What Are the Macros for 400g Salmon? A Comprehensive Breakdown

December 9, 2025 •

3 min read

A 400-gram serving of farmed Atlantic salmon can contain over 800 calories, while a wild-caught fillet is significantly leaner. Knowing what are the macros for 400g salmon is crucial for accurately planning your meals and understanding its full nutritional profile.

Quick Summary

A 400g portion of salmon is a protein and fat powerhouse, containing zero carbohydrates. The precise caloric and fat content varies greatly depending on whether the salmon is wild or farmed.

Key Points

Wild vs. Farmed: Wild salmon is significantly leaner, with 568 calories and 25g of fat per 400g, compared to farmed salmon's 832 calories and 54g of fat.
High Protein Source: A 400g serving of salmon, whether wild or farmed, provides a substantial amount of protein, around 79-82g.
Rich in Omega-3s: Both types of salmon are excellent sources of omega-3 fatty acids, although their overall fat and omega-3 content differ.
Carbohydrate-Free: Salmon contains zero carbohydrates, making it a perfect protein and fat source for low-carb or ketogenic diets.
Cooking Method Matters: The final macro count for your 400g salmon will be impacted by how you cook it, especially if you add extra fats like oil or butter.
Accurate Tracking: To accurately track macros, weigh your salmon raw and be mindful of the significant nutritional differences between wild and farmed varieties.

The macronutrient profile of a 400g serving of salmon can vary dramatically based on its origin—specifically, whether it is wild-caught or farm-raised. Farmed salmon tends to be higher in calories and fat due to its more controlled, energy-dense diet, while wild salmon is leaner and has a different fatty acid composition. This difference is significant when tracking your daily intake.

A Detailed Macro Breakdown: Wild vs. Farmed 400g Salmon

Before diving into the numbers, it's important to understand why this disparity exists. Farmed salmon are fed a high-fat, high-protein pellet diet to promote rapid growth, leading to a higher overall fat content. Wild salmon, by contrast, feed on smaller fish and crustaceans in their natural environment, resulting in a leaner physique. Here is a comparison based on raw, uncooked salmon data.

Wild Atlantic Salmon (400g)

For a 400-gram portion of raw, wild Atlantic salmon:

Calories: Approximately 568 kcal.
Protein: Around 79 grams.
Fat: Roughly 25 grams.
Carbohydrates: 0 grams.

Farmed Atlantic Salmon (400g)

For a 400-gram portion of raw, farmed Atlantic salmon:

Calories: Approximately 832 kcal.
Protein: Around 82 grams.
Fat: Roughly 54 grams.
Carbohydrates: 0 grams.

Comparison of Key Nutritional Metrics

These stark differences highlight the importance of knowing your food source. For those counting calories or moderating fat intake, selecting wild salmon is the clear choice. For those looking for a significant energy boost from fat, farmed salmon might be preferred. Both options are an excellent source of protein.


Nutritional Metric	Wild Atlantic Salmon (400g)	Farmed Atlantic Salmon (400g)
Calories	~568 kcal	~832 kcal
Protein	~79g	~82g
Total Fat	~25g	~54g
Saturated Fat	~4g	~12g
Carbohydrates	0g	0g

The Omega-3 Advantage

Beyond the basic macros, the quality and type of fat are a critical consideration. Salmon is famously rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are vital for heart and brain health. While both types contain omega-3s, their ratios and overall content differ.

Wild salmon typically has a higher concentration of omega-3s relative to its total fat content, with around 7g of total omega-3s per 400g.
Farmed salmon contains more fat overall, including omega-3s, with about 10g of total omega-3s per 400g. However, it also has a less favorable omega-3 to omega-6 ratio compared to wild salmon due to its diet.

Preparing Your 400g Salmon

When preparing your salmon, remember that the cooking method can affect the final nutritional content, especially if you add oil or butter. Baking, grilling, or poaching the salmon in its own juices is the best way to maintain the integrity of the macros. For example, pan-frying with added oil will increase the total fat and calorie count. Always weigh your salmon fillet before cooking for the most accurate macro tracking.

Conclusion

Understanding what are the macros for 400g salmon reveals a significant difference between wild and farmed varieties. Wild salmon offers a leaner, lower-calorie option, while farmed salmon provides a more calorie-dense, higher-fat meal. Both are exceptional sources of protein and heart-healthy omega-3s. By choosing the type of salmon that aligns with your dietary goals, you can effectively leverage its powerful nutritional benefits.

Frequently Asked Questions

A 400g serving of wild Atlantic salmon contains approximately 568 calories, whereas the same portion of farmed Atlantic salmon contains about 832 calories.

For a 400g serving, both wild and farmed Atlantic salmon offer a high amount of protein. Wild salmon contains about 79g of protein, while farmed has approximately 82g.

Yes, the fat content differs significantly. A 400g portion of farmed salmon has around 54g of fat, more than double the 25g found in the same serving size of wild salmon.

Yes, salmon is an excellent choice for a low-carb or ketogenic diet. It is naturally carbohydrate-free, providing only protein and healthy fats.

Cooking methods like baking, grilling, or poaching that do not require added fat will preserve the inherent macro profile. However, adding oils, sauces, or frying will increase the calorie and fat content.

For the most accurate count, weigh your salmon fillet when it is raw and uncooked. Be sure to use the correct nutritional information for the specific type of salmon you are consuming (wild vs. farmed).

Farmed salmon are raised on a high-energy, controlled diet to promote growth, which results in a higher overall fat content compared to wild salmon that forage naturally in a more active lifestyle.