Calories in Salmon
235kcal
Per 4 oz fillet (113g)
Protein
24.9g
Carbs
0g
Fat
14.7g
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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.
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