How many calories are in a standard 1/2 fillet (154g) of salmon?

A standard 1/2 fillet (154g) (154g) of salmon contains 320 calories, with 31.4g protein, 0g carbs, and 20.6g fat according to USDA FoodData Central (FDC ID: 173686).

Is salmon good for a weight loss calorie deficit?

Wild Atlantic salmon fillet baked. High in long-chain omega-3 fatty acids (EPA & DHA), selenium, and B-vitamins. Its macronutrient ratio and micronutrient profile make it a verified whole food choice for structured energy balance.

meat proteinUSDA FDC ID: 173686(Salmo salar)

Salmon Calories & Nutrition Facts

Q: What is the calorie density of salmon per 100g?

Per 100 grams, salmon provides 208 kcal, 20.4g protein, 0g carbohydrates, and 0g dietary fiber.

Quick Answer: A standard 1/2 fillet (154g) of salmon contains 320 calories. Per 100 grams, salmon provides 208 kcal, 20.4g protein, 0g carbohydrates, and 13.4g fat based on verified USDA FoodData Central records.

Wild Atlantic salmon fillet baked. High in long-chain omega-3 fatty acids (EPA & DHA), selenium, and B-vitamins. Use the interactive portion selector below to calculate exact calories and macronutrients for small, medium, large, or custom gram portions.

Interactive Portion Selector

Calculate Nutrition by Serving Size

grams

Calories

208kcal

per 100 grams cooked (100g)

Protein

20.4g

39% of energy

Carbohydrates

0% of energy

Total Fat

13.4g

58% of energy

Serving: 100 grams cooked (100 grams)

Comprehensive Nutrition Facts (Per 100g)

Standard laboratory basis: 100 grams edible portion

100 g standard

Calories208 kcal

Total Fat13.4 g

Saturated Fat3.1 g

Sodium59 mg

Potassium363 mg

Total Carbohydrate0 g

Dietary Fiber0 g

Total Sugars0 g

Protein20.4 g

Preparation & Cooking Variations

How different cooking methods affect caloric density and moisture content per 100g

Preparation Method	Calories / 100g	Protein	Carbs	Fat	Nutritional Impact
Baked / Grilled dry heat	208 kcal	20.4g	0g	13.4g	Standard preparation
Poached	198 kcal	21g	0g	12.1g	Cooked gently in broth

Nutritional Comparison with Similar Foods

Direct evidence-based comparisons derived from verified database records

Salmon vs Tuna

View Tuna →

Salmon delivers 13x more healthy omega-3 fatty acids than canned tuna, but tuna has fewer calories (132 vs 208 kcal/100g) due to lower fat.

Verified Nutrition Data•Source: USDA FoodData Central(ID: 173686)

Verified: 2026-09-01|Provenance Policy|FDC Record ↗

Related meat protein Foods

Chicken Breast165 kcal / 100g Tuna132 kcal / 100g Shrimp99 kcal / 100g

Calculate Daily Targets

Macro Calculator →Convert your daily calorie target into optimal grams of protein, carbohydrates, and dietary fats tailored to your body composition and training targets.Protein Calculator →Calculate your daily protein targets based on ISSN sports nutrition guidelines for muscle growth, tissue repair, and appetite control in a deficit.