Calories in Smoked Salmon: Nutrition Facts & Serving Sizes
Per 1 strip (136g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A smoked salmon filet (108g) contains about 373 calories with 65.4g of protein, reflecting the concentrated, dehydrated nature of this USDA entry. Per 100g, smoked salmon provides 345 calories with 60.6g of protein, 11.4g of fat, and 0g of carbs. Note that this data reflects dried/cured smoked salmon, which is significantly more concentrated than fresh salmon. Smoked salmon is an excellent source of selenium at 76mcg per 100g (about 138% daily value) and vitamin B12 at 18.1mcg per 100g (about 754% daily value). It also provides 960mg of potassium per 100g and 22.8mg of niacin per 100g. The omega-3 content (3.5g polyunsaturated fat per 100g) supports heart health and inflammation reduction. Smoked salmon is a versatile, ready-to-eat protein source that pairs well with cream cheese, eggs, bagels, or eaten directly from the package.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 strip (136g) | 469.2 | 82.4g | 0g | 15.5g | 0g |
| 1 filet (108g) | 372.6 | 65.4g | 0g | 12.3g | 0g |
| 100g | 345 | 60.6g | 0g | 11.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 345 | 17% |
| Protein | 60.6g | 121% |
| Total Fat | 11.4g | 15% |
| Saturated Fat | 2.6g | 13% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 51mg | 2% |
| Cholesterol | 155mg | 52% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.6g | 1% |
| Cholesterol | 155mg | 52% |
| Calcium | 58mg | 4% |
| Iron | 1.1mg | 6% |
| Potassium | 960mg | 20% |
| Vitamin A | 31mcg | 3% |
| Vitamin B6 | 0.8mg | 47% |
| Vitamin B12 | 18.1mcg | 754% |
| Magnesium | 58mg | 14% |
| Phosphorus | 650mg | 52% |
| Zinc | 1.1mg | 10% |
| Selenium | 76mcg | 138% |
| Folate | 9mcg | 2% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 22.8mg | 143% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Smoked Salmon
Smoked salmon is a nutrient-dense, ready-to-eat protein source with an impressive micronutrient profile. The vitamin B12 content at 18.1mcg per 100g is exceptional, delivering multiple times the daily recommended intake. B12 supports energy metabolism, nerve function, and red blood cell production, making it especially important for those who train hard.
The 76mcg of selenium per 100g provides over 100% of the daily recommended intake. Selenium functions as an antioxidant, supports thyroid health, and plays a role in immune function. The 960mg of potassium per 100g is notable for an animal product, helping to balance sodium and support muscle function.
Smoked salmon contains omega-3 fatty acids (EPA and DHA) from the salmon's natural fat content. These anti-inflammatory fats support cardiovascular health, brain function, and recovery from intense training. The 22.8mg of niacin per 100g provides over 140% of the daily recommended intake, supporting energy metabolism and cellular health.
As a convenience food, smoked salmon requires no cooking and can be added to meals in seconds. It works well on protein-rich breakfasts with eggs, as a post-workout protein snack, or as a topping on whole grain crackers or rice cakes.
Dietary Considerations
Smoked salmon is naturally gluten-free and keto-friendly (0g carbs). It is not vegan or vegetarian. The sodium content can be high in commercially smoked salmon due to the curing process. For weight loss, smoked salmon is a convenient high-protein option. Those with fish allergies should avoid it. The omega-3 fatty acids make smoked salmon particularly valuable compared to other cured meats.
Daily Intake (100g)
100g of smoked salmon provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in smoked salmon?
The USDA data for smoked salmon (concentrated, cured form) shows 345 calories per 100g and about 373 calories per filet (108g). Fresh or lightly smoked salmon slices from a grocery store deli typically range from 100 to 130 calories per 3 oz (85g) serving.
Is smoked salmon good for weight loss?
Yes, smoked salmon is a high-protein, zero-carb food that supports weight loss. Its rich flavor means a little goes a long way, making it easy to eat satisfying portions without excess calories. It is convenient and requires no preparation.
How much protein in smoked salmon?
The concentrated USDA form of smoked salmon contains 60.6g of protein per 100g. Commercially packaged smoked salmon slices typically provide around 16 to 20g of protein per 3 oz (85g) serving due to higher moisture content.
Is smoked salmon high in omega-3?
Yes, smoked salmon contains omega-3 fatty acids (EPA and DHA) from the salmon's natural fat content. Regular salmon consumption, including smoked varieties, is associated with improved heart health and reduced inflammation.
Is smoked salmon keto-friendly?
Yes, smoked salmon is keto-friendly with 0g of carbs. It provides high protein and healthy fats, making it ideal for a ketogenic diet. Pair it with avocado or cream cheese for additional fat.
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