Published by Saura ·
Salmon nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 227 kcal and 21.7 g protein. Reference food and preparation: oven-baked salmon fillet reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of salmon (oven-baked salmon fillet reference) supplies about 341 kcal, 32.6 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Salmon: nutrition per 100 g and example portion
Reference preparation: oven-baked salmon fillet reference. The exact source name is “Salmon fillet, oven-baked” (Fineli food 33564). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 227 kcal | 341 kcal |
| Protein | 21.7 g | 32.6 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 15.7 g | 23.6 g |
| Saturated fat | 3 g | 4.5 g |
| Fiber | 0 g | 0 g |
How to weigh salmon
Use a cooked edible salmon weight with this baked-filleted reference. Raw farmed salmon, wild salmon, smoked salmon and canned salmon have different composition. Discarded skin or bones should not be counted as food eaten.
Calculate your own salmon portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 227.1 × 1.5 = 340.65 kcal, displayed as approximately 341 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as oven-baked salmon fillet reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Oil, teriyaki glaze, pesto and cream sauce need separate entries. Fat can also be left on a tray during cooking, so a recipe estimate has limits. This extract includes total and saturated fat but does not quantify omega-3 fatty acids.
Meal ideas using salmon
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Serve baked salmon with brown rice and broccoli.
- Make a salmon, potato and cucumber plate with a measured herb dressing.
Compare other fish and seafood
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Trout | plain trout, uncooked source reference | 108 kcal | 20 g | 0 g |
| Rainbow trout | raw rainbow-trout fillet | 153 kcal | 16.8 g | 0 g |
| Canned tuna in water | canned tuna in water reference | 99 kcal | 22.4 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Fish and seafood nutrition: compare foods and portionsCompare fish and seafood calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Trout nutrition: calories, protein and portion sizesTrout (raw): about 108 kcal and 20 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Rainbow trout nutrition: calories, protein and portion sizesRainbow trout (raw fillet): about 153 kcal and 16.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Canned tuna in water nutrition: calories, protein and portion sizesTuna in water (canned): about 99 kcal and 22.4 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to log sauces and dressings as part of the mealMeasure packaged or homemade sauces, divide shared dressing and avoid double-counting oil, mayonnaise, yogurt or cheese already included in a recipe.
- How to estimate food from a photo and review the resultTake a useful meal photo, add hidden ingredients and preparation details, and review portion estimates before saving calories and nutrients in your diary.
Frequently asked questions
How many calories are in 150 g of salmon?
This oven-baked salmon fillet reference reference supplies about 341 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of salmon matter?
Oil, teriyaki glaze, pesto and cream sauce need separate entries. Fat can also be left on a tray during cooking, so a recipe estimate has limits. This extract includes total and saturated fat but does not quantify omega-3 fatty acids.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 33564: Salmon fillet, oven-baked
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 823: Trout
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 33419: Rainbow trout, fillet
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11067: Tuna, in water, canned
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.