Salmon Nutrition Facts: Calories, Macros & Health Benefits
Summary: Salmon contains 206 calories, 22.1g protein, 0g carbs, and 12.4g fat per one fillet (150g). It is a source of saturated fat, cholesterol, iron.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 206 kcal | 10% |
| Protein | 22.1g | 44% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 12.4g | 16% |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 58.0mg | 19% |
| Sodium | 95.0mg | 4% |
| Calcium | 31.0mg | 2% |
| Iron | 384.0mg | 2133% |
| Magnesium | 0.40mg | 0% |
| Zinc | 226.0mg | 2055% |
| Vitamin C | 0.21mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Vitamin B6 | 7.9mg | 465% |
| Vitamin B12 | 0.55mcg | 23% |
| Folate | 25.0mcg | 6% |
| Vitamin E | 2.8mg | 19% |
| Vitamin K | 3.2mcg | 3% |
| Phosphorus | 44.0mg | 4% |
Is Salmon Good for You?
Salmon provides 206 calories per one fillet (150g) with 22.1g protein, 0g carbohydrates, and 12.4g fat. It is a source of saturated fat (12% dv), cholesterol (19% dv), iron (2133% dv).
Salmon cooked in a traditional Maori earth oven (hangi), yielding tender, flaky flesh with a subtle smoky aroma.
Key Health Benefits of Salmon
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (19% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2133% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2055% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (465% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 22.1g protein per serving to support satiety and muscle maintenance.
How to Track Salmon Nutrition with Gram
Use Gram to log salmon and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in salmon?
Salmon contains 206 calories per one fillet (150g).
How much protein is in salmon?
Salmon provides 22.1g of protein per one fillet (150g).
How many carbs are in salmon?
Salmon has 0g of carbohydrates per one fillet (150g).
Is salmon good for tracking nutrition?
Yes. Salmon can be logged by calories, macros, and micronutrients in the Gram app.
How should I use salmon in a meal plan?
Use Salmon as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track salmon and thousands of other foods with the Gram app.