Salmon calories and nutrition facts

Per 100 g: 208 kcal — 20 g protein, 13 g fat and 0 g carbs.

Salmon is one of the few everyday foods rich in vitamin D, and it brings plenty of vitamin B12 too. Most salmon in British shops is farmed Atlantic salmon, an oily fish at around 200 kcal per 100 g raw. Smoked salmon is leaner at about 117 kcal, and it’s usually eaten in thin slices on bagels, blinis or scrambled eggs.

High in protein
Low salt
High in vitamin D
High in vitamin B12

Nutrition per 100 g

Updated: 15 October 2026

Protein 38%
Fat 56%
Carbs 0%
Other 5%

In everyday portions

Typical serving · 150 g 312 kcal
100 kcal is 48 g this much of it gives 100 kcal
20 g of protein is 100 g this much to eat for 20 g of protein
Energy density Medium 2.1 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

Variant	Kcal	Protein	Fat
Raw	208	20	13
Baked	206	22.1	12.3
Smoked	117	18.3	4.3
Grilled	223	25.5	13.5
Steamed	195	23	11.5
Poached	193	25	10.3

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Raw

Energy and macros

Energy 208 kcal 10%
Protein 20 g 40%
Fat 13 g 19%
Carbs including fibre 0 g 0%
Fibre 0 g
Salt 0.15 g 2%

Where the calories come from

Protein 38%
Fat 56%
Carbs 0%
Other 5%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 58 µg 7%
Vitamin D 11 µg 220%
Vitamin E 3.5 mg 30%
Vitamin K 0.5 µg <1%
Vitamin C 3.9 mg 5%
Vitamin B1 (thiamin) 0.207 mg 19%
Vitamin B2 (riboflavin) 0.155 mg 11%
Vitamin B3 (niacin) 8.7 mg 54%
Vitamin B5 (pantothenic acid) 1.5 mg 26%
Vitamin B6 0.636 mg 45%
Folate (B9) 26 µg 13%
Vitamin B12 3.2 µg 129%
Choline 78.5 mg

Minerals

Potassium 363 mg 18%
Calcium 9 mg 1%
Phosphorus 240 mg 34%
Magnesium 27 mg 7%
Iron 0.34 mg 2%
Zinc 0.36 mg 4%
Copper 0.045 mg 4%
Manganese 0.011 mg <1%
Selenium 24 µg 44%
Iodine 5 µg 3%
Sodium 59 mg 2%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
Low salt
High in vitamin D
High in vitamin B12
High in vitamin B3
High in vitamin B6
High in selenium
High in phosphorus
Source of vitamin E
Source of vitamin B5
Source of vitamin B1
Source of potassium

Baked

Energy and macros

Energy 206 kcal 10%
Protein 22.1 g 44%
Fat 12.3 g 18%
Carbs available, without fibre 0 g 0%
Fibre 0 g
Salt 0.15 g 3%

Where the calories come from

Protein 44%
Fat 56%
Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 69 µg 9%
Vitamin D 13.1 µg 262%
Vitamin E 1.1 mg 9%
Vitamin K 0.1 µg <1%
Vitamin C 3.7 mg 5%
Vitamin B1 (thiamin) 0.34 mg 31%
Vitamin B2 (riboflavin) 0.135 mg 10%
Vitamin B3 (niacin) 8 mg 50%
Vitamin B5 (pantothenic acid) 1.5 mg 25%
Vitamin B6 0.647 mg 46%
Folate (B9) 34 µg 17%
Vitamin B12 2.8 µg 112%
Choline 90.5 mg

Minerals

Potassium 384 mg 19%
Calcium 15 mg 2%
Phosphorus 252 mg 36%
Magnesium 30 mg 8%
Iron 0.34 mg 2%
Zinc 0.43 mg 4%
Copper 0.049 mg 5%
Manganese 0.016 mg <1%
Selenium 41.4 µg 75%
Iodine 15 µg 10%
Sodium 61 mg 3%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
Low salt
High in vitamin D
High in vitamin B12
High in selenium
High in vitamin B3
High in vitamin B6
High in phosphorus
High in vitamin B1
Source of vitamin B5
Source of potassium
Source of folate

Smoked

Energy and macros

Energy 117 kcal 6%
Protein 18.3 g 37%
Fat 4.3 g 6%
Carbs available, without fibre 0 g 0%
Fibre 0 g
Salt 1.7 g 28%

Where the calories come from

Protein 65%
Fat 35%
Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 26 µg 3%
Vitamin D 17.1 µg 342%
Vitamin E 1.4 mg 11%
Vitamin K 0.1 µg <1%
Vitamin C 0 mg 0%
Vitamin B1 (thiamin) 0.023 mg 2%
Vitamin B2 (riboflavin) 0.101 mg 7%
Vitamin B3 (niacin) 4.7 mg 30%
Vitamin B5 (pantothenic acid) 0.87 mg 14%
Vitamin B6 0.278 mg 20%
Folate (B9) 2 µg 1%
Vitamin B12 3.3 µg 130%
Choline 89 mg

