Salmon · cooked
Values per 100 g — CIQUAL data (ANSES).
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Complete protein and omega-3s
Salmon provides 24 g of complete protein per 100 g, but its real strength lies elsewhere: its 12 g of fat (205 kcal) are