Salmon Calories & Nutrition (सैल्मन)

Salmon has 172 calories per 100g (172 kcal per 100 g)

Protein Foods Health Rating: 9/10 Best time: Lunch, Dinner
172 kcal

Salmon Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Salmon broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 86 kcal 10.5 g 0 g 5 g
100 g standard 100 g 172 kcal 21 g 0 g 9.9 g
200 g 200 g 344 kcal 42 g 0 g 19.8 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Salmon to your thali See the total calories of your whole meal.
Nutrition Facts — Salmon (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 172 kcal 172 kcal 9%
Protein 21 g 21 g 42%
Carbohydrates 0 g 0 g 0%
Fat 9.9 g 9.9 g 15%
Fiber 0 g 0 g 0%
Sugar 0 g 0 g 0%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 21 g · 49%
Carbs 0 g · 0%
Fat 9.9 g · 51%
Burn it off

Minutes of activity to burn 172 kcal (70 kg adult):

Brisk walking 37 min
Cycling 25 min
Running 18 min
Yoga 49 min

Is Salmon good for weight loss?

Yes — a good choice

Salmon carries roughly 172 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 21 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Salmon good for muscle gain?

Strong protein source

Salmon provides about 21 g of protein per 100 g, which counts as high for Indian foods. That works out to roughly 12.2 g of protein per 100 kcal, so it is an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Salmon

Grill, bake, steam or curry it with little oil rather than deep-frying. Trim visible fat and skin to cut calories without losing protein.

About Salmon

Atlantic salmon fillet, a fatty fish rich in omega-3.

Frequently asked questions about Salmon

100 g of salmon contains approximately 172 calories, along with 21 g protein, 0 g carbohydrates and 9.9 g fat.

100 gram salmon (100 g) mein lagbhag 172 calorie aur 21 g protein hota hai. Isme 0 g carbs aur 9.9 g fat bhi hota hai.

100 ग्राम सैल्मन (100 ग्राम) में लगभग 172 कैलोरी और 21 ग्राम प्रोटीन होता है। इसमें 0 ग्राम कार्बोहाइड्रेट और 9.9 ग्राम फैट भी होता है।

Yes — a good choice. Salmon carries roughly 172 kcal per 100 g, which is moderate for an everyday Indian food. It also delivers about 21 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Salmon contains about 21 g of protein per 100 g, which is considered high for Indian foods.

Salmon provides roughly 0 g of carbohydrates and 0 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Salmon is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 172 calories in 100 g of salmon takes brisk walking for about 37 minutes, or cycling for about 25 minutes, or running for about 18 minutes, or yoga for about 49 minutes.

Compare Salmon with other foods

Salmon vs Chana Masala Salmon vs Tandoori Chicken Salmon vs Egg Salmon vs Fish Curry Salmon vs Baked Fish

Similar foods in Protein Foods

Chana Masala

180 kcal

Tandoori Chicken

195 kcal

Egg

77 kcal

Fish Curry

167 kcal

Baked Fish

171 kcal

Boti Kebab

133 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.