Salmon Macros: The Complete Nutrition Guide
Salmon is the gold standard of protein sources for anyone serious about nutrition. Packed with high-quality protein, heart-healthy omega-3 fatty acids, and zero carbs, salmon delivers exceptional macros with benefits that go far beyond muscle building. Here’s everything you need to know about salmon nutrition.
Quick Macro Summary
Per 100g (Atlantic salmon, cooked):
| Macro | Amount |
|---|---|
| Calories | 208 kcal |
| Protein | 25g |
| Carbohydrates | 0g |
| Fat | 12g |
| Omega-3 (EPA+DHA) | 2.2g |
| Fiber | 0g |
Per typical serving (6 oz / 170g cooked):
| Macro | Amount |
|---|---|
| Calories | 354 kcal |
| Protein | 42g |
| Carbohydrates | 0g |
| Fat | 20g |
| Omega-3 (EPA+DHA) | 3.7g |
Detailed Nutritional Breakdown
Protein Quality
Salmon provides 25g of complete protein per 100g cooked. This protein is:
- Highly bioavailable: Your body absorbs and uses salmon protein efficiently
- Complete amino acid profile: Contains all essential amino acids
- Rich in leucine: Key for triggering muscle protein synthesis
Fat Profile — The Omega-3 Advantage
Salmon’s fat content (12g per 100g) is where it truly shines:
| Fat Type | Amount per 100g | Benefits |
|---|---|---|
| Omega-3 (EPA+DHA) | 2.2g | Heart health, brain function, inflammation reduction |
| Monounsaturated | 3.8g | Heart-healthy fats |
| Saturated | 2.5g | Moderate amount |
| Polyunsaturated | 4.5g | Essential fatty acids |
Why omega-3s matter:
- Reduce inflammation and support recovery
- Support brain health and cognitive function
- Lower triglycerides and support heart health
- May reduce muscle soreness after training
Most people don’t get enough omega-3s. A single serving of salmon provides 100-200% of recommended daily intake.
Zero Carbs
Like all fish, salmon contains zero carbohydrates, making it perfect for:
- Low-carb diets
- Keto diets
- Carb-cycling rest days
- Flexible macro allocation
Key Micronutrients
Salmon is exceptionally nutrient-dense:
| Nutrient | Per 100g | % Daily Value |
|---|---|---|
| Vitamin B12 | 3.2mcg | 133% |
| Selenium | 41mcg | 75% |
| Niacin (B3) | 9mg | 56% |
| Vitamin B6 | 0.6mg | 35% |
| Phosphorus | 256mg | 20% |
| Vitamin D | 11mcg | 55% |
Salmon is one of the few food sources rich in vitamin D — critical for bone health, immune function, and mood.
Salmon Variations and Their Macros
By Type of Salmon
| Salmon Type | Calories/100g | Protein | Fat | Omega-3 |
|---|---|---|---|---|
| Atlantic (farmed) | 208 | 25g | 12g | 2.2g |
| Atlantic (wild) | 182 | 25g | 8g | 1.8g |
| Sockeye (red) | 168 | 27g | 6g | 1.2g |
| Chinook (king) | 231 | 26g | 14g | 2.3g |
| Coho (silver) | 178 | 27g | 7g | 1.2g |
| Pink | 149 | 26g | 4g | 1.0g |
| Chum (keta) | 154 | 26g | 5g | 0.9g |
Quick guide:
- Highest fat/omega-3: King (Chinook) salmon
- Leanest option: Pink salmon
- Best balance: Sockeye or Atlantic
- Most common: Atlantic farmed
Wild vs. Farmed
| Factor | Wild Salmon | Farmed Salmon |
|---|---|---|
| Calories | 182/100g | 208/100g |
| Protein | 25g | 25g |
| Fat | 8g | 12g |
| Omega-3 | Slightly lower | Higher |
| Omega-6 ratio | Better | Higher omega-6 |
| Vitamin D | Lower | Higher |
| Price | $15-25/lb | $8-15/lb |
Both are excellent choices. Wild has slightly better omega ratios; farmed has more total omega-3s and is more affordable.
By Preparation Method
| Method | Calories/100g | Fat | Notes |
|---|---|---|---|
| Baked/roasted | 208 | 12g | Standard |
| Grilled | 208 | 12g | Standard |
| Pan-seared (oil) | 240 | 15g | Oil adds fat |
| Smoked | 117 | 4g | Dehydrated, lower per gram |
| Poached | 200 | 11g | No added fat |
| Canned (in water) | 142 | 6g | Convenient option |
| Raw (sashimi) | 208 | 12g | Same as cooked |
Canned Salmon Macros
Per 100g canned salmon (with bones):
| Macro | Amount |
|---|---|
| Calories | 142 kcal |
| Protein | 20g |
| Fat | 6g |
| Calcium | 212mg (16% DV) |
Canned salmon includes soft, edible bones — a bonus calcium source. It’s budget-friendly and macro-friendly.
