Calories in Salmon: Nutrition Facts & Serving Sizes
Per 1 can total can contents (417g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz (85g) serving of salmon contains 130 calories with 17.5g of protein and 6.1g of fat. Per 100g, salmon provides 153 calories, 20.6g of protein, 7.2g of fat, and zero carbs. Salmon is classified as a fatty fish, meaning it has a higher fat content than lean fish like tilapia or cod, but that fat is primarily omega-3 fatty acids, which are essential fats your body cannot produce on its own. The standout micronutrient is vitamin D at 19mcg per 100g, making salmon one of the richest natural food sources of this vitamin. Salmon also delivers 30.1mcg of selenium per 100g (55% daily value). For anyone who trains regularly, salmon is a premium protein source that also covers your omega-3 and vitamin D needs in a single food. Bake it, grill it, or buy canned salmon for a budget-friendly option.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can total can contents (417g) | 638 | 85.9g | 0g | 30g | 0g |
| 3 oz (85g) | 130.1 | 17.5g | 0g | 6.1g | 0g |
| 100g | 153 | 20.6g | 0g | 7.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 153 | 8% |
| Protein | 20.6g | 41% |
| Total Fat | 7.2g | 9% |
| Saturated Fat | 1.5g | 8% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 433mg | 19% |
| Cholesterol | 67mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.5g | 1% |
| Cholesterol | 67mg | 22% |
| Calcium | 198mg | 15% |
| Iron | 0.6mg | 3% |
| Potassium | 329mg | 7% |
| Vitamin A | 39mcg | 4% |
| Vitamin D | 19mcg | 95% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 30mg | 7% |
| Phosphorus | 321mg | 26% |
| Zinc | 0.7mg | 6% |
| Selenium | 30.1mcg | 55% |
| Folate | 3mcg | 1% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 6mg | 38% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Salmon
Salmon is one of the best foods for overall health, primarily because of its omega-3 fatty acid content. The polyunsaturated fat in salmon (1.7g per 100g) includes EPA and DHA, two omega-3s that reduce inflammation, support heart health, and may improve recovery from intense training. If you are lifting heavy or doing high-volume workouts, chronic inflammation can slow recovery, and omega-3s help counteract that.
The 19mcg of vitamin D per 100g is exceptional. Most adults are deficient in vitamin D, especially during winter months or when training indoors. Vitamin D supports bone strength, immune function, and plays a role in hormone regulation. A single 3 oz serving of salmon can provide a significant portion of your daily vitamin D needs.
The 30.1mcg of selenium per 100g covers 55% of the daily value. Selenium supports antioxidant defense, thyroid function, and immune health. Combined with the 20.6g of protein per 100g, salmon gives you a complete protein source with added functional benefits that chicken breast alone does not provide.
For practical use, salmon works in meal prep as baked fillets, added to salads, or mixed into rice bowls. Canned salmon is a budget-friendly alternative that retains most of the nutritional benefits and has a long shelf life.
Dietary Considerations
Salmon is naturally gluten-free and dairy-free, but not suitable for vegetarian or vegan diets. It is keto-friendly with zero carbs and moderate fat. Salmon is also paleo and Whole30 compliant. For weight loss, salmon is a great option because the protein and fat content keeps you full. At 153 calories per 100g, it is moderate in calorie density. Note that the sodium content for canned salmon (433mg per 100g) is significantly higher than fresh salmon. If you are watching sodium intake, opt for fresh or look for low-sodium canned varieties. The American Heart Association recommends eating fatty fish like salmon at least twice per week.
Daily Intake (100g)
100g of salmon provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in salmon?
A 3 oz (85g) serving of salmon has 130 calories. Per 100g, salmon contains 153 calories. A full can of salmon (417g) has about 638 calories. Calorie count varies slightly depending on the species (Atlantic, sockeye, pink).
Is salmon good for weight loss?
Yes, salmon is excellent for weight loss. It has 153 calories per 100g with 20.6g of protein and healthy fats that keep you satiated. The omega-3 fatty acids may also support fat metabolism. It is more filling per calorie than many other protein sources.
How much protein in salmon?
Salmon has 20.6g of protein per 100g. A 3 oz (85g) serving provides 17.5g of protein. This is slightly less than chicken breast (22.5g per 100g) but comes with the added benefit of omega-3 fatty acids and vitamin D.
Is salmon high in omega-3?
Yes, salmon is one of the best food sources of omega-3 fatty acids (EPA and DHA). A 3 oz serving provides roughly 1 to 1.5g of omega-3s, which meets or exceeds the recommended daily intake. Wild-caught salmon tends to have slightly more omega-3s than farmed.
How often should I eat salmon?
The American Heart Association recommends eating fatty fish like salmon at least twice per week. This provides enough omega-3s for heart health and anti-inflammatory benefits. There is no harm in eating it more frequently if it fits your budget and macros.
Is canned salmon as healthy as fresh?
Canned salmon retains most of the protein, omega-3s, and micronutrients found in fresh salmon. The main difference is higher sodium content (433mg per 100g for canned). Canned salmon is significantly cheaper and has a long shelf life, making it a practical alternative for meal prep on a budget.
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