Seafood
Salmon nutrition facts
A 0.5 undetermined fillet (178 g) serving of salmon provides 367 calories, 39 g protein, 0 g carbohydrate, and 22 g fat — about 44% of its calories from protein, 0% from carbohydrate, and 56% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 0.5 undetermined fillet (178 g) | Per 100 g |
|---|---|---|
| Calories | 367 | 206 |
| Protein | 39 g | 22 g |
| Total carbohydrate | 0 g | 0 g |
| Total fat | 22 g | 12 g |
Vitamins & minerals
Per serving (178 g)
- Vitamin C
- 6.59 mg
- Vitamin A (RAE)
- 123 mcg
- Vitamin E
- 2.03 mg
- Vitamin K
- 0.18 mcg
- Thiamin (B1)
- 0.61 mg
- Riboflavin (B2)
- 0.24 mg
- Niacin (B3)
- 14.3 mg
- Vitamin B6
- 1.15 mg
- Folate (DFE)
- 60.5 mcg
- Vitamin B12
- 4.98 mcg
- Magnesium
- 53.4 mg
- Phosphorus
- 449 mg
- Zinc
- 0.77 mg
- Copper
- 0.09 mg
- Manganese
- 0.03 mg
- Selenium
- 73.7 mcg
Photo by Mitili Mitili on Unsplash
Selecting, storing & prepping salmon
- Selecting
- Fresh salmon should have firm flesh that springs back when pressed, a bright color, and a clean ocean smell rather than a strong 'fishy' one.
- Storing
- As a fatty fish, salmon is one of the shorter-lived proteins in the fridge — plan to cook it within 1–2 days of buying. It freezes well for 2–3 months.
- Prepping
- Pat the fillet dry before searing for a better crust. The USDA recommends cooking fish to an internal temperature of 145°F.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 0.5 undetermined fillet (178 g), salmon is an excellent source of Vitamin B12, Selenium, Vitamin D, Niacin, Protein, Vitamin B6, Thiamin, and Phosphorus and a good source of Riboflavin, Potassium, Folate, Vitamin A, Vitamin E, Magnesium, and Copper.
Relatively high in Cholesterol and Saturated Fat per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 0.5 undetermined fillet (178 g) serving.
Key metrics
Nutrient density
Per 100 kcal, salmon delivers about 11% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin A than 85% of foods · 86% of seafood
- More protein than 84% of foods
- More potassium than 80% of foods
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to salmon by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, salmon is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in salmon?
- A 0.5 undetermined fillet (178 g) serving of salmon has about 367 calories. Per 100 g, it has 206 calories — a moderate calorie density.
- How much protein is in salmon?
- Salmon provides about 39 g of protein per 0.5 undetermined fillet (178 g) serving, which is 79% of the Daily Value — an excellent source.
- What are the macros in salmon?
- Per serving, salmon has roughly 39 g protein, 0 g carbohydrate, and 22 g fat. By calories, that is 44% protein, 0% carbohydrate, and 56% fat.
- Is salmon high in protein?
- Salmon has a protein density of about 10.7 g per 100 kcal, and 44% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in salmon?
- Per 0.5 undetermined fillet (178 g), salmon is a notable source of Vitamin B12, Selenium, Vitamin D, Niacin, Vitamin B6, and Thiamin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of salmon?
- Per 0.5 undetermined fillet (178 g), salmon has 367 calories, 39 g protein, 0 g carbohydrate, and 22 g fat, plus notable amounts of Vitamin B12, Selenium, Vitamin D, Niacin, Vitamin B6, and Thiamin. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 175168 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Salmon Nutrition Facts.” https://nutrifactshub.com/foods/salmon