Salmon Calories and Macros — Nutrition Facts per 100g (cooked)
Salmon: 208 cal, 22g protein, 0g carbs, 13g fat per 100g (cooked). Full nutrition breakdown, how salmon fits common goals, and the fastest way to track it.
Salmon contains 208 calories per 100g (cooked), with 22g of protein, 0g of carbs, and 13g of fat. Here's the full nutrient breakdown and how it fits into common tracking goals.
Salmon nutrition facts
| Nutrient | Per 100g (cooked) |
|---|---|
| Calories | 208 kcal |
| Protein | 22 g |
| Carbohydrates | 0 g |
| Fat | 13 g |
| Sodium | 59 mg |
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 22g 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.
Tracking salmon in Bento Bunny
Logging foods like salmon manually means digging through a database, picking the right entry, and adjusting the serving size — multiple taps per meal. With Bento Bunny's AI photo tracking, you snap one picture and the macros land in your daily total automatically. For salmon specifically, the model recognises typical portion sizes well, so the numbers above will land within a few percent of what you'd get from manual weighing.
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