🐟 protein
Calories in Salmon
235kcal
Per 4 oz fillet (113g)
Protein
24.9g
Carbs
0g
Fat
14.7g
AskCalories
Track meals with editable AI estimates
Use a photo, type what you ate, or dictate into chat. Review the estimated portions, calories, protein, carbs, fat, and fiber before saving.
Atlantic salmon — fatty fish with omega-3, high protein, no carbs.
Best omega-3 source in the standard supermarket. ~2g EPA+DHA per 4 oz. Great for cuts where fat is limiting (use as your fat source).
Best for
- higher-fat protein meals — 22g protein with 13g fat / 100g
- people who under-eat fat and bounce off super-lean diets
Watch out
- double-counting oil or butter you already logged separately
- assuming “protein” means low calorie — fat drives energy density here
How to log it
Log the cut/state you actually have (skin-on, marbled, etc.). 4 oz fillet (~113g) is the practical unit in the app.
Where it fits the day
Works when the rest of the day is lighter on oils and nuts. Watch the weekly fat budget, not just the meal selfie.
Cooked, grilled, fried & breaded
The numbers above are for plain salmon. Cooking method and restaurant prep change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~208 | Matches the page numbers |
| Pan-fried with oil or butter | ~230–270 | Cooking fat on top of fish fat |
| Breaded & fried | ~250–310 | Breading + oil |
| Restaurant glazed / sauced | ~240–300 | Honey glaze, cream, or butter sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz fillet (113g) | 235 | 24.9g | 0g | 14.7g |
| 6 oz fillet (170g) | 354 | 37.4g | 0g | 22.1g |
Per 100g: 208 kcal · 22g P · 0g C · 13g F