Raw salmon: 208 kcal per 100 g - calories and macros

Nutrition information: raw salmon

Nutrient	Carbs 100 g	% RI*	Serving (150 g)
Energy	208 kcal870 kJ	10%	312 kcal1305 kJ
Fat	13.4 g	19%	20.1 g
of which saturated fatty acids	3.1 g	16%	4.7 g
Carbs	0 g	0%	0 g
of which sugars	0 g	0%	0 g
Fiber	0 g	-	0 g
Protein	20.4 g	41%	30.6 g
Salt	0.15 g	3%	0.23 g
Water	64.9 g	-	97.4 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in raw salmon?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
100 g	208 kcal	20.4 g	0 g	13.4 g
Serving150 g	312 kcal	30.6 g	0 g	20.1 g

Vitamins and minerals

In 100 g of raw salmon, the most abundant vitamins are vitamin D (220% RI), vitamin B12 (129%), and vitamin B3 (54%). We show nutrients that provide at least 2% RI per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	363 mg	18%
Magnesium	27 mg	7%
Phosphorus	240 mg	34%
Iron	0.3 mg	2%
Zinc	0.4 mg	4%
Selenium	24 µg	44%
Vitamin C	3.9 mg	5%
Vitamin B1 (thiamin)	0.21 mg	19%
Vitamin B2 (riboflavin)	0.16 mg	11%
Vitamin B3 (niacin)	8.7 mg	54%
Vitamin B6	0.64 mg	46%
Folate	26 µg	13%
Vitamin B12	3.2 µg	129%
Vitamin A	58 µg	7%
Vitamin E	3.6 mg	30%
Vitamin D	11 µg	220%

Raw salmon compared with other foods

Raw salmon has more calories per 100 g than 91% of the fish and seafood in our chart. Here are foods in the fish and seafood category with a similar calorie content (kcal per 100 g):

Tuna in its own juices86 kcal
Surimi sticks95 kcal
Baked cod105 kcal
Raw carp127 kcal
Baked carp162 kcal
Tuna in oil198 kcal
Baked salmon206 kcal
Raw salmon208 kcal
Marinated herring262 kcal

Raw salmon in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

2000 kcal diet - day 1: bowl with baked salmon, rice, and avocado
2500 kcal diet - day 1: bowl with baked salmon, rice, and avocado
High-protein diet - day 2: salmon, quinoa, and spinach salad
Low-carb diet - day 5: salmon with broccoli and dill yogurt sauce

Recipes with this ingredient

Salmon with broccoli and dill yogurt sauce — about 476 kcal per serving
Bowl with baked salmon, rice, and avocado — about 675 kcal per serving
Salmon, quinoa, and spinach salad – about 445 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a dinner serving of raw salmon?

A dinner serving of raw salmon (about 150 g) is about 312 kcal: 30.6 g protein, 0 g carbs, and 20.1 g fat.

How many calories are in 100 g of raw salmon?

100 g of raw salmon contains 208 kcal (870 kJ). By comparison, 100 g of baked salmon contains 206 kcal.

How much protein does raw salmon contain?

Raw salmon contains 20.4 g of protein per 100 g, while a dinner serving of raw salmon has about 30.6 g.

How many carbs does raw salmon contain?

100 g of raw salmon contains 0 g of available carbs, including 0 g of sugars, as well as 0 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Fish, salmon, Atlantic, farmed, raw” (NDB 15236). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on variety, size, and preparation method; for packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we create our calorie chart.