How Salmon Fits Your Macro Diet
For Muscle Building
Salmon supports muscle growth through:
- High-quality protein for muscle synthesis
- Omega-3s to reduce exercise-induced inflammation
- Calories from healthy fats to support surplus
Bulking meal: 8oz salmon + 2 cups rice + vegetables = 500 cal, 50g protein, 60g carbs, 15g fat
For Fat Loss
Salmon works well during cuts:
- Protein preserves muscle during deficit
- Omega-3s support metabolism
- Fat increases satiety
- Zero carbs for macro flexibility
Cutting meal: 6oz salmon + large salad with olive oil = 400 cal, 42g protein, 10g carbs, 22g fat
For Overall Health
Even if you’re not tracking macros strictly, salmon should be in your diet:
- American Heart Association recommends 2 servings of fatty fish per week
- Omega-3s benefit everyone, regardless of fitness goals
- One of the most nutrient-dense foods available
For Keto
Salmon is perfect for keto:
- Zero carbs
- High fat content
- Adequate protein
- Keeps you in ketosis while hitting protein goals
Meal Ideas Using Salmon
High-Protein Meals
- Teriyaki Salmon Bowl: Baked salmon over rice with edamame, cucumber, and teriyaki sauce
- Salmon Salad: Grilled salmon over mixed greens with avocado and lemon dressing
- Mediterranean Salmon: Pan-seared salmon with quinoa, cherry tomatoes, olives, and feta
Meal Prep Ideas
- Sheet Pan Salmon: Roast salmon with vegetables for easy weekly prep
- Salmon Patties: Canned salmon + egg + breadcrumbs, formed into patties
- Poached Salmon: Batch cook and refrigerate for salads and bowls
Quick Recipes
- 5-Minute Canned Salmon Salad: Canned salmon + mayo/Greek yogurt + lemon + dill
- Smoked Salmon Toast: Whole grain toast + cream cheese + smoked salmon + capers
- Salmon Stir-Fry: Cubed salmon with vegetables and soy sauce
Comparison to Other Protein Sources
| Protein (per 100g) | Calories | Protein | Fat | Omega-3 |
|---|---|---|---|---|
| Salmon | 208 | 25g | 12g | 2.2g |
| Chicken breast | 165 | 31g | 3.6g | 0.02g |
| Tuna (canned) | 116 | 26g | 0.8g | 0.2g |
| Cod | 105 | 23g | 0.9g | 0.2g |
| Shrimp | 99 | 24g | 0.3g | 0.3g |
| Beef sirloin | 175 | 27g | 7g | 0.05g |
| Eggs | 143 | 13g | 10g | 0.07g |
Key insight: Salmon has higher calories than leaner proteins like chicken or cod, but the omega-3 content makes those extra calories valuable. No other common protein source comes close to salmon’s omega-3 levels.
Tips for Tracking Salmon Macros
Weighing Accuracy
- Weigh after cooking — Salmon loses about 20% moisture during cooking
- Skin adds weight — If removing skin, weigh the flesh only
- Account for glaze/sauce — Teriyaki and honey glazes add significant carbs
Converting Raw to Cooked
- Raw weight × 0.80 = approximate cooked weight
- A 7.5oz raw fillet becomes roughly 6oz cooked
Restaurant Estimates
- Typical restaurant fillet: 6-8oz cooked
- Sushi salmon (1 piece): ~1oz raw
- Lox serving: ~2oz (56g)
Buying Guide
Best Options for Macro Tracking
- Fresh fillets (skin-on): Best flavor, easy to portion
- Frozen fillets: Often flash-frozen at peak freshness, great value
- Canned (wild-caught): Budget-friendly, high protein, includes bones for calcium
Quality Indicators
- Color: Deep orange/pink (not pale or gray)
- Smell: Mild ocean scent, not fishy
- Texture: Firm, springs back when pressed
Sustainability Note
Look for:
- MSC certified (Marine Stewardship Council)
- ASC certified for farmed
- Alaskan wild-caught (well-managed fisheries)
Common Salmon Questions
Is salmon good for weight loss? Yes — high protein increases satiety, omega-3s support metabolism, and salmon keeps you full longer than lean proteins alone.
How often should I eat salmon? 2-3 times per week provides optimal omega-3 benefits without concerns about mercury (salmon is low in mercury compared to larger fish).
Is canned salmon as good as fresh? For macros, yes. Canned salmon has similar protein and omega-3s. The bones add calcium. It’s actually more affordable and convenient.
Does salmon have more protein than chicken? No — chicken breast has 31g protein per 100g vs. salmon’s 25g. But salmon’s omega-3s provide benefits chicken can’t match.
What’s the best way to cook salmon for macros? Baking, grilling, or poaching without added oils preserves the original macro profile. Avoid breading or heavy sauces.
The Bottom Line
Salmon provides 25g of protein and 2.2g of omega-3s per 100g, making it the most nutritious protein source available. Higher in fat and calories than chicken breast, but those fats deliver health benefits that make salmon worth the extra macros. Aim for 2-3 servings per week for optimal health and fitness results.
Macro summary (6oz serving):
- Calories: 354
- Protein: 42g (excellent)
- Fat: 20g (healthy fats)
- Carbs: 0g
- Omega-3: 3.7g (exceptional)