How Many Calories Are in Different Varieties of Salmon?

How Many Calories Are in Different Varieties of Salmon?

Did you know that depending on the salmon you eat there are different amounts of calorie intake? If you are wondering about doing a fish-based diet or simply just adding salmon into your everyday meals, here are some calorie intakes that could make or break your decision.

The calorie content in this healthy fish can be as high as 304 to as low as 197, but it depends on the species you choose.

Salmon from the Lowest Calories to the Highest


Pink Salmon

Almost all the pink salmon harvested in the United States comes from Alaska fisheries with some lesser amounts landed in Washington, and Oregon. This fish friend has the lowest calorie count of 197. It has 33.9 grams of protein and 5.9 grams of fat and has rosy pink-colored flesh, as the name suggests.


Chum Salmon

Chum Salmon are primarily found by U.S. fishermen in Alaska.
These fish are often sold fresh, frozen, and canned.

A 6-ounce serving has 204 calories with 34.3 grams of protein and 6.4 grams of fat. This salmon has pale pink flesh and has a subtle taste.



Most Coho salmon is caught in Alaskan waters and can be imported from Canada and Chile.

You will find the flesh orange-red in color and firm to touch. A 6-ounce serving comes at 248 calories, with 36.8 grams of protein and 10.1 grams of fat.


The Sockeye salmon is mainly in Alaskan waters.
This is also sold fresh, frozen, and canned.

A 6-ounce serving will provide for 286 calories with 36.2 grams of protein and 14.6 grams of fat. The flesh color is deep red. The higher fat content makes for a rich flavor when broiled or grilled.

King Salmon

King Salmon

Chinooks are in Alaska, Washington, Oregon, and in small amounts off California.
Most Chinook salmon can be sold fresh or frozen.

You can identify this salmon by its flesh color that will range from ivory to bright red. The flesh is also soft to touch and gives a richer taste, thanks to higher fat content.

A 6 ounce serving of Chinook will make for 304 calories, 33.9 grams of proteins and contain 17.7 grams of fat.

Atlantic Salmon

Atlantic Salmon

The majority of salmon currently are in the U.S. as farm-raised Atlantic salmon from Canada, Chile, and Norway.
It sells primarily as fresh or frozen dressed fish, fillets, or steaks.

A 6 ounce serving of Atlantic salmon will make for 354 calories, 34 grams of proteins, and contain 22 grams of fat.

Ways to Cook Salmon


Poaching Salmon

Poaching will ensure that you have your salmon fillets moist and juicy.

You are able to use water, stock, or wine for poaching. Although, we recommend water as it is the healthier option.


Grilled Fish

You can choose to grill fillets which provide they are thick and have the skin intact. This will ensure that the fillet will not disintegrate once cooked through. Grilling a salmon fillet is as simple as applying a little oil on both sides and seasoning with salt and pepper.


Smoked Fish

By smoking a fillet, it consists of a cured salmon fillet. This uses a hot or cold method for smoking the fish, for a popular way of serving this delicacy.


Baked Salmon

You can choose to bake salmon fillets with little oil or butter to ensure that it is a healthy option.
Baking would work for thick fillets or steak cuts or the whole portions. As a result the best idea, especially if baking salmon fillets, is to wrap them in foil along with herbs and seasonings and then bake.

Remember, the calorie count will depend upon the cooking method and ingredients used. Salmon is one of the healthiest seafood items you can use in your daily diet, provided you cook it right, no gain any inches on the waist. Try it yourself and see what you prefer!

If you are curious about other seafood related calories check out How Many Calories are in Rockefeller Oysters.