Nutrition facts
Calories in salmon
The oily fish of the catalog, roasted in the oven in one of its first recipes, and oily is a quality here rather than a reproach.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One cooked fillet | 130 g | 278 kcal | 28.7 g | 1.3 g | 17.6 g | 0 g |
| Half a serving | 65 g | 139 kcal | 14.4 g | 0.6 g | 8.8 g | 0 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Salmon, farmed, roasted/baked
- Energy
- 214 kcal
- Protein
- 22.1 g
- Carbohydrate
- 1 g
- of which sugars
- 0 g
- Fat
- 13.5 g
- Fiber
- 0 g
- Sodium
- 61 mg
Salmon vs canned tuna in brine
Marine fat against near-pure lean. The two fish answer each other in the can as much as on the plate, and the gap says which one feeds what.
| Food | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Salmon | 214 kcal | 22.1 g | 1 g | 13.5 g | 0 g |
| Canned tuna in brine | 143 kcal | 26.8 g | 0 g | 3.9 g | 0 g |
Weight for weight, salmon: 50% more energy.
What a table of values does not say
- The fats in salmon are the ones people look for: that is the whole difference between an oily fish and a greasy dish.
- Smoked, salmon becomes a charcuterie of the sea: saltier, thinly sliced, another line of the table.
The Zemiam recipe that uses it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Roasted salmon with green beans and lemon · 130 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Calories du saumon.