Salmon Nutrition Facts: Calories, Macros & Health Benefits

Summary: One fillet (113g / 4 oz) of salmon contains 235 calories, 22.6g protein, 0g carbs, and 14.7g fat. Salmon is a good source of saturated fat, cholesterol, vitamin b6.

How Many Calories Are in Salmon?

One fillet (113g / 4 oz) of salmon contains 235 calories. Here’s the complete nutrition breakdown:

Salmon Nutrition Facts & Health Benefits

Is Salmon Good for You?

Yes, salmon is an excellent protein source that supports muscle growth and heart health. One 4 oz fillet delivers 22.6g of protein (45% daily value) and exceptional B12 content at 151% of daily needs, while providing heart-healthy omega-3 fatty acids with minimal sodium (3% daily value). Its anti-inflammatory properties and low glycemic index make it ideal for weight management and metabolic health.

Key Health Benefits of Salmon

• Exceptional Protein Content: At 22.6g per fillet, salmon provides nearly half your daily protein requirement, making it excellent for muscle repair and satiety during weight loss.

• B-Vitamin Powerhouse: Salmon delivers 151% of daily B12 and 40% of B6 per serving, supporting energy metabolism, neurological function, and red blood cell formation.

• Phosphorus for Bone Health: With 284.8mg of phosphorus (23% DV), salmon supports calcium absorption and skeletal integrity when combined with adequate calcium intake.

• Anti-Inflammatory Omega-3s: Though not listed separately, salmon is renowned for its omega-3 fatty acid content, which research links to reduced inflammation and cardiovascular protection.

• Keto and Weight Loss Friendly: At 235 calories with zero carbs and minimal sugar, salmon fits perfectly into low-carb diets while providing sustained satiety through its protein and fat content.

Salmon vs Tuna

Salmon and tuna are both lean proteins, but they differ in key nutrients. Salmon contains slightly more total fat (14.7g vs ~1g in light tuna) and significantly more B12, while tuna generally offers higher protein density per calorie. Both are excellent omega-3 sources, though salmon’s higher fat content includes more EPA and DHA—the omega-3s most linked to heart and brain health.

Frequently Asked Questions

How many calories are in salmon?

One 4 oz (113g) fillet of salmon contains 235 calories, making it a moderate-calorie protein choice suitable for most dietary goals.

Is salmon good for weight loss?

Yes, salmon supports weight loss through high protein content (22.6g per fillet) that increases satiety, zero carbohydrates that keep blood sugar stable, and a low glycemic index that prevents energy crashes and cravings.

Does salmon have omega-3 fatty acids?

Yes, salmon is renowned as one of the best dietary sources of omega-3 fatty acids (EPA and DHA), which are linked to reduced inflammation, improved heart health, and better cognitive function—though the exact amount varies by salmon type and preparation.

Is salmon keto-friendly?

Absolutely, salmon is ideal for keto diets with zero carbohydrates, 14.7g of fat per fillet, and 22.6g of protein, making it a nutrient-dense choice that fits macronutrient targets perfectly.

Can you eat salmon every day?

Yes, most people can safely eat salmon daily; it’s low in sodium (67mg per fillet) and provides excellent nutrition without harmful accumulation concerns, though varying your protein sources ensures broader micronutrient intake.

How to Track Salmon Nutrition with Gram

Gram’s AI food recognition makes it simple to log salmon meals instantly—just photograph your plate and the app identifies portion size and nutritional content automatically. With detailed breakdowns of all micronutrients from salmon, you can track your B12, protein, and omega-3 intake toward your daily goals, making it easier to optimize your diet for health outcomes like muscle gain or inflammation reduction.

Nutrition data sourced from USDA FoodData Central. Track salmon and thousands of other foods with the Gram app.