How many carbs are in an 8 oz piece of salmon?

December 4, 2025 •

3 min read

As a nutritional powerhouse, salmon is often celebrated for its protein and healthy fats, but a key detail for many diet-conscious consumers is its carb count. The simple answer to how many carbs are in an 8 oz piece of salmon is: virtually none, as pure salmon is naturally carbohydrate-free.

Quick Summary

Pure, unseasoned salmon contains zero carbohydrates. The total carb count only changes based on sauces, glazes, or breading used during cooking, making it an ideal choice for low-carb and keto diets.

Key Points

Zero Carbs: Plain, raw salmon contains 0 grams of carbohydrates, making it a perfectly low-carb and keto-friendly food.
Cooking Method Matters: Any carbs found in prepared salmon come from added ingredients like glazes, sauces, or breading, not the fish itself.
Wild vs. Farmed: Both wild-caught and farm-raised salmon are carb-free, though farmed salmon is typically fattier and higher in calories.
Protein Powerhouse: An 8 oz serving offers a significant amount of high-quality protein, crucial for muscle maintenance and satiety.
Rich in Omega-3s: Salmon is loaded with heart-healthy omega-3 fatty acids, supporting brain function and reducing inflammation.
Vitamin Boost: This fatty fish is an excellent source of important vitamins and minerals, including B12, B6, and selenium.

The Zero-Carb Truth About Salmon

One of the most appealing nutritional features of salmon, especially for those on ketogenic or low-carb diets, is its complete lack of carbohydrates. A standard, raw, unseasoned 8 oz (approximately 227 gram) fillet of salmon will contain 0 grams of carbs, 0 grams of fiber, and 0 grams of sugar. This makes it a clean protein and fat source that doesn't affect blood sugar levels, helping the body remain in a state of ketosis.

The minimal carb counts reported by some nutrition apps for cooked salmon (sometimes listed as 1g) can almost always be attributed to added ingredients, not the fish itself. Sauces, breading, or sugar-based marinades are the culprits. To keep your salmon dish carb-free, stick to simple preparations using ingredients like lemon juice, herbs, garlic, and olive oil.

Wild vs. Farmed Salmon and the Carb Factor

While the carb count remains constant at zero, it's worth noting the other nutritional differences between wild-caught and farm-raised salmon.

Wild-Caught Salmon: Tends to be leaner with a lower fat and calorie content due to its natural, migratory lifestyle. It's often higher in certain minerals like calcium, potassium, and zinc.
Farm-Raised Salmon: Typically contains a higher fat content and therefore more calories per serving. The higher fat content also means more omega-3 fatty acids, but often comes with a less favorable omega-3 to omega-6 ratio compared to its wild counterpart.

Both varieties are excellent choices for a low-carb diet, but the total fat and calorie content will vary based on your selection. For a direct comparison, see the table below.

A Deeper Dive into Salmon's Nutritional Power

Beyond its carb-free nature, an 8 oz portion of salmon is a powerhouse of essential nutrients that support overall health. It is an excellent source of high-quality protein, which is crucial for muscle repair, growth, and satiety. For example, an 8 oz piece of cooked Atlantic salmon can provide around 46 grams of protein.

Salmon is also renowned for its high levels of omega-3 fatty acids, specifically EPA and DHA. These healthy fats are critical for brain health, reducing inflammation, and supporting cardiovascular function. In addition, salmon provides a significant amount of B vitamins, especially B12 and B6, which are vital for energy production and neurological function. An 8 oz serving is a great way to hit your daily recommended intake for these important nutrients.

How Cooking Methods Affect Your Carb-Free Meal

To maintain salmon's zero-carb status, it's important to be mindful of your preparation. Here are some great low-carb options:

Baking or Grilling: A simple baking or grilling process with a sprinkle of salt, pepper, and fresh dill is a classic and healthy option. For added flavor, you can top it with a slice of lemon.
Pan-Searing: Cooking the salmon fillet in olive oil with garlic and herbs creates a delicious crust without adding carbs. Be sure to use a high-quality oil and not a starchy flour or sugary marinade.
Steaming: Steaming salmon is another excellent way to preserve its natural flavors and nutrients while keeping it completely carb-free. It's a very light and healthy preparation method.

Comparison Table: Wild vs. Farmed Salmon (Per 8 oz, Cooked)


Nutrient	Wild Salmon	Farmed Atlantic Salmon
Carbohydrates	0g	0g
Calories	~322 kcal (raw)	~472 kcal (raw)
Total Fat	~14g (raw)	~30g (raw)
Protein	~45g (raw)	~46g (raw)
Sodium	~100mg (raw)	~134mg (raw)
Omega-3s	High	Very High
Saturated Fat	Lower	Higher

Conclusion: Salmon, a Low-Carb Staple

Ultimately, a plain, unadulterated 8 oz piece of salmon is a zero-carb food, making it a fantastic addition to almost any healthy eating plan. Its rich content of protein, healthy fats, and micronutrients provides significant health benefits that go far beyond just counting carbs. By being mindful of the ingredients used during cooking, you can easily enjoy a delicious, healthy, and completely carb-free meal with salmon as the centerpiece. It is a versatile and healthy option that proves you don't have to sacrifice flavor for good nutrition. For more nutritional details, consult reliable sources like healthline.com.

Frequently Asked Questions

Yes, absolutely. Salmon is considered a perfect food for a ketogenic diet because it contains zero carbohydrates while being rich in protein and healthy fats, especially omega-3 fatty acids.

There is no difference in carbohydrate content; both wild and farmed salmon contain 0 grams of carbs. The main nutritional difference lies in the fat and calorie content, with farmed salmon typically being fattier.

Smoked salmon, like fresh salmon, is naturally carb-free. However, it's essential to check the label for any added sugars or flavorings that might be present during the curing or smoking process, which could introduce trace amounts of carbs.

To keep your salmon carb-free, use simple cooking methods like baking, grilling, or steaming. Flavor it with fresh herbs like dill, spices, lemon juice, or a little olive oil.

Plain, canned salmon packed in water or its own juice typically contains zero carbohydrates, similar to fresh salmon. Always check the nutrition label for any added ingredients, especially with flavored varieties.

Yes, both salmon skin and roe (eggs) are also naturally free of carbohydrates. The skin contains healthy fats and collagen, and the roe is rich in omega-3s.

Yes, the addition of sauces, marinades, or breading is the primary way carbohydrates can be added to a salmon dish. Many pre-made or restaurant sauces contain significant amounts of sugar.