Calories in Salmon: Nutritional facts for Salmon Types

A 100g serving of farm-raised Atlantic salmon contains 203 calories, while a wild caught sockeye salmon contains 136 calories per 100g.

Based on available data from the USDA, 1 kg farm-raised Atlantic salmon contains 2030 calories, while a wild caught sockeye salmon contains 1,360 calories per kilo.

The calorie content of one whole salmon depends on its type and size, which could range from 1.3 kilos (Pink Salmon) to 57 kilos (Chinook/King Salmon). A 100g serving of cooked salmon ranges from 182 calories to 206 calories, according to the USDA. A 100g serving of raw salmon contains 136 to 203 calories.

Salmon is filled with essential nutrients that support overall health, as shown below:

• Rich in Omega-3 Fatty Acids: Salmon is one of the top sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 100-gram (3.5-ounce) portion of farmed salmon delivers 2.3 grams of long-chain omega-3s, while wild salmon provides 2.2 grams. Studies link these fatty acids to reduced inflammation, better arterial function, lower blood pressure, and a decreased risk of cancer. A 2018 review by Kayla R. Zehr and Mary K. Walker found that consistent intake of EPA and DHA supplements can significantly improve arterial health.
• Excellent Protein Source: Salmon contains high-quality protein, essential for muscle maintenance, bone strength, and injury recovery. Research from the National Library of Medicine in 2019 suggests that each meal should provide at least 20–30 grams of protein for optimal health.
• Contains Astaxanthin: Astaxanthin, an antioxidant found in salmon, may help lower LDL (bad) cholesterol oxidation while increasing HDL (good) cholesterol. A 2016 review titled, “Potential Anti-Atherosclerotic Properties of Astaxanthin,” suggests that this compound could reduce the risk of heart disease.
• High in B Vitamins: Salmon provides a wide range of B vitamins that support energy production, DNA repair, and inflammation control. A 100-gram serving of wild salmon contains more than 100% of the daily value (DV) for vitamin B12, 63% for niacin, 56% for vitamin B6, 38% for riboflavin, 38% for pantothenic acid, 23% for thiamine, and 7% for folic acid. A study published in January 2016 by David O. Kennedy highlights the role of these vitamins in reducing disease risk.
• Packed with Essential Minerals: Salmon provides significant amounts of potassium and selenium. A 100-gram serving of wild salmon contains 13% of the DV for potassium, compared to 8% in farmed salmon. A 2020 study by Carla Goncalves and Sandra Abreu links potassium to better blood pressure regulation and a lower risk of stroke. Selenium plays a role in bone health, may reduce thyroid antibodies in autoimmune thyroid disease, and could lower the risk of certain cancers, as discussed in a 2017 review by Caitlyn W. Barrett.

Salmon is a nutrient-dense food and can be a great addition to a balanced diet, but eating this fish has a few downsides as listed below:

• Potential Contaminants: Both wild and farmed salmon may contain pollutants such as dioxins and polychlorinated biphenyls (PCBs). A 2017 comparative study found that consuming high levels of these contaminants can disrupt hormone balance and negatively affect health.
• Antibiotic Use in Farmed Salmon: Farmed salmon are often treated with antibiotics, raising concerns about environmental impact and antibiotic resistance. A 2018 review led by Reuben Chukwuka Okocha highlights these risks.
• Mercury Content: Salmon contains small amounts of mercury. Health guidelines recommend that pregnant women limit their intake of fatty fish to 2 to 3 servings per week.

Yes, salmon is considered a nutrient dense and healthy food because it is high in omega 3 fatty acids, protein and important minerals. Eating salmon has been found to lower the risk of cardiovascular disease, diabetes, cancer, and other chronic diseases. Salmon also improves mental health, brain health, and vision. The essential amino acids found in this fatty fish particularly EPA and DHA have been credited with many health benefits in numerous studies including its effects on preventing Coronary Artery Disease (Gudrun Feuchtner, 2021), Rheumatoid Arthritis (Ifigenia Kostoglou-Athanassiou, 2020), and breast cancer (Carol J Fabian, 2015). One meta-analysis and review authored by Rena Kosti and published in 2022 found that consuming at least 2 servings of fish per week was associated with a 30% lower risk of Alzheimer’s disease and a 10% lower risk of dementia.

To obtain the full benefits of eating salmon, the FDA and the Dietary Guidelines for Americans recommend consuming a minimum of 8 ounces of fish per week, which is approximately 2 servings of salmon (per week). For the general adult population, consuming up to 12 ounces of salmon per week is considered safe. One serving of salmon is 4 ounces.

The recommended daily intake of salmon depends on individual factors such as age and dietary needs, but for the general population, consuming 8 to 12 ounces of salmon per week is ideal. Consuming more than this amount may lead to weight gain and other health issues due to the mercury and contaminants in this fish.

Health authorities recommend a minimum of 8 ounces of fish per week, based on the latest Dietary Guidelines for Americans. The FDA and EPA advise pregnant and breastfeeding women to eat 8 to 12 ounces per week of low-mercury fish such as salmon. For young children, portion sizes vary by age. Those aged 1 to 3 should have 2 one-ounce servings per week, while children 4 to 7 can consume 2 two-ounce servings. Between ages 8 and 10, 2 three-ounce servings are ideal. From age 11 onward, 2 four-ounce servings per week are recommended. Most adults can safely eat up to 12 ounces of salmon per week.

The optimal serving size of salmon for adults and kids over 11 years old is 4 ounces.

Calorie content varies among salmon types based on fat levels and whether they are wild or farmed. Chinook salmon has the highest fat content, providing 231 calories per 100 grams, while sockeye has a bold flavor and 169 calories. Coho is slightly leaner at 178 calories when cooked, and pink salmon, the most common variety, is lower in fat with 127 calories. Chum salmon has the lowest calorie count at 120 per 100 grams due to its leaner composition.

Farmed and wild-caught salmon also differ in calorie content. Farmed salmon contains more fat and more calories (203 calories per 100 grams), while wild salmon is leaner with 136 calories. Wild Atlantic salmon has 206 calories per 113 grams, while wild Pacific salmon reaches 231 calories per 119 grams.

Yes, salmon macros vary by type. Farm-raised Atlantic salmon contains approximately 203 calories, 13.1 grams of fat, and 20.3 grams of protein per 100 grams. In contrast, wild-caught salmon provides about 136 calories, 4.94 grams of fat, and 22.3 grams of protein per 100 grams. Chinook (King) salmon offers around 231 calories, 13.4 grams of fat, and 25.7 grams of protein per 100 grams. These differences are influenced by factors such as the salmon's diet, habitat, and whether they are wild-caught or farm-raised.

There aren't many desserts that include salmon as an ingredient. Smoked Salmon Cheesecake, which combines the savory salmon with the creamy cheesecake is an indulgent dessert available at Emeril's and Doyle's Public House in Tacoma, Florida.

Salmon has existed for millions of years, with the first species appearing in the Pacific Northwest around six million years ago. Evidence suggests that Neanderthals consumed salmon as early as 200,000 years ago. The Gauls and Romans built ponds to store live salmon caught from rivers, ensuring a steady food supply. Indigenous tribes across North America (Pacific Northwest) relied on salmon as both a staple food and a central part of their cultural traditions. By the early 19th century, salmon was widely traded and the Columbia River salmon became a key resource in 1829. In Hawaii, Lomi Lomi salmon became a highly valued dish.

The commercial use of salmon expanded in the mid-19th century, beginning with New England's canning operations in 1840. In the beginning, salmon was shipped westward to California. But by 1864, the trend reversed, with California supplying canned salmon to the East Coast. Overfishing in the Atlantic depleted local salmon populations, which left Canada and Europe as the primary sources of Atlantic salmon today. The canning industry grew rapidly in the Pacific Northwest, with the first major operation on the Columbia River in 1866, followed by Puget Sound. These developments transformed salmon from a regional staple into a globally traded commodity.

The largest producers of salmon in the world are Norway, Chile, the United Kingdom, Canada, and the Faroe Islands. Norway contributed 1.479 million tonnes in 2023, maintaining its position as the top producer despite a 2 percent decline from the previous year. Chile followed with 1.1 million tonnes, representing 34 percent of global salmon production. The United Kingdom, Canada, and the Faroe Islands also play significant roles in global supply albeit at lower volumes.

Below are the top 15 countries with the highest export volumes for salmon in 2023:

• Norway exported $8.6 billion worth of salmon, accounting for 48.9% of total global salmon exports.
• Sweden's salmon exports reached $4.1 billion, making up 23.5% of the global total.
• Chile contributed $1.1 billion in salmon exports, representing 6.4% of the market.
• The United Kingdom exported $722 million worth of salmon, comprising 4.1% of global exports.
• Canada's salmon exports totaled $580.7 million, accounting for 3.3% of the market.
• Denmark exported $577.1 million in salmon, representing 3.3% of global exports.
• The Faroe Islands shipped $429.8 million worth of salmon, making up 2.4% of the total.
• Australia's salmon exports were valued at $262.9 million, accounting for 1.5% of global exports.
• Iceland exported $207.2 million worth of salmon, representing 1.2% of the total market.
• Finland's salmon exports reached $199.1 million, making up 1.1% of global exports.

The biggest salmon consumers include the European Union, United States, and Japan. The EU leads with around 1.2 million metric tons consumed, followed by the U.S. at approximately 420,000 metric tons and Japan at 300,000 metric tons. Norway has the highest per capita consumption at 4.5 kg, while Japan follows at 2.4 kg.