How Many Calories in Salmon
Salmon is one of the most supportive foods you can add to your day. It is rich, satisfying, and full of nutrients that help you feel steady and energized. Many WeightBuddy users enjoy salmon because it brings fullness without heaviness.
Let’s begin with the main question.
How Many Calories in Salmon
A 3 ounce cooked salmon fillet has about 175 to 200 calories.
Here are the most common serving sizes:
- 3 ounces cooked: about 175 to 200 calories
- 4 ounces cooked: about 235 to 260 calories
- 6 ounces cooked: about 350 to 400 calories
- 100 grams cooked: about 200 calories
- One typical restaurant portion (6 to 8 ounces): about 350 to 520 calories
If you’re comparing salmon to a heavier meal choice, you can check the calorie guide for a Big Mac.
Salmon Nutrition Breakdown
Salmon brings a strong balance of protein and healthy fats. A 3 ounce serving contains:
- Protein: about 17 to 20 grams
- Healthy fats: including omega-3 fatty acids
- Carbs: 0 grams
- B vitamins that support energy
- Potassium for hydration and muscle function
- Selenium and natural antioxidants
This combination helps you stay full and energized for long periods of time.
Is Salmon Good for Weight Loss
Yes, salmon supports weight loss very well. Its protein and healthy fats keep you full, reduce cravings, and help stabilize hunger throughout the day.
Salmon works well for WeightBuddy users because:
- It keeps hunger steady
- It offers long lasting energy
- It reduces cravings
- It pairs well with vegetables and rice
- It helps build balanced meals
If you want something lighter to pair with a salmon dinner, here is the calorie guide for grapes.
Calories in Salmon by Cooking Style
The calorie count shifts slightly depending on how you prepare it:
1. Grilled salmon
Usually 175 to 220 calories for a 3 ounce portion.
2. Baked salmon
Around 180 to 220 calories, depending on seasonings.
3. Pan seared salmon
Often 220 to 260 calories due to added oil.
4. Air fryer salmon
Usually 180 to 220 calories.
5. Poached salmon
One of the lightest versions, about 170 to 190 calories.
Portion Tips for Salmon
- Stick to 3 to 6 ounce servings for easy tracking
- Use light oils when cooking
- Add vegetables for volume without many calories
- Pair with balanced carbs when needed
- Keep sauces simple to avoid extra calories
Salmon makes it easy to build a filling and nourishing meal.
Frequently Asked Questions
How many calories are in 6 ounces of salmon
Usually 350 to 400 calories, depending on cooking style.
Is salmon healthier than chicken
Both are healthy. Salmon has more healthy fats, while chicken is lower in calories.
Is farmed salmon higher in calories
Calories are similar. The main differences are in fat composition.
Can I eat salmon every day
Many people enjoy salmon regularly. Portion awareness helps keep calories steady.
Is salmon high in carbs
No. Salmon contains zero carbs.
