Salmon, Atlantic, wild (raw)
Leaner than farmed salmon with a similar protein content, though usually pricier.
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, wild for gym-goers
Per 100 g, salmon, atlantic, wild (raw) provides 142 kcal, 19.8 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 6.3 g fat (1 g saturated). At 13.9 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 fillet, about 150 g) comes to roughly 213 kcal and 29.7 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, wild
Wild Atlantic salmon, listed here as a raw fillet, is the leaner cousin of the farmed fish. It has about half the fat and roughly a third fewer calories, with nearly the same protein. In this data it's also a little higher in potassium and iron than farmed salmon, and it still supplies EPA and DHA omega-3s and a good amount of vitamin D.
In a gym diet
This is the salmon to reach for on a cut: you get the oily-fish benefits at a calorie count closer to lean meat. A 150 g fillet gives you a solid serving of complete, leucine-rich protein for muscle repair, which makes it an easy post-workout meal or dinner. The catch is cost and availability, so many lifters eat it now and then rather than daily.
Preparation and cooking
Lean fish dries out faster. Cook it gently and take it off the heat while the center is still slightly translucent, or poach or steam it. Expect it to lose about 20 percent of its weight in cooking, so log the raw weight here. A light brush of oil helps on the grill, but each teaspoon adds around 40 kcal on top of the fish.
Buying and storage
Much of the wild salmon on sale is frozen, which is fine and usually better value than fresh. Read the label to confirm it's wild rather than farmed, because the two get mixed up easily. Thaw overnight in the fridge and cook within a day.
Things to watch
A fish allergy rules it out. Mercury is low, so the bigger practical problem is overcooking a lean fillet until it's dry and unappealing.
Meal ideas
- Grilled wild salmon with a big tomato, cucumber and red onion salad for a lean dinner.
- Poached salmon, boiled new potatoes and peas with a squeeze of lemon.
- Cutting lunch: salmon fillet, cauliflower rice and roasted asparagus with garlic.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (133%) and Vitamin D (55%).
Good source (10–19% DV per 100 g): Potassium (10%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 13.9 g | #12 of 16 |
| Protein per 100 g | 19.8 g | #9 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 142 kcal | #12 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Mussels, blue (raw)
86 kcal · P 11.9 · C 3.7 · F 2.2
→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
→Smoked salmon (cold-smoked)
117 kcal · P 18.3 · C 0 · F 4.3
→Sardines, canned in oil, with bones (drained)
208 kcal · P 24.6 · C 0 · F 11.5
→Scallops (raw)
69 kcal · P 12.1 · C 3.2 · F 0.5
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, wild?
Salmon, Atlantic, wild (raw) has about 142 kcal per 100 g, or roughly 213 kcal per 1 fillet (150 g).
How much protein is in salmon, atlantic, wild?
About 19.8 g of protein per 100 g and 29.7 g per 1 fillet. That works out to 13.9 g per 100 kcal, so it's a very protein-dense food.
Is salmon, atlantic, wild good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
How can I tell wild salmon from farmed?
In most markets the label has to state the production method, so look for "wild-caught" or "farmed" on the pack. Wild fillets are usually deeper red and firmer, with thinner white fat lines. When in doubt, trust the label and the price over the color.
Does wild salmon still have omega-3s if it is leaner?
Yes. It's still a good source of EPA and DHA, though a fillet can hold somewhat less than farmed salmon because there's less fat overall. It easily counts as an oily fish for the twice-a-week guideline.
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.