Salmon, Atlantic, farmed (raw)
A top food source of EPA/DHA omega-3s and vitamin D. Aim for oily fish twice a week.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Salmon, Atlantic, farmed for gym-goers
Per 100 g, salmon, atlantic, farmed (raw) provides 208 kcal, 20.4 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 13.4 g fat (3.1 g saturated). With 9.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 fillet, about 150 g) comes to roughly 312 kcal and 30.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Salmon, Atlantic, farmed
Farmed Atlantic salmon is what most supermarkets sell, and this entry covers the raw fillet. Next to wild salmon it has roughly twice the fat and noticeably more calories for almost the same protein, which is why it tastes richer and stays moist in the pan. That fat brings plenty of EPA and DHA omega-3s, and salmon is one of the few foods with a meaningful amount of vitamin D.
In a gym diet
Farmed salmon gives you protein and healthy fat in one piece of fish, so it slots easily into maintenance and bulking phases. It still works on a cut, but a full 150 g fillet takes a fair chunk of your fat budget. Go for a smaller portion or keep the sides very lean. The protein is complete and rich in leucine. Health bodies generally suggest oily fish about twice a week, and for most people salmon is the easiest way to get there.
Preparation and cooking
Bake at around 200 °C for 12 to 15 minutes, pan-sear skin-side down, or air-fry. You need little or no added oil because it bastes in its own fat. Cooking drives off roughly a fifth of the weight as water: 150 g raw ends up around 115 to 120 g cooked with the same calories. Log the raw weight against this entry.
Buying and storage
Fresh fillets should be firm and glossy with no fishy smell. Vacuum-packed frozen fillets are a good alternative; they're often frozen at peak freshness and keep for months. Cook fresh salmon within a day or two of buying it.
Things to watch
Anyone with a fish allergy has to avoid it. Salmon is more calorie-dense than most fish, so eyeballed portions add up quickly on a cut. Mercury is low.
Meal ideas
- Sheet-pan dinner: salmon fillet, baby potatoes and green beans roasted with lemon and dill.
- Teriyaki-style salmon over jasmine rice with steamed broccoli and sesame seeds for a bulking meal.
- Flaked leftover salmon on mixed greens with cucumber, quinoa and a yogurt-herb dressing.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (133%) and Vitamin D (55%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 9.8 g | #15 of 16 |
| Protein per 100 g | 20.4 g | #6 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 208 kcal | #15 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Mackerel, Atlantic (raw)
205 kcal · P 18.6 · C 0 · F 13.9
→Sardines, canned in oil, with bones (drained)
208 kcal · P 24.6 · C 0 · F 11.5
→Mussels, blue (raw)
86 kcal · P 11.9 · C 3.7 · F 2.2
→Salmon, Atlantic, wild (raw)
142 kcal · P 19.8 · C 0 · F 6.3
→Tuna, light, canned in oil (drained)
198 kcal · P 29.1 · C 0 · F 8.2
→Trout, rainbow, farmed (raw)
141 kcal · P 20.8 · C 0 · F 6.2
Compare Salmon, Atlantic, farmed with Mackerel, Atlantic (raw) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in salmon, atlantic, farmed?
Salmon, Atlantic, farmed (raw) has about 208 kcal per 100 g, or roughly 312 kcal per 1 fillet (150 g).
How much protein is in salmon, atlantic, farmed?
About 20.4 g of protein per 100 g and 30.6 g per 1 fillet. That works out to 9.8 g per 100 kcal, so it's a moderate protein source.
Is salmon, atlantic, farmed good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is farmed salmon as healthy as wild salmon?
Farmed salmon has more fat and calories, and thanks to that extra fat it often carries as much EPA and DHA per fillet as wild, or more. Protein is almost identical. Both are good choices: pick wild if you want fewer calories, farmed if cost and availability matter more.
Should I eat the salmon skin?
Yes, if you like it. The skin crisps nicely when pan-seared and carries some extra fat and omega-3s. A thick layer of skin also adds calories that a raw fillet entry may not fully capture, so if you're tracking tightly, take it off or weigh the fillet exactly as you'll eat it.
Nutrition Facts
* The % Daily Value 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 approximate.