A 4 oz (113g) serving of baked Atlantic salmon has 234 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 — but those are omega-3 fats that your body actually needs. It's one of the healthiest proteins you can eat, and the calorie count is still moderate for what you get.
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) | 208 | 22.6g | 12.4g |
| Atlantic salmon, baked | 4 oz (113g) | 234 | 25.0g | 14.0g |
| Sockeye salmon, baked | 4 oz (113g) | 190 | 24.2g | 9.7g |
| Pink salmon, canned (drained) | 4 oz (113g) | 150 | 24.6g | 5.2g |
| Smoked salmon (lox) | 3 oz (85g) | 99 | 15.5g | 3.7g |
| Salmon fillet, grilled | 4 oz (113g) | 234 | 25.0g | 14.0g |
Canned pink salmon is the budget-friendly winner — 150 calories with nearly 25g of protein and the lowest fat content. 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 | 187 | 35.3g | 4.1g |
| Atlantic salmon | 234 | 25.0g | 14.0g |
| Shrimp | 120 | 24.0g | 1.8g |
| Ground turkey 93% | 170 | 21.3g | 9.0g |
| Sirloin steak | 207 | 33.3g | 7.4g |
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 single serving provides over 2g of EPA and DHA, which reduce inflammation, support heart health, and may improve insulin sensitivity during weight loss.
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?
Yes — and the science backs it up. A study published in the International Journal of Obesity found that participants who ate salmon as part of a calorie-restricted diet lost more weight than those who ate the same calories without fish. The omega-3 fatty acids appear to improve fat metabolism.
At 234 calories per serving with 25g of protein, 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) | 190 | 234 |
| Protein | 24.2g | 25.0g |
| Fat | 9.7g | 14.0g |
| Omega-3s | ~1.3g | ~2.1g |
| Price | Higher | Lower |
Wild-caught is leaner (44 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 | 208 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.
