Calories in Salmon
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
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Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin D | 13.1µg | 127% | |
| Vitamin B12 | 2.0µg | 83% | |
| Selenium | 36.5µg | 66% | |
| Niacin (B3) | 8.7mg | 54% | |
| Vitamin B6 | 0.64mg | 38% | |
| Phosphorus | 252mg | 20% | |
| Potassium | 363mg | 8% | |
| Magnesium | 27mg | 6% | |
| Vitamin E | 3.55mg | 24% | |
| Riboflavin | 0.45mg | 35% |
Calories in Salmon by Weight
| Weight | Calories | Protein | Fat | Carbs |
|---|
Macronutrient Breakdown — per 100g
Farmed salmon has more fat (13-16g/100g) than wild (6-9g/100g) but similar omega-3 content. Atlantic salmon is most commonly available. Pink and sockeye salmon are leaner (~140-170 kcal/100g).
Micronutrient Highlights
Salmon Health Benefits
Omega-3 — The Most Important Nutrient in Salmon
Salmon provides 2.2g of EPA and DHA omega-3 fatty acids per 100g — the richest common dietary source. EPA and DHA are essential for brain function, reduce triglycerides by 15-30%, lower blood pressure by 2-5 mmHg, and reduce cardiovascular events by 10-15% according to meta-analyses. Unlike plant omega-3 (ALA), EPA and DHA are directly bioavailable without conversion. A single salmon fillet provides the entire weekly omega-3 recommendation from most health authorities.
Vitamin D — Critical Nutrient, Rare Food Source
Salmon provides 13.1µg of vitamin D per 100g — 127% of the daily value. Vitamin D deficiency affects over 1 billion people worldwide and is associated with bone disease, immune dysfunction, depression, and increased cancer risk. Very few foods naturally contain meaningful vitamin D. A 100g portion of salmon is one of the most effective dietary interventions for vitamin D status, particularly in regions with limited sun exposure.
Brain Health and Cognitive Protection
DHA (the omega-3 in salmon) is the primary structural fat in the human brain — comprising 40% of brain polyunsaturated fatty acids. Regular fatty fish consumption is associated with 47% lower risk of Alzheimer's disease in prospective studies. The MIDAS trial found that 900mg DHA daily improved learning and memory in older adults with age-related cognitive decline. Salmon's combination of DHA, B12, selenium, and antioxidants makes it uniquely protective for brain health.
Astaxanthin — Unique Antioxidant
Salmon gets its pink-red colour from astaxanthin — a carotenoid with antioxidant potency 6,000× stronger than vitamin C. Astaxanthin reduces oxidative stress in muscles (reducing post-exercise soreness), protects skin from UV damage, reduces inflammation, and crosses the blood-brain barrier. Unlike most carotenoids, astaxanthin is not converted to vitamin A in the body and accumulates in mitochondria where it protects cellular energy production.
Salmon vs Other Fish — Calorie Comparison
Is Salmon Suitable for Your Diet?
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Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.