Salmon (Atlantic, farmed) nutrition facts

Salmon (3 oz, 85 g) has 175 calories, 18.8 g protein, 0 g fiber, 10.5 g fat. It is an excellent source of vitamin B12 (99% DV), selenium (64% DV), vitamin D (56% DV) and a good source of phosphorus and choline.

Vitamin B12 99% DV Selenium 64% DV Vitamin D 56% DV Niacin 43% DV Protein 38% DV

#1 of 14 fish and seafood for omega-3 #2 of 14 fish and seafood for thiamin #3 of 14 fish and seafood for polyunsaturated fat

Nutrition Facts

Serving size3 oz (85 g)

Calories175

Total Fat 10.5g13%

Saturated Fat 2g10%

Cholesterol 54mg18%

Sodium 52mg2.3%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Protein 18.8g38%

Vitamin D 11.13µg56%

Calcium 13mg1%

Iron 0.3mg1.6%

Potassium 326mg6.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 44%
■ Fat 56%
■ Carbohydrate 0%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.3

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 27 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in salmon

Nutrient	Per 3 oz	% Daily Value
Macronutrients
Calories	175 kcal	8.8%
Protein	18.8 g	38%
Total fat	10.5 g	13%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	2 g	10%
Monounsaturated fat	3.6 g	no DV
Polyunsaturated fat	3.9 g	no DV
Omega-3 (ALA+EPA+DHA)	1.92 g	no DV
Omega-6 (linoleic)	0.57 g	no DV
Cholesterol	54 mg	18%
Vitamins
Vitamin C	3.1 mg	3.5%
Thiamin (B1)	0.29 mg	24%
Riboflavin (B2)	0.11 mg	8.8%
Niacin (B3)	6.8 mg	43%
Pantothenic acid (B5)	1.25 mg	25%
Vitamin B6	0.55 mg	32%
Folate (DFE)	29 µg	7.2%
Vitamin B12	2.38 µg	99%
Vitamin A (RAE)	59 µg	6.5%
Vitamin E	0.97 mg	6.5%
Vitamin D	11.13 µg	56%
Vitamin K	0.1 µg	0.1%
Choline	77 mg	14%
Minerals
Sodium	52 mg	2.3%
Calcium	13 mg	1%
Iron	0.3 mg	1.6%
Magnesium	26 mg	6.1%
Phosphorus	214 mg	17%
Potassium	326 mg	6.9%
Zinc	0.4 mg	3.3%
Copper	0.04 mg	4.6%
Manganese	0.01 mg	0.6%
Selenium	35.2 µg	64%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	55 g	no DV
Amino acids
Tryptophan	0.211 g	no DV
Threonine	0.824 g	no DV
Isoleucine	0.865 g	no DV
Leucine	1.527 g	no DV
Lysine	1.725 g	no DV
Methionine	0.556 g	no DV
Phenylalanine	0.734 g	no DV
Valine	0.968 g	no DV
Histidine	0.553 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	206 kcal	10%
Protein	22.1 g	44%
Total fat	12.3 g	16%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	2.4 g	12%
Monounsaturated fat	4.2 g	no DV
Polyunsaturated fat	4.6 g	no DV
Omega-3 (ALA+EPA+DHA)	2.26 g	no DV
Omega-6 (linoleic)	0.67 g	no DV
Cholesterol	63 mg	21%
Vitamins
Vitamin C	3.7 mg	4.1%
Thiamin (B1)	0.34 mg	28%
Riboflavin (B2)	0.14 mg	10%
Niacin (B3)	8 mg	50%
Pantothenic acid (B5)	1.48 mg	30%
Vitamin B6	0.65 mg	38%
Folate (DFE)	34 µg	8.5%
Vitamin B12	2.8 µg	117%
Vitamin A (RAE)	69 µg	7.7%
Vitamin E	1.14 mg	7.6%
Vitamin D	13.1 µg	66%
Vitamin K	0.1 µg	0.1%
Choline	90 mg	16%
Minerals
Sodium	61 mg	2.7%
Calcium	15 mg	1.2%
Iron	0.3 mg	1.9%
Magnesium	30 mg	7.1%
Phosphorus	252 mg	20%
Potassium	384 mg	8.2%
Zinc	0.4 mg	3.9%
Copper	0.05 mg	5.4%
Manganese	0.02 mg	0.7%
Selenium	41.4 µg	75%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	65 g	no DV
Amino acids
Tryptophan	0.248 g	no DV
Threonine	0.969 g	no DV
Isoleucine	1.018 g	no DV
Leucine	1.796 g	no DV
Lysine	2.03 g	no DV
Methionine	0.654 g	no DV
Phenylalanine	0.863 g	no DV
Valine	1.139 g	no DV
Histidine	0.651 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	58 kcal	2.9%
Protein	6.3 g	13%
Total fat	3.5 g	4.5%
Carbohydrate	0 g	0%
Fiber	0 g	0%
Sugars	0 g	no DV
Fats
Saturated fat	0.7 g	3.4%
Monounsaturated fat	1.2 g	no DV
Polyunsaturated fat	1.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.64 g	no DV
Omega-6 (linoleic)	0.19 g	no DV
Cholesterol	18 mg	6%
Vitamins
Vitamin C	1 mg	1.2%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.04 mg	2.9%
Niacin (B3)	2.3 mg	14%
Pantothenic acid (B5)	0.42 mg	8.4%
Vitamin B6	0.18 mg	11%
Folate (DFE)	10 µg	2.4%
Vitamin B12	0.79 µg	33%
Vitamin A (RAE)	20 µg	2.2%
Vitamin E	0.32 mg	2.2%
Vitamin D	3.71 µg	19%
Vitamin K	0 µg	0%
Choline	26 mg	4.7%
Minerals
Sodium	17 mg	0.8%
Calcium	4 mg	0.3%
Iron	0.1 mg	0.5%
Magnesium	9 mg	2%
Phosphorus	71 mg	5.7%
Potassium	109 mg	2.3%
Zinc	0.1 mg	1.1%
Copper	0.01 mg	1.5%
Manganese	0 mg	0.2%
Selenium	11.7 µg	21%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	18 g	no DV
Amino acids
Tryptophan	0.07 g	no DV
Threonine	0.275 g	no DV
Isoleucine	0.289 g	no DV
Leucine	0.509 g	no DV
Lysine	0.576 g	no DV
Methionine	0.185 g	no DV
Phenylalanine	0.245 g	no DV
Valine	0.323 g	no DV
Histidine	0.185 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #175168 ("Fish, salmon, Atlantic, farmed, cooked, dry heat").

Salmon variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Salmon (Atlantic, farmed) (this page)	206	22.1	12.3	0	384	3.7	61
Wild Atlantic, cooked	182	25.4	8.1	—	628	0	56
Sockeye, cooked	156	26.5	5.6	0	436	0	92
Canned pink, drained	138	23.1	5	0	333	0	381

Nutrients in salmon, in detail

Compare salmon with…

Frequently asked questions

How many calories are in salmon?

Salmon has 175 calories per 3 oz (85 g), or 206 calories per 100 g, according to USDA FoodData Central.

How much protein is in salmon?

18.8 g of protein per 3 oz, which is 38% of the 50 g Daily Value.

What is salmon rich in?

Per serving, salmon is richest in Vitamin B12 at 99% of the Daily Value, Selenium (64%), Vitamin D (56%), Niacin (B3) (43%).

Is salmon healthy?

By nutrient density, salmon scores 33 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More fish and seafood

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.