A 3.5-ounce (100-gram) serving of cooked wild salmon contains roughly 170 calories. That number shifts significantly depending on the species, whether the fish is wild or farmed, and how you prepare it. A lean pink salmon fillet can clock in at 130 calories per 3-ounce serving, while a rich king salmon fillet hits 200 calories for the same portion.
Calories by Salmon Species
Not all salmon is created equal. The fattier the species, the higher the calorie count. Here’s how the most common varieties compare for a cooked 3-ounce (85-gram) serving, based on USDA data:
- King (Chinook) salmon: 200 calories, 11 grams of fat
- Sockeye salmon: approximately 168 calories per 100 grams raw (around 145 calories for a 3-ounce serving)
- Pink (Humpback) salmon: 130 calories, 4 grams of fat
King salmon is the richest and most calorie-dense variety, prized for its buttery texture. That texture comes from its high fat content. Pink salmon sits at the opposite end of the spectrum. It’s the leanest species, which is why it’s the most commonly canned variety. Sockeye falls in the middle, offering a good balance of richness and moderate calories.
Wild vs. Farmed Salmon
Whether your salmon was caught in open water or raised on a farm changes its nutritional profile more than most people realize. A 3-ounce fillet of wild salmon has fewer calories and about half the total fat of the same amount of farmed salmon. Per 100 grams of cooked fish, wild salmon provides 25.4 grams of protein and 8.13 grams of fat, while farmed salmon delivers 22.1 grams of protein and 12.4 grams of fat.
Farmed salmon is fattier because the fish get consistent feed and limited exercise compared to wild fish swimming against ocean currents. That extra fat does mean more omega-3 fatty acids, but it also means more than double the saturated fat of wild salmon. If you’re watching your calorie or saturated fat intake, wild salmon is the leaner choice. If maximizing omega-3s is your priority, farmed salmon delivers more per serving.
Smoked Salmon Calories
Smoked salmon is lower in calories than you might expect. A 3.5-ounce serving contains about 117 calories, 18 grams of protein, and 4 grams of fat. The smoking and curing process removes moisture, concentrating the protein while keeping fat relatively low.
The tradeoff is sodium. That same serving packs 600 to 1,200 milligrams of sodium, which is 25 to 50 percent of the recommended daily limit. A couple of thin slices on a bagel won’t be a problem for most people, but eating smoked salmon in large quantities regularly can add up fast on the sodium front. Lox, which is cured but not smoked, has a similar nutritional profile.
Why Cooking Method Matters
A plain baked or grilled salmon fillet keeps the calorie count close to the raw values listed above. But preparation can change things dramatically. Pan-frying in butter or oil adds 50 to 100 calories per tablespoon of fat used. A creamy sauce or glaze can add another 50 to 150 calories depending on the recipe. Breading and deep-frying can nearly double the calorie count of a fillet.
The lowest-calorie preparations are baking, broiling, grilling, or poaching. These methods cook the fish without adding significant fat. Seasoning with herbs, lemon, garlic, or a light soy glaze adds flavor with minimal extra calories.
Protein and Fat Breakdown
Salmon’s calorie profile is dominated by protein and healthy fats, with zero carbohydrates. A 3.5-ounce serving of cooked wild salmon gives you about 25 grams of protein, which is roughly half the daily target for an average adult. That makes salmon one of the most protein-dense foods available, comparable to chicken breast but with the added benefit of omega-3 fatty acids.
The fat in salmon is where much of its health reputation comes from. Omega-3 fatty acids, the type abundant in salmon, support heart health, brain function, and help reduce inflammation throughout the body. Fattier species like king salmon deliver more omega-3s per serving, so those extra calories come with a nutritional payoff. Even the leanest species, pink salmon, provides a meaningful dose of omega-3s at just 130 calories per serving.
Quick Calorie Reference by Portion
Most restaurant and grocery store salmon fillets weigh between 4 and 8 ounces. Here’s a rough guide for cooked wild salmon:
- 3-ounce serving (85g): 120 to 145 calories
- 4-ounce serving (113g): 160 to 190 calories
- 6-ounce serving (170g): 240 to 290 calories
- 8-ounce serving (227g): 320 to 385 calories
These ranges reflect the variation between leaner species like pink and sockeye and fattier species like king. For farmed Atlantic salmon, add roughly 30 to 50 percent more calories at each portion size due to the higher fat content.