Salmon calories: per 100g, per fillet and by cooking method
Salmon is a rich, fatty fish prized for protein and omega-3s. Its calories move mostly with the size of the fillet, how it's cooked, whether you leave the skin on, and any oil or butter in the pan.
Typical portion170 gCalories≈ 350 kcal
Quick answer
Cooked salmon has about 206 kcal per 100 g. A typical 6 oz (170 g) baked fillet is around 350 kcal. Pan-frying, leaving the skin on, or adding oil can push it toward 500-600 kcal.
Nutrition facts
Per 100 g
Approximate values. Your recipe and portion can change the result.
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Cooking
Oil level
Estimated result
Base · 170 g350 kcal
Oil level: None0 kcal
Skin on0 kcal
Total350 kcal
- Protein37 g
- Fat20 g
- Carbs0 g
Portion size and cooking method move single foods most; frying adds oil.
What is usually inside
salmon filletsaltpepperolive oil or butterlemondill
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FAQ
How many calories are in salmon?
Cooked salmon has about 206 kcal per 100 g. A typical 6 oz (170 g) baked fillet is around 350 kcal, with roughly 37 g of protein.
How many calories are in a 6 oz salmon fillet?
A 6 oz (170 g) baked or grilled fillet is about 350 kcal. Pan-fried, skin-on, or cooked in oil it can climb to 450-600 kcal.
Does grilling, baking or pan-frying change the calories?
Yes. Baking and grilling stay close to the raw count, while pan-frying adds calories from oil absorbed during cooking. Leaving the skin on also adds fat.
Can SpoonCheck estimate my salmon from a photo?
Yes. A photo helps estimate the fillet size, the cooking style, and visible oil or glaze, so you don't have to weigh every piece.
Data source: USDA FDC (salmon, Atlantic, farmed, cooked, dry heat) ~206 kcal/100g; oil and skin deltas from typical home-cooked builds
SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.