Salmon nutrition facts
4 oz of cooked salmon (113 g) has 233 calories and 25 g of protein. It's an excellent source of vitamin B12, selenium, vitamin D and niacin (B3), and a good source of riboflavin (B2) and folate.
Per 4 oz of cooked salmon (113 g)
- Calories
- 233
- Protein
- 25 g
- Carbs
- 0 g
- Fat
- 14 g
What it gives you
Share of the Daily Value in 4 oz of cooked salmon.
- 132% Vitamin B12
- 85% Selenium
- 74% Vitamin D
- 57% Niacin (B3)
- 43% Vitamin B6
- 32% Thiamin (B1)
- 23% Phosphorus
- 12% Riboflavin (B2)
How Alma members eat it
Alma members most often log 4 oz at a time.
From Alma members' food logs over the last 180 days. Shares only, from at least 50 members.
Full nutrition
| Nutrient | 113 g | % DV | 100 g |
|---|---|---|---|
| Calories | 233 | 206 | |
| Protein | 25 g | 22 g | |
| Carbs | 0 g | 0 g | |
| Fat | 14 g | 12 g | |
| Fiber | 0 g | 0% | 0 g |
| Potassium | 434 mg | 9% | 384 mg |
| Calcium | 17 mg | 1% | 15 mg |
| Iron | 0.4 mg | 2% | 0.3 mg |
| Magnesium | 34 mg | 8% | 30 mg |
| Zinc | 0.5 mg | 4% | 0.4 mg |
| Phosphorus | 285 mg | 23% | 252 mg |
| Vitamin C | 4.2 mg | 5% | 3.7 mg |
| Vitamin A | 78 mcg | 9% | 69 mcg |
| Vitamin D | 15 mcg | 74% | 13 mcg |
| Vitamin E | 1.3 mg | 9% | 1.1 mg |
| Vitamin K | 0.1 mcg | 0% | 0.1 mcg |
| Thiamin (B1) | 0.4 mg | 32% | 0.3 mg |
| Riboflavin (B2) | 0.2 mg | 12% | 0.1 mg |
| Niacin (B3) | 9.1 mg | 57% | 8 mg |
| Vitamin B6 | 0.7 mg | 43% | 0.6 mg |
| Folate | 38 mcg | 10% | 34 mcg |
| Vitamin B12 | 3.2 mcg | 132% | 2.8 mcg |
| Selenium | 47 mcg | 85% | 41 mcg |
| Copper | 55 mcg | 6% | 49 mcg |
| Manganese | 0 mg | 1% | 0 mg |
| Omega-3 | 2618 mg | 2317 mg | |
| Saturated fat | 2.7 g | 14% | 2.4 g |
| Sodium | 69 mg | 3% | 61 mg |
| Cholesterol | 71 mg | 24% | 63 mg |
| Total sugars | 0 g | 0 g |
Source: USDA FoodData Central #175168, Fish, salmon, Atlantic, farmed, cooked, dry heat. Daily Values are the FDA label values for adults.
Questions
How many calories are in salmon?
4 oz of cooked salmon (113 g) has 233 calories. 100 g has 206 calories.
How much protein is in salmon?
4 oz of cooked salmon has 25 g of protein, 50% of the 50 g Daily Value. 100 g has 22 g.
Is salmon healthy?
4 oz of cooked salmon is an excellent source of vitamin B12, selenium, vitamin D and niacin (B3), and a good source of riboflavin (B2) and folate. How it fits depends on the rest of your day.
How do people usually eat salmon?
Alma members most often log 4 oz at a time.
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