A 4 oz (113g) serving of baked Atlantic salmon has 233 calories, 25.0g of protein, and 14.0g of fat (USDA). Salmon is higher in calories than chicken breast or shrimp because of its fat content, and a good share of that fat is omega-3 (EPA and DHA), which your body cannot make on its own. Those extra calories buy you protein, vitamin D and omega-3s. They do not buy you a faster metabolism.
Salmon Calories by Type and Preparation
Not all salmon is the same. Wild-caught sockeye is leaner than farmed Atlantic. Cooking method matters too. USDA FoodData Central values:
| Type / Preparation | Serving | Calories | Protein | Fat |
|---|---|---|---|---|
| Atlantic salmon, raw | 4 oz (113g, raw) | 235 | 23.1g | 15.1g |
| Atlantic salmon, baked | 4 oz (113g) | 233 | 25.0g | 14.0g |
| Sockeye salmon, baked | 4 oz (113g) | 176 | 29.9g | 6.3g |
| Pink salmon, canned (drained) | 4 oz (113g) | 156 | 26.1g | 5.6g |
| Smoked salmon (lox) | 3 oz (85g) | 99 | 15.5g | 3.7g |
| Salmon fillet, grilled | 4 oz (113g) | 233 | 25.0g | 14.0g |
One thing before you copy these numbers into your tracker: the raw row and the baked row describe different amounts of fish. A 4 oz raw fillet loses water in the oven and comes out weighing about 3 oz. So weigh raw and log raw values, or weigh cooked and log cooked values - never mix the two systems. Salmon is actually the forgiving case - rendered fat roughly cancels out the water loss, so raw and baked salmon land within a couple of calories per 100g - but the raw or cooked weighing rule bites much harder on lean meat and grains. It is the same trap as logging dry rice values for cooked rice, which we break down in our rice calorie guide.
Canned pink salmon is the budget-friendly winner — 156 calories with 26g of protein and just 5.6g of fat. Smoked salmon (lox) is surprisingly lean at 99 calories per 3 oz, making it a smart choice for toast toppings and bagels.
Salmon vs Other Proteins
How does salmon compare calorie-for-calorie against other popular protein sources?
| Protein (4 oz cooked) | Calories | Protein | Fat |
|---|---|---|---|
| Chicken breast | 186 | 35.1g | 4.0g |
| Atlantic salmon | 233 | 25.0g | 14.0g |
| Shrimp | 134 | 25.8g | 1.9g |
| Ground turkey 93% | 234 | 29.3g | 13.0g |
| Sirloin steak | 207 | 34.6g | 6.6g |
Chicken breast has more protein per calorie. Shrimp has far fewer calories. But salmon brings something the others don't: omega-3 fatty acids. A 4 oz serving provides about 2g of EPA and DHA. These are the fats with the strongest evidence behind them for heart and triglyceride health, and they are the reason dietary guidelines single out fatty fish at all. What they do not do is change how fast you lose weight.
If you're optimizing purely for protein per calorie, chicken breast wins. If you're building a balanced diet that supports overall health during a calorie deficit, salmon 2–3 times per week is worth the extra calories.
Is Salmon Good for Weight Loss?
It fits weight loss well, but not for the reason you usually read online. Salmon does not speed up fat loss. The trial people cite for that idea (Thorsdottir et al., International Journal of Obesity, 2007, 324 people over 8 weeks) found roughly 1 kg of extra loss over four weeks in the men who ate salmon or took fish oil, and no difference at all in the women. A 2025 systematic review that pooled 9 randomised trials and 568 people eating calorie-restricted diets found no effect of EPA/DHA supplementation on body weight, fat mass, or the muscle people held onto.
What salmon actually does is more boring and more useful. A 4 oz serving is 25g of protein, which is filling, and it is one of the few foods carrying meaningful vitamin D alongside it. You eat it because it keeps you full and covers nutrients you are otherwise short on, not because it changes the arithmetic of a deficit.
At 233 calories per serving, salmon fits comfortably into most calorie targets. Use our daily calorie calculator to find yours — a salmon fillet with steamed vegetables makes a complete dinner under 350 calories.
The key is cooking method. Baking, grilling, or air frying keeps calories in check. A restaurant salmon with cream sauce and butter can double or triple the count — our restaurant guide covers how to navigate this.
Wild-Caught vs Farmed Salmon
| Wild Sockeye | Farmed Atlantic | |
|---|---|---|
| Calories (4 oz) | 176 | 233 |
| Protein | 29.9g | 25.0g |
| Fat | 6.3g | 14.0g |
| Omega-3s | ~1.3g | ~2.1g |
| Price | Higher | Lower |
Wild-caught is leaner (57 fewer calories) but more expensive. Farmed has more omega-3s because of what the fish are fed. For weight loss, either works. If budget matters, farmed Atlantic salmon or canned pink salmon deliver excellent nutrition per dollar.
Best Ways to Cook Salmon for Weight Loss
- Baked (425°F, 12–15 min) — simplest method. Season with lemon, garlic, dill. No added oil needed — salmon has enough natural fat.
- Air fried (400°F, 8–10 min) — crispy skin without extra oil. Pairs with our air fryer potato wedges.
- Grilled (medium-high, 4–5 min per side) — smoky flavor, fat drips away.
- Poached — lowest calorie method. Simmer in broth with herbs for a delicate result.
Avoid pan-frying in butter (adds 100+ calories) and cream-based sauces (200–400 calories). If you want sauce, try a squeeze of lemon, a tablespoon of soy sauce (10 cal), or a Greek yogurt–dill sauce (30 cal for 2 tbsp).
How Much Salmon Should You Eat Per Week?
The American Heart Association recommends two 3.5 oz servings of fatty fish per week. That's about 8 oz (225g) of salmon weekly. For weight loss, you can eat more — just account for the calories.
Track how salmon fits your daily targets with our macro calculator. At 25g protein per serving, two servings covers about 35% of most people's daily protein needs.
Full Nutrition: Atlantic Salmon per 100g (Baked)
| Nutrient | Amount |
|---|---|
| Calories | 206 kcal |
| Protein | 22.1g |
| Total fat | 12.4g |
| Omega-3 (EPA + DHA) | ~2.1g |
| Carbohydrates | 0g |
| Vitamin D | 11.1 µg (56% DV) |
| Vitamin B12 | 2.8 µg (117% DV) |
| Selenium | 41.4 µg (60% DV) |
Source: USDA FoodData Central. Atlantic salmon, farmed, cooked with dry heat.
