What is 80 grams of salmon macros? A Comprehensive Nutrition Guide

November 29, 2025 •

4 min read

Did you know that an 80g fillet of pink salmon provides about 16 grams of high-quality protein? This article breaks down exactly what is 80 grams of salmon macros and how preparation impacts the final nutritional count.

Quick Summary

A serving of 80g of salmon contains high protein and healthy fats, with minimal carbs. The exact macro split varies depending on the species and cooking method used.

Key Points

Protein Power: An 80g serving of salmon is a protein-dense serving, offering approximately 15-19g, crucial for muscle repair and satiety.
Variable Fat Content: The fat content can fluctuate significantly (from ~3g to 9g+) based on the species (e.g., wild vs. farmed) and cooking method.
Zero Carbs: All varieties of plain salmon are virtually carb-free, making it an excellent choice for low-carb or ketogenic diets.
Omega-3 Boost: A small portion of salmon provides a substantial dose of heart-healthy omega-3 fatty acids, which are a type of polyunsaturated fat.
Cooking Matters: Baking or grilling retains more nutrients and typically results in a lower-fat profile than pan-searing with added oils.
Wild vs. Farmed: Wild salmon generally has a leaner macro profile, while farmed salmon tends to have a higher fat and calorie count.
Rich in Micronutrients: Beyond macros, 80g of salmon is a great source of Vitamin D, Vitamin B12, and Selenium, which are vital for overall health.

Understanding the Macronutrient Breakdown of 80g of Salmon

When calculating the macronutrients for a serving of salmon, it's crucial to recognize that the figures are not fixed. The species of salmon (e.g., Atlantic, Sockeye, Pink) and how it is prepared (raw, baked, smoked) can cause significant variations in the calorie, protein, and fat counts. For a standard 80-gram portion, salmon consistently provides a rich source of protein and heart-healthy fats, while remaining virtually carbohydrate-free. This section explores the typical macro composition based on different preparations.

Baked or Grilled Salmon (Approximate 80g macros)

For a small, baked fillet, the macros are very favorable for most dietary plans. The cooking process can sometimes slightly reduce the moisture content and thus concentrate the nutrients. For a typical baked preparation without added oil, you can expect:

Calories: 111-137 kcal
Protein: 18-19g
Fat: 3-6g
Carbohydrates: ~0g

Raw Salmon (Sushi-Grade) (Approximate 80g macros)

Raw salmon, often consumed as sashimi or in sushi rolls, has a slightly different profile due to its uncooked state and higher water content. Pink salmon is a common species for this, offering a lean macro distribution.

Calories: 102 kcal
Protein: 16g
Fat: 4g
Carbohydrates: ~0g

Smoked Salmon (Approximate 80g macros)

Smoked salmon, such as Chinook, has a distinct taste and a different curing process. This can impact the sodium content, but the macros remain impressive for a small portion.

Calories: 94 kcal
Protein: 15g
Fat: 3g
Carbohydrates: ~0g

Macro Comparison: Wild vs. Farmed Salmon

The nutritional value of salmon is also influenced by whether it is wild-caught or farmed. While both are nutritious, key differences exist in their fat content and omega-3 profiles.


Nutrient (per 100g)	Wild Salmon	Farmed Salmon
Calories	182	206
Protein	25g	22g
Fat	8g	12g
Omega-3s	Higher levels of EPA & DHA	Variable, but still present

For an 80g serving, these numbers would scale proportionally. For instance, an 80g portion of farmed salmon would have approximately 9.6g of fat compared to 6.4g in wild salmon, and slightly less protein.

How Cooking Methods Influence Salmon's Macros

The way you prepare your salmon can alter its nutritional makeup. Simple cooking methods generally preserve more of the natural macros, while adding extra ingredients can change the final count dramatically.

Baking/Grilling: These dry-heat methods are ideal for keeping the fat content low, as they do not require extra oils. The fat that is already in the salmon is retained, or some may render out during cooking.
Pan-Searing/Frying: Cooking salmon in oil or butter will inevitably increase the total fat and calorie count. It is important to account for any added cooking fats when tracking macros.
Poaching/Steaming: As low-fat, moist-heat methods, poaching and steaming are excellent for preserving the lean macro profile of the fish. They don't introduce extra fats, keeping the meal light and healthy.
Smoking/Canning: The smoking process often adds sodium, while canned salmon, which can be packed in oil or water, may have different macro profiles depending on the liquid used.

Incorporating 80g of Salmon into Your Diet

An 80g portion of salmon is a modest yet impactful addition to any meal. Here are some suggestions for integration:

Salads: Flake a small, cooked fillet over a bed of mixed greens for a protein-rich lunch.
Stir-fries: Add cubes of raw or lightly cooked salmon to the end of a vegetable stir-fry for a balanced dinner.
Meal Prep: Use 80g portions to create quick, ready-to-eat meals for the week, paired with a side of steamed vegetables and quinoa.
Breakfast: Add smoked salmon to scrambled eggs or on whole-grain toast for a filling, high-protein start to the day.

Salmon is also packed with essential micronutrients beyond its macro profile, including Vitamin D, Vitamin B12, and Selenium. Its rich omega-3 fatty acid content is well-documented for supporting heart and brain health.

Conclusion: Why Context Matters for Your Macros

In conclusion, understanding what is 80 grams of salmon macros requires acknowledging the nuances of species, preparation, and origin. While consistently low in carbohydrates and high in quality protein, the calorie and fat content can vary. For those monitoring their intake, a quick check of the product label or nutritional information for the specific preparation method is always the most accurate approach. Regardless of the slight variations, an 80g serving of salmon remains a highly nutritious, macro-friendly food that supports overall health and wellness. The key is to be mindful of how additional ingredients during cooking may impact the final macro count.

For a deeper dive into the nutritional aspects of different salmon types, authoritative sources like Healthline offer valuable insights into wild versus farmed varieties.

Frequently Asked Questions

An 80g portion of baked salmon contains approximately 111 calories, assuming no extra oil or butter was added during cooking.

Yes, 80g of salmon is an excellent source of protein, providing between 15 and 19 grams depending on the species and preparation.

In an 80g portion, wild salmon is typically leaner with slightly less fat and a few more calories per gram of protein than farmed salmon. Farmed salmon will have a higher fat content overall.

Yes, an 80g serving of salmon is an ideal choice for a ketogenic diet, as it is high in healthy fats and protein while containing virtually zero carbohydrates.

Cooking an 80g salmon fillet can change its final calorie and fat count, especially if you add oils or butter during preparation. However, the inherent protein and carbohydrate amounts remain largely unchanged.

The primary macronutrient in an 80g serving of salmon is protein, followed by fat. Salmon is not a significant source of carbohydrates.

The omega-3 content in an 80g portion of salmon can vary. Wild salmon tends to have higher levels of omega-3s, but both wild and farmed varieties are good sources of these healthy fatty acids.

While standard serving sizes can vary, 80g is a reasonable and common portion size. It provides a solid amount of protein and nutrients without being overly large.