What are the macros for 75g salmon?

December 1, 2025 •

3 min read

Salmon is renowned as a nutritional powerhouse, packed with beneficial fatty acids and high-quality protein. For those tracking their intake, knowing exactly what are the macros for 75g salmon is key to maintaining a balanced diet. The precise numbers vary slightly depending on whether the salmon is farmed or wild, and how it is prepared, but generally offer a concentrated source of protein and healthy fats.

Quick Summary

A 75g serving of salmon typically offers around 110-150 calories, with a macro breakdown favoring protein and healthy fats. The exact figures depend on the salmon species and preparation, but it is a lean, protein-dense option with zero carbohydrates. The portion is rich in beneficial nutrients like omega-3 fatty acids, B vitamins, and selenium.

Key Points

High in Protein: A 75g portion of salmon contains approximately 15-17 grams of protein, essential for muscle repair and satiety.
Source of Healthy Fats: With about 4-5 grams of fat per 75g, salmon is rich in omega-3 fatty acids like DHA and EPA, beneficial for brain and heart health.
Zero Carbs: Salmon has no carbohydrates, making it an excellent choice for low-carb and keto diets.
Packed with Micronutrients: In addition to macros, a 75g serving provides high amounts of B vitamins (especially B12), selenium, and vitamin D.
Variable Nutrition: Macros can vary slightly depending on the type (farmed vs. wild) and cooking method; raw values serve as a good baseline.

A Detailed Look at Salmon Macros

Understanding the macronutrient composition of your food is fundamental for effective diet planning. For a 75-gram portion of salmon, the macro profile is overwhelmingly protein and fat, with virtually no carbohydrates. This makes it an excellent choice for low-carb, keto, and high-protein diets.

Raw vs. Cooked Salmon: A Macro Comparison

The nutritional values can differ based on whether the salmon is raw or cooked. Cooking methods can slightly alter the calorie and fat content, especially if extra oil or butter is used. Generally, cooked salmon has a higher concentration of nutrients per gram because some moisture is lost during the cooking process. However, for a standardized 75g portion, the raw measurements provide a clear baseline.

The Macronutrient Breakdown for 75g Raw Salmon

Based on typical Atlantic salmon, a 75g portion offers a great balance of essential nutrients. Here is an approximate breakdown of what to expect:

Calories: Around 90-100 calories.
Protein: Approximately 15-17 grams.
Fat: About 4-5 grams.
Carbohydrates: 0 grams.

Beyond the Macros: Key Micronutrients

While the macros are impressive, salmon also provides a wealth of essential vitamins and minerals that contribute to overall health. A 75g serving is packed with important micronutrients:

Omega-3 Fatty Acids: Rich in DHA and EPA, which support brain function and cardiovascular health.
B Vitamins: An excellent source of B12, crucial for nerve function and red blood cell production. It also contains good amounts of B6, niacin, and riboflavin.
Selenium: A powerful antioxidant that protects the body from oxidative damage.
Vitamin D: Salmon is one of the few natural dietary sources of this crucial vitamin, which is vital for bone health and immune function.
Potassium: Important for regulating blood pressure.

Comparison Table: 75g Salmon vs. 75g Chicken Breast

To put the macronutrients in perspective, here is a comparison with a popular alternative protein source, cooked chicken breast.


Nutrient	75g Salmon (approx.)	75g Chicken Breast (approx.)
Calories	110-150	125
Protein	15-17g	20-25g
Fat	3-5g	2-3g
Carbohydrates	0g	0g
Omega-3s	High	Trace
Vitamin D	High	Minimal

This table highlights the fundamental differences, particularly the higher fat and calorie content in salmon, which is largely due to its healthy omega-3 fatty acids. While chicken breast offers slightly more protein per gram, salmon provides a more nutritionally dense profile with its unique fatty acids and higher vitamin D content.

How to Incorporate 75g Salmon into Your Diet

For a small 75g portion, there are numerous ways to enjoy salmon. This size is ideal for adding a nutrient boost to meals or serving as a component of a larger dish.

As a salad topper: Flake a piece of grilled or baked salmon over a bed of mixed greens for a protein-rich meal.
In a sandwich or wrap: Use thinly sliced smoked salmon for a sophisticated and healthy sandwich filling.
Mixed with pasta: Toss cooked salmon chunks with whole-wheat pasta, olive oil, and fresh herbs for a quick meal.
Alongside eggs: Enjoy a small fillet of salmon with scrambled eggs for a hearty and nutritious breakfast or brunch.

This portion size is versatile and helps manage calorie intake while still providing the immense health benefits of fatty fish. For recipe inspiration, you can consult various cooking sites like Allrecipes for creative salmon ideas.

Conclusion

In summary, 75g of salmon is a smart dietary choice for anyone prioritizing protein and healthy fats. The macronutrient composition is high in protein, moderate in fat (primarily healthy omega-3s), and zero in carbs. The nutritional value is further amplified by a rich supply of vitamins and minerals, particularly vitamin D and B12. Incorporating this modestly sized portion can enhance your diet with vital nutrients without excessive calories, making it a powerful and flexible ingredient for health-conscious meals. Always consider the preparation method, as added ingredients can influence the final nutritional count.

Frequently Asked Questions

A 75g portion of raw salmon typically contains around 90 to 100 calories. The calorie count can increase slightly depending on the preparation method, such as frying in oil.

You can expect to get approximately 15 to 17 grams of protein from a 75g serving of salmon. This makes it a great source of lean protein for building and repairing tissues.

Yes, a 75g serving is a healthy portion size, especially for individuals aiming for moderate protein intake. It is perfect for incorporating into salads, wraps, or serving as a side dish to balance a larger meal.

The preparation method can influence the macros. Cooking salmon in oil or butter will increase the fat and calorie content compared to baking, grilling, or poaching, which add fewer extra calories.

Farmed salmon is generally fattier and has a higher calorie count than wild salmon. However, a 75g portion of wild salmon may have slightly more protein per gram, though the difference is minimal.

The high protein content supports muscle health, while the abundance of omega-3 fatty acids promotes heart and brain health. These are some of the key benefits derived from the macro and micronutrient profile.

A 75g serving of salmon is a significant source of omega-3 fatty acids, including EPA and DHA. For example, 75g of smoked Chinook salmon contains 0.4g of total omega-3s, showing its powerful nutritional value.