Salmon nutrition: protein, omega-3 and wild vs farmed
Quick answer: a 100 g (3.5 oz) portion of cooked salmon has about 180 to 210 calories and 22 to 25 g of protein, plus roughly 2 g of the omega-3 fats EPA and DHA. That one portion meets several days’ worth of the commonly recommended omega-3 intake. Salmon is also one of the few foods naturally rich in vitamin D.
Salmon nutrition per 100 g, cooked
| Nutrient | Atlantic, farmed | Atlantic, wild |
|---|---|---|
| Calories | 206 | 182 |
| Protein | 22 g | 25 g |
| Fat | 12 g | 8 g |
| Omega-3 (EPA + DHA) | about 2.1 g | about 1.8 g |
| Vitamin B12 | over 100% DV | over 100% DV |
| Selenium | about 75% DV | about 85% DV |
| Vitamin D | varies, often 10-15 mcg | varies widely |
The live table under this article shows USDA figures for several types, including sockeye and canned pink salmon.
Wild vs farmed salmon
- Farmed salmon has more total fat and calories, and about as much or more omega-3 per portion, because of its feed. It is available year-round and usually cheaper.
- Wild salmon is leaner, with a little more protein. Its color comes from its natural diet.
- Contaminants: both are low in mercury. Levels of some other pollutants have fallen in farmed salmon as feeds have changed, and the health benefits of eating salmon are considered to outweigh the risks for both types.
How much salmon should you eat?
The Dietary Guidelines recommend about 8 ounces of seafood a week for adults, which is two 4 oz portions. Oily fish such as salmon, sardines and trout give the most omega-3. Salmon is on the FDA’s “best choices” list for pregnant and breastfeeding people because it is low in mercury.
Why omega-3 matters
EPA and DHA are long-chain omega-3 fats that support heart and brain health. Plant foods such as flax, chia and walnuts provide a different omega-3 (ALA) that the body converts to EPA and DHA only in small amounts, which is why fish is the main dietary source.
Protein and fullness
At 22 to 25 g of protein per 100 g, one portion covers a good share of a day’s need. See how much protein you need per day.
Cooking salmon safely
Cook salmon to an internal temperature of 145°F (63°C), when the flesh flakes easily and turns opaque. Our oven-baked salmon guide covers times and temperatures, and the safe internal cooking temperatures chart covers other foods.
Frequently asked questions
Is canned salmon as healthy as fresh? Yes. Canned salmon has similar protein and omega-3, and if you eat the soft bones it is also high in calcium.
How many calories in a 6 oz salmon fillet? About 310 to 350 calories cooked, depending on the type.
Is salmon skin healthy? Yes, it contains some of the omega-3 fat. Crisp it in the pan skin side down.
This article is general information, not medical advice.