Salmon Calories and Macros — Nutrition Facts per 100g (cooked)

Salmon contains 206 calories per 100g (cooked), with 22.1g of protein, 0g of carbs, and 12.4g of fat. Here's the full nutrient breakdown — sourced from USDA FoodData Central — and how it fits into common tracking goals.

Salmon nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Values reflect Atlantic salmon, cooked. Wild salmon is slightly leaner (around 180 kcal per 100g); farmed runs a touch higher in fat.

How does salmon fit your goals?

With 22.1g of protein per 100g (cooked), salmon is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 15% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, salmon fits keto, low-carb, and high-protein eating patterns.

How salmon compares to other proteins

The fastest way to log salmon

You could search a food database for "salmon", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies salmon, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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