In short: 100 g of raw salmon contains 208 calories, 20 g of protein, 0 g of carbohydrate and 13 g of fat. A oz (85 g) portion has about 177 calories and 17 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Calories | 208 kcal | 177 kcal |
| Protein | 20 g | 17 g |
| Total fat | 13 g | 11 g |
| Saturated fat | 3 g | 2.6 g |
| Monounsaturated fat | 3.8 g | 3.2 g |
| Polyunsaturated fat | 3.9 g | 3.3 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Cholesterol | 55 mg | 47 mg |
| Sodium | 59 mg | 50 mg |
It is a high-protein food, at 20 g of protein per 100 g.
It contains no dietary fiber.
It is low in sodium, at 59 mg per 100 g.
The standout micronutrient is vitamin B-12, at 135% of the daily value per 100 g — vitamin B-12 is needed for healthy nerves and blood cells.
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Potassium | 363 mg | 309 mg |
| Calcium | 9 mg | 7.7 mg |
| Iron | 0.34 mg | 0.29 mg |
| Magnesium | 27 mg | 23 mg |
| Zinc | 0.36 mg | 0.31 mg |
| Selenium | 24 µg | 20 µg |
| Nutrient | Per 100 g | Per oz |
|---|---|---|
| Vitamin A | 58 µg | 49 µg |
| Vitamin C | 3.9 mg | 3.3 mg |
| Vitamin D | 11 µg | 9.3 µg |
| Vitamin E | 3.5 mg | 3 mg |
| Vitamin K | 0.5 µg | 0.42 µg |
| Thiamin | 0.21 mg | 0.18 mg |
| Riboflavin | 0.15 mg | 0.13 mg |
| Niacin | 8.7 mg | 7.4 mg |
| Vitamin B-6 | 0.64 mg | 0.54 mg |
| Vitamin B-12 | 3.2 µg | 2.7 µg |
| Folate | 26 µg | 22 µg |
| Choline | 78 mg | 67 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 28th out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 175167, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Fish, salmon, Atlantic, farmed, raw.