus farmed) and the fat content. Wild salmon is generally lower in calories due to its leaner profile, but both varieties are nutrient-rich and offer significant health benefits, especially for heart and brain health due to their high omega-3 content. Regardless of your choice, raw salmon provides high-quality protein and essential nutrients. When preparing and eating raw salmon, prioritizing safety through proper handling and sourcing is the most important factor. For more detailed nutrition information on specific food items, the USDA FoodData Central database is an excellent resource.

Authoritative Source Link

For official nutrition data and resources, the USDA FoodData Central database is the recommended source.

Frequently Asked Questions

Raw and cooked salmon have very similar calorie counts per ounce. The main difference lies in preparation; cooked salmon can absorb extra calories from oils or butters, while raw salmon typically has no added fats.

Yes, the type of salmon is a major factor. Wild-caught salmon is leaner and contains fewer calories per serving than farm-raised salmon, which has a higher fat content due to its diet.

Yes, sashimi is generally lower in calories than sushi. Sashimi is simply the raw fish, while sushi includes vinegared rice and other potential high-calorie ingredients like mayo or sauces.

A 100-gram serving of raw farmed salmon has approximately 203 calories, whereas a 100-gram portion of raw wild salmon has about 136 calories.

Yes, raw salmon is an excellent source of protein. A 100-gram serving can provide between 20 and 25 grams of high-quality protein.

A typical healthy serving of salmon is considered to be between 3 to 4 ounces (85 to 113 grams). This provides a good balance of protein and omega-3s without excess calories.

Yes, consuming salmon can aid in weight management. It's a high-protein food that helps you feel full and satisfied, which can lead to reduced overall calorie intake and fewer cravings.