Minerals

Potassium 175 mg 9%
Calcium 11 mg 1%
Phosphorus 164 mg 23%
Magnesium 18 mg 5%
Iron 0.85 mg 6%
Zinc 0.31 mg 3%
Copper 0.23 mg 23%
Manganese 0.017 mg <1%
Selenium 32.4 µg 59%
Iodine 56 µg 37%
Sodium 672 mg 28%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
High in vitamin D
High in vitamin B12
High in selenium
High in iodine
Source of vitamin B3
Source of phosphorus
Source of copper
Source of vitamin B6

Grilled

Energy and macros

Energy 223 kcal 11%
Protein 25.5 g 51%
Fat 13.5 g 19%
Carbs available, without fibre 0 g 0%
Fibre 0 g
Salt 0.11 g 2%

Where the calories come from

Protein 46%
Fat 54%
Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A no data
Vitamin D 5.8 µg 116%
Vitamin E 3.5 mg 29%
Vitamin K no data
Vitamin C no data
Vitamin B1 (thiamin) 0.23 mg 21%
Vitamin B2 (riboflavin) 0.086 mg 6%
Vitamin B3 (niacin) 8.2 mg 51%
Vitamin B5 (pantothenic acid) 1.7 mg 28%
Vitamin B6 0.34 mg 24%
Folate (B9) 18 µg 9%
Vitamin B12 3.4 µg 136%
Choline no data

Minerals

Potassium 414 mg 21%
Calcium 8.4 mg 1%
Phosphorus 263 mg 38%
Magnesium 31.7 mg 8%
Iron 0.43 mg 3%
Zinc 0.48 mg 5%
Copper 0.05 mg 5%
Manganese 0.05 mg 2%
Selenium 11 µg 20%
Iodine 13.5 µg 9%
Sodium 44.2 mg 2%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
Low salt
High in vitamin B12
High in vitamin D
High in vitamin B3
High in phosphorus
Source of vitamin E
Source of vitamin B5
Source of vitamin B6
Source of vitamin B1
Source of potassium
Source of selenium

Steamed

Energy and macros

Energy 195 kcal 10%
Protein 23 g 46%
Fat 11.5 g 16%
Carbs available, without fibre 0 g 0%
Fibre 0 g
Salt 0.13 g 2%

Where the calories come from

Protein 47%
Fat 53%
Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A 5 µg <1%
Vitamin D 8.7 µg 174%
Vitamin E 2 mg 17%
Vitamin K no data
Vitamin C 0 mg 0%
Vitamin B1 (thiamin) 0.22 mg 20%
Vitamin B2 (riboflavin) 0.11 mg 8%
Vitamin B3 (niacin) 7 mg 44%
Vitamin B5 (pantothenic acid) 1.1 mg 18%
Vitamin B6 0.49 mg 35%
Folate (B9) 11.7 µg 6%
Vitamin B12 3 µg 122%
Choline no data

Minerals

Potassium 390 mg 20%
Calcium 9.2 mg 1%
Phosphorus 270 mg 39%
Magnesium 21.4 mg 6%
Iron 0.4 mg 3%
Zinc 0.39 mg 4%
Copper 0.026 mg 3%
Manganese 0.007 mg <1%
Selenium 19 µg 35%
Iodine 17 µg 11%
Sodium 51.5 mg 2%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
Low salt
High in vitamin D
High in vitamin B12
High in vitamin B3
High in phosphorus
High in vitamin B6
High in selenium
Source of vitamin B1
Source of potassium
Source of vitamin B5
Source of vitamin E

Poached

Energy and macros

Energy 193 kcal 10%
Protein 25 g 50%
Fat 10.3 g 15%
Carbs available, without fibre 0 g 0%
Fibre 0 g
Salt 0.08 g 1%

Where the calories come from

Protein 52%
Fat 48%
Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

Vitamin A no data
Vitamin D 3.5 µg 69%
Vitamin E 2.6 mg 22%
Vitamin K no data
Vitamin C no data
Vitamin B1 (thiamin) 0.25 mg 23%
Vitamin B2 (riboflavin) 0.056 mg 4%
Vitamin B3 (niacin) 6.2 mg 39%
Vitamin B5 (pantothenic acid) 1.5 mg 25%
Vitamin B6 0.58 mg 41%
Folate (B9) 28 µg 14%
Vitamin B12 no data
Choline no data

Minerals

Potassium 347 mg 17%
Calcium 4.6 mg <1%
Phosphorus 150 mg 21%
Magnesium 29.7 mg 8%
Iron 0.3 mg 2%
Zinc 0.4 mg 4%
Copper 0.05 mg 5%
Manganese 0.05 mg 2%
Selenium 2.5 µg 5%
Iodine no data
Sodium 33.6 mg 1%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

High in protein
Very low salt
High in vitamin D
High in vitamin B6
High in vitamin B3
Source of vitamin B5
Source of vitamin B1
Source of vitamin E
Source of phosphorus
Source of potassium

Fish and seafood

Among fish and seafood

The category in the 17 Fit catalog: 183 foods. Compared per 100 g.

More calories than 77% of fish and seafood.
More vitamin D than 80% of fish and seafood.
More vitamin B3 than 89% of fish and seafood.
More vitamin B6 than 95% of fish and seafood.
More vitamin E than 86% of fish and seafood.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Fish and seafood

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Where these numbers come from

Calories and macros: 17 Fit’s reference values, the same as in the app.

Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).

Carbs are given including fibre.

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