GudFude

Calories in salmon

Around 208 kcal per 100 g cooked — higher fat, high protein, very filling.

Estimate per serving

100 g cooked salmon

Calories

208 kcal

Protein

22 g

Carbs

0 g

Fat

13 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
Small fillet (~120 g cooked)250 kcal26 g0 g16 g
Large fillet (~170 g cooked)354 kcal37 g0 g22 g
Smoked salmon (50 g)59 kcal9 g0 g2.2 g

Is salmon good for meal planning?

Salmon is higher in calories than white fish because of its natural fat content, but those fats include omega-3s that most people undereat. The protein-per-calorie ratio is still strong.

Calorie counts move quickly with cooking method. Pan-fried in oil or glazed with honey can easily add 100+ kcal to a fillet.

How to use salmon in a meal plan

  • Baked with lemon and greens — simple weeknight dinner
  • Flaked over rice and avocado for an easy bowl
  • Mixed into a salad with potatoes and capers
  • Smoked salmon on rye with cream cheese for brunch

How to track salmon in GudFude

GudFude is a calorie tracker and meal planner. Add salmon to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

Start freeMore food calorie pages

Frequently asked questions

+How many calories are in a salmon fillet?
Roughly 250–350 kcal for a typical 120–170 g cooked fillet, depending on size and cut.
+Is salmon good for weight loss?
Yes — it is high in protein and very filling. Keep an eye on added oils when cooking.
+Is wild salmon lower calorie than farmed?
Slightly. Wild salmon tends to be leaner; the difference is often 30–60 kcal per 100 g.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.