Nutrition Facts for Salmon
What Is Salmon?
If you are building a routine around an AI calorie tracker, Salmon is the kind of food that makes tracking feel straightforward instead of fussy.
It is easy to “dress up” with spices, herbs, and sauces, which helps you stay consistent without getting bored.
Per 100g, Salmon gives you solid protein (20g) plus some fat (13g). That can be great for satiety, but it also means portions matter if you are cutting.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Salmon (Per 100g)
The following values are standardized per 100 grams of salmon.
- Calories
208 kcal
- Protein
20 g
- Carbohydrates
0 g
- Fat
13 g
Nutrition by Serving Size
Calories and macros for common portion sizes of salmon.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 104 kcal | 10 g | 0 g | 6.5 g |
| 100g | 208 kcal | 20 g | 0 g | 13 g |
| 150g | 312 kcal | 30 g | 0 g | 19.5 g |
| 200g | 416 kcal | 40 g | 0 g | 26 g |
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Is Salmon Good for Weight Loss?
Salmon can fit into a weight loss diet when portions are controlled. At 208 calories per 100g, it is calorie-dense, so measuring portions helps keep intake in check. Salmon is high in protein (20g per 100g), which supports satiety and helps preserve muscle during a deficit. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine salmon with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Salmon
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons salmon can be a useful addition to a balanced diet:
- Helps you hit daily protein targets, which supports muscle maintenance during fat loss and recovery during training.
- Teaches portion awareness—use a repeatable serving size so your daily totals stay predictable.
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Adds satisfaction and flavor to meals, which can make a long-term plan more enjoyable.
Who Is Salmon Best For?
Weight loss
Salmon can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Salmon is useful for muscle gain because it contributes meaningful protein per serving. Add carbs or fat around it depending on your energy needs.
General health
Salmon can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Salmon in Your Diet
Practical ways to include salmon in meals:
- Use it for meal prep: cook once, portion into containers, and rotate flavors (lemon herb, spicy, teriyaki-style).
- Build a simple bowl: salmon + rice or potatoes + a big handful of vegetables + a sauce you love.
- Add it to wraps or sandwiches with crunchy vegetables for volume without many extra calories.
- Make a high-protein salad: add salmon to greens, tomatoes, cucumbers, and a measured dressing.
- Pair it with a higher-carb side on training days, and with extra vegetables on lower-activity days.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log salmon and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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