Salmon: Calories, Nutrition Facts, and Health Benefits (2026)

Salmon contains 175 calories per 3 oz cooked (85 g), providing 18.7 g of protein and 10.2 g of fat. It has 0 g of carbohydrates and sugar, making it a low-carb option. Notably, salmon offers 2.55 mcg of vitamin B12 and 30 mcg of selenium per serving.

This page provides a comprehensive overview of salmon's nutritional profile, focusing on its benefits and how it fits into various dietary goals. It includes details on calories, macronutrients, and health benefits associated with salmon consumption.

Salmon Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of salmon per 3 oz cooked (85 g) and per 100 g serving.

Values are for 3 oz cooked (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	175	206	9%
Protein	18.7 g	22.0 g	37%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	10.2 g	12.0 g	13%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	326 mg	384 mg	7%
Saturated Fat	2.1 g	2.5 g	11%
Vitamin B12	2.55 mcg	3.00 mcg	106%
Selenium	30 mcg	35 mcg	54%

About 0% of salmon calories come from carbohydrates, 45% from protein and 55% from fat.

Salmon by Health Goal

Explore how salmon rates for common dietary goals with our by-goal ratings section, highlighting its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Good	175 calories per serving; leaner cuts are better for weight loss
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Excellent	Lean protein and, in oily fish, omega-3 fats that support heart health
Muscle gain	Excellent	High-quality complete protein at 18.7 g per serving

Salmon and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Salmon contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Salmon Compares to Other Protein Foods

In the comparison table, we examine how salmon stacks up against other protein foods, providing insights into its unique benefits.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Salmon	206	22.0	12.0	2.5
Tuna Steak	130	29.0	0.6	0.2
Canned Tuna	116	26.0	0.8	0.2
Cod	105	23.0	0.9	0.2

Salmon Myths, Checked

Farmed salmon is unhealthy , Misleading. Farmed salmon still provides omega-3s and protein; both farmed and wild are nutritious.

You need supplements instead of fish for omega-3 , Misleading. Two servings of oily fish a week meets most people omega-3 needs.

How to Track Salmon

With salmon, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log salmon accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of salmon?

How many calories are in 3 oz of salmon? Salmon contains 175 calories per 3 oz cooked (85 g), making it a relatively low-calorie protein source.

Is salmon good for weight loss?

Is salmon good for weight loss? Yes, salmon can be beneficial for weight loss due to its high protein content of 18.7 g per 3 oz, which can help promote satiety.

Can people with diabetes eat salmon?

Can people with diabetes eat salmon? Yes, salmon is suitable for people with diabetes as it has 0 g of carbohydrates, meaning it does not raise blood sugar levels.

How much protein is in salmon?

How much protein is in salmon? A 3 oz serving of salmon provides 18.7 g of protein, making it an excellent source of high-quality protein.

Is salmon high in sugar?

Is salmon high in sugar? No, salmon contains 0 g of sugar, making it a suitable choice for those monitoring their sugar intake.

Is salmon good for you?

Is salmon good for you? Yes, salmon is considered healthy due to its high omega-3 fatty acid content, along with essential vitamins and minerals.

Key Takeaways

• Salmon provides 175 calories per 3 oz cooked (85 g).
• Each serving contains 18.7 g of protein.
• Salmon has 10.2 g of fat, including omega-3 fatty acids.
• It contains 0 g of carbohydrates and sugar.
• Salmon is rich in vitamin B12, offering 2.55 mcg per serving.
• Selenium content in salmon is 30 mcg per 3 oz serving.