Grilled Salmon Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of grilled salmon contains 206 calories, 22.1g protein, 0g carbs, and 12.4g fat. Grilled Salmon is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 206 kcal | 10% |
| Protein | 22.1g | 44% |
| Carbohydrates | 0.00g | 0% |
| Total Fat | 12.3g | 16% |
| Sodium | 63.0mg | 3% |
Is Grilled Salmon Good for You?
Yes, grilled salmon is an excellent nutritional choice. A 100g serving delivers 22.1g of protein (44% Daily Value) to support muscle health, along with 12.4g of total fat and just 63mg of sodium (3% Daily Value), making it a nutrient-dense option for most dietary goals.
Key Health Benefits of Grilled Salmon
High-Quality Protein Source – With 22.1g of protein per 100g serving, grilled salmon provides nearly half your daily protein needs, making it ideal for muscle maintenance, repair, and growth.
Heart-Healthy Fats – The 12.4g of total fat in grilled salmon includes omega-3 fatty acids, which support cardiovascular health and reduce inflammation throughout the body.
Low Sodium Content – At just 63mg of sodium per serving, grilled salmon is a heart-friendly option that won’t contribute significantly to daily sodium intake, especially compared to processed fish alternatives.
Efficient Calorie Package – Delivering 206 calories per 100g with substantial protein content means grilled salmon provides sustained energy and satiety without excess calories, making it practical for various dietary approaches.
Micronutrient Dense – Beyond the macronutrients shown, grilled salmon contains selenium, vitamin D, and B vitamins that support immune function, bone health, and energy metabolism.
How Does Grilled Salmon Compare?
Grilled salmon stands out against grilled chicken breast by offering significantly more omega-3 fatty acids and heart-healthy unsaturated fats, while providing comparable protein levels at 22.1g per 100g. Though slightly higher in total fat than poultry, grilled salmon’s fat profile delivers superior cardiovascular benefits that make it nutritionally superior for long-term health outcomes.
Frequently Asked Questions
How many calories is in grilled salmon?
Grilled salmon contains 206 calories per 100g serving, making it a moderate-calorie protein source that fits easily into most meal plans.
Is grilled salmon good for weight loss?
Yes, grilled salmon supports weight loss efforts through its high protein content (22.1g per 100g), which promotes satiety and helps preserve lean muscle mass during calorie reduction.
What type of fat does grilled salmon contain?
Grilled salmon is rich in omega-3 polyunsaturated fatty acids, particularly EPA and DHA, which reduce inflammation and support heart and brain health—distinct advantages over saturated fat sources.
Is grilled salmon keto-friendly?
Grilled salmon is an excellent keto option with 12.4g of fat and 22.1g of protein per 100g, providing minimal carbohydrates and supporting ketone production while maintaining nutritional balance.
How should I store grilled salmon to keep it fresh?
Store grilled salmon in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months—making it convenient for meal prep and batch cooking.
How to Track Grilled Salmon Nutrition with Gram
The Gram app makes logging grilled salmon effortless with AI-powered food scanning—simply photograph your prepared salmon and the app instantly identifies portion size and delivers a complete nutrient breakdown. You’ll see exactly how each serving contributes to your daily protein, fat, sodium, and calorie targets in real time.
Frequently Asked Questions
How many calories is in grilled salmon?
Grilled salmon contains 206 calories per 100g serving, making it a moderate-calorie protein source that fits easily into most meal plans.
Is grilled salmon good for weight loss?
Yes, grilled salmon supports weight loss efforts through its high protein content (22.1g per 100g), which promotes satiety and helps preserve lean muscle mass during calorie reduction.
What type of fat does grilled salmon contain?
Grilled salmon is rich in omega-3 polyunsaturated fatty acids, particularly EPA and DHA, which reduce inflammation and support heart and brain health—distinct advantages over saturated fat sources.
Is grilled salmon keto-friendly?
Grilled salmon is an excellent keto option with 12.4g of fat and 22.1g of protein per 100g, providing minimal carbohydrates and supporting ketone production while maintaining nutritional balance.
How should I store grilled salmon to keep it fresh?
Store grilled salmon in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months—making it convenient for meal prep and batch cooking.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track grilled salmon and thousands of other foods with the Gram app.