Calories in cooked wild Atlantic salmon.
182 kcal per 100 g.
Fish, salmon, Atlantic, wild, cooked, dry heat · SR Legacy (2018-04) · USDA FDC 171998
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 182 kcal | 182 kcal |
| Protein | 25.4 g | 25.4 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 8.13 g | 8.13 g |
| Fibre | 0 g | 0 g |
| Sugars | Unknown | Unknown |
| Saturated fat | 1.26 g | 1.26 g |
| Sodium | 56 mg | 56 mg |
| Salt (calculated from sodium) | 0.14 g | 0.14 g |
| Vitamin A (RAE) | 13 ug | 13 ug |
| Vitamin D (D2 + D3) | Unknown | Unknown |
| Vitamin E (alpha-tocopherol) | Unknown | Unknown |
| Vitamin K (phylloquinone) | Unknown | Unknown |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.28 mg | 0.28 mg |
| Riboflavin | 0.49 mg | 0.49 mg |
| Niacin | 10.1 mg | 10.1 mg |
| Vitamin B6 | 0.94 mg | 0.94 mg |
| Folate, total | 29 ug | 29 ug |
| Vitamin B12 | 3.05 ug | 3.05 ug |
| Potassium | 628 mg | 628 mg |
| Calcium | 15 mg | 15 mg |
| Phosphorus | 256 mg | 256 mg |
| Magnesium | 37 mg | 37 mg |
| Iron | 1.03 mg | 1.03 mg |
| Zinc | 0.82 mg | 0.82 mg |
| Selenium | 46.8 ug | 46.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.32 mg | 0.32 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
182 kcal per 100 g cooked against 142 raw — a 28% rise, and the largest cooking jump in this family. With only 6.3 g of fat per 100 g to begin with, almost everything the fillet lost was water, so what is left is concentrated rather than defatted. The farmed rows barely move by comparison, because their fat renders out at roughly the rate their water does.
Logging this food
A 3 oz portion is 85 g cooked and 155 kcal; half a cooked fillet is 154 g and 280. Weigh after cooking for this row and before it for the raw one — the gap between the two figures is 40 kcal per 100 g, which is the widest in the family and the easiest to get wrong.
Swaps and alternatives
Cooked farmed salmon is 206 kcal per 100 g against this row's 182, with less protein: 22.1 g against 25.4. This is the leanest salmon row on the site, and at 14 g of protein per 100 kcal it is competitive with roasted chicken breast while bringing omega-3 fat that chicken does not have.