Weigh the cooked fillet
A salmon calorie counter works best with ounces or grams of cooked fish — restaurant portions are often 6–8 oz, not 4 oz.
Salmon Calorie Counter
A 4 oz baked salmon fillet has about 206 calories — use this salmon calorie counter to compare servings.
Salmon calories shift with portion size and cooking method — oil, sauce, and skin-on vs skinless all matter. Check the chart below, then photograph your fillet or dinner plate to estimate what you actually ate.
Scan a salmon photoSnap or Upload Food Photo
Supports JPG, PNG, WebP — max 10MB
Salmon calories by serving
Typical values for plain Atlantic salmon without added sauce or heavy oil. Fried, glazed, or restaurant plates will differ.
| Serving | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| 3 oz cooked | ~85 g | ~175 | 19 g | 10 g |
| 4 oz fillet, baked | ~113 g | ~206 | 23 g | 12 g |
| 6 oz fillet, baked | ~170 g | ~310 | 34 g | 18 g |
| 1 cup flaked, cooked | ~136 g | ~248 | 27 g | 14 g |
| 1 oz smoked | ~28 g | ~33 | 5 g | 1 g |
| 1 oz raw | ~28 g | ~58 | 6 g | 3.5 g |
| Per 100 g, baked | 100 g | ~231 | 25 g | 14 g |
Source: USDA-style reference values. For sauced or restaurant salmon, use the photo scanner below.
Using a salmon calorie counter
Count sauce and sides
Teriyaki glaze, butter, rice, and veggies add calories beyond the fillet — scan the full plate for a better estimate.
Photo beats guessing
Not sure if your fillet is 4 oz or 6 oz? Upload a photo and let AI estimate calories from what is on your plate.
Salmon calorie counter FAQ
How many calories are in a salmon fillet?+
A 4 oz baked salmon fillet (about 113 g) has roughly 206 calories. A 6 oz portion runs about 310 calories; 3 oz cooked is near 175 calories.
Does cooking method change salmon calories?+
Yes. Baking or grilling plain salmon stays close to the chart. Pan-frying in oil, teriyaki glaze, or cream sauce can add 50–200+ calories per serving.
How much protein is in 4 oz of salmon?+
About 23 g of high-quality protein, plus roughly 12 g of fat — mostly heart-healthy omega-3s in Atlantic or farmed salmon.
Is smoked salmon lower calorie?+
Smoked salmon is often lower per ounce (~33 calories per oz) because portions are thinner, but bagels, cream cheese, and capers on a lox plate add up fast.
Can I use a photo to count salmon calories?+
Yes. SnapFood's scanner works on baked fillets, bowls, sushi plates, and meal prep containers. Photograph the serving you ate for an AI estimate.
Is salmon good for weight loss?+
Salmon is protein-rich and filling, but not low-calorie in large portions. A 4–6 oz fillet fits many plans — this salmon calorie counter helps you log the right size.
Scan your salmon fillet or dinner plate
Use the scanner above to photograph salmon, rice bowls, or a full meal — get calorie and macro estimates in seconds.