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Salmon Nutrition Facts: Is Salmon Good for You?
Farmed Atlantic salmon is a source of many nutrients, with a 100-gram cooked portion being high in protein, vitamin B12, vitamin D, selenium, and niacin. It contains no carbohydrates, fiber, or sugar. Its contribution to a healthy diet depends on the portion size and preparation method, considering its total fat and calorie content as part of your overall daily intake.
Per 100 g · Fish, salmon, Atlantic, farmed, cooked, dry heat
What stands out in salmon
- High in protein. A 100-gram portion of cooked farmed salmon provides 22.1 grams of protein. This amount supplies 44% of the Daily Value (DV) for protein.
- Source of vitamin B12. This serving size contains 2.8 micrograms (mcg) of vitamin B12, which is 117% of the Daily Value.
- High in vitamin D. You get 13.1 micrograms (mcg) of vitamin D from 100 grams of this salmon, covering 66% of the Daily Value.
- Fat content. A 100-gram serving has 12.3 grams of total fat, including 2.4 grams of saturated fat. The majority of the fat is polyunsaturated (4.6 g) and monounsaturated (4.2 g).
- No carbohydrates or sugar. Farmed Atlantic salmon contains 0 grams of carbohydrates, dietary fiber, and total sugars.
What to keep in mind
- A 100-gram portion contains 206 calories and 12.3 grams of total fat, which is 16% of the Daily Value. It also has 63 mg of cholesterol (21% DV). The sodium content is low at 61 mg, or 3% of the Daily Value.
Salmon nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 206 kcal | – |
| Protein | 22.1 g | 44% |
| Total fat | 12.3 g | 16% |
| Saturated fat | 2.4 g | 12% |
| Monounsaturated fat | 4.2 g | – |
| Polyunsaturated fat | 4.6 g | – |
| Cholesterol | 63 mg | 21% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 64.8 g | – |
| Sodium | 61 mg | 3% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 384 mg | 8% |
| Calcium | 15 mg | 1% |
| Iron | 0.34 mg | 2% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 252 mg | 20% |
| Zinc | 0.43 mg | 4% |
| Copper | 0.05 mg | 5% |
| Manganese | 0.02 mg | 1% |
| Selenium | 41.4 mcg | 75% |
| Vitamin A (RAE) | 69 mcg | 8% |
| Vitamin C | 3.7 mg | 4% |
| Vitamin D | 13.1 mcg | 66% |
| Vitamin E | 1.1 mg | 8% |
| Vitamin K | 0.1 mcg | 0% |
| Thiamin (B1) | 0.34 mg | 28% |
| Riboflavin (B2) | 0.14 mg | 10% |
| Niacin (B3) | 8 mg | 50% |
| Vitamin B6 | 0.65 mg | 38% |
| Folate (DFE) | 34 mcg | 8% |
| Vitamin B12 | 2.8 mcg | 117% |
| Choline | 90.5 mg | 16% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Salmon by portion
The nutrition information changes with portion size. A 3-ounce serving of cooked salmon, which is 85 grams, has 175 calories, about 19 grams of protein, and 10.5 grams of fat. A larger portion, described as half a fillet (178 grams), contains 367 calories, about 39 grams of protein, and almost 22 grams of fat. Both portions contain no carbohydrates, fiber, or sugar.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 3 oz | 85 g | 175 | 18.8 g | 0 g | 0 g | 10.5 g |
| 0.5 fillet | 178 g | 367 | 39.3 g | 0 g | 0 g | 21.9 g |
How salmon compares with other fish and seafood
Among the fish and seafood on this site, this type of salmon has the highest amount of total fat, vitamin A, and vitamin C per 100 grams. It ranks lower for protein (6th) and iron (9th). Compared to other fish, its 206 calories per 100 grams are similar to sardines (208 calories) but higher than catfish (144 calories), tuna (130 calories), or tilapia (128 calories). Its protein content of 22.1 grams is less than that of sardines, tuna, and tilapia, while its fat content (12.3 g) is higher than all three.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Salmon | 206 | 22.1 g | 0 g | 0 g | 12.3 g |
| Sardines | 208 | 24.6 g | 0 g | 0 g | 11.4 g |
| Catfish | 144 | 18.4 g | 0 g | 0 g | 7.2 g |
| Tuna | 130 | 29.1 g | 0 g | 0 g | 0.59 g |
| Tilapia | 128 | 26.1 g | 0 g | 0 g | 2.6 g |
Quick answers
How much protein is in a 3 oz serving of salmon?
A 3-ounce (85 g) serving of this cooked farmed Atlantic salmon provides 18.8 grams of protein.
How many calories are in half a salmon fillet?
Half a fillet (178 g) of cooked farmed salmon contains 367 calories.
Does salmon have carbs or sugar?
No, this type of cooked salmon contains 0 grams of carbohydrates, 0 grams of total sugars, and 0 grams of dietary fiber.
When to talk to a doctor or dietitian
- Salmon contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 384 mg of potassium per 100 g, salmon is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how salmon fits your situation.
Last updated October 21, 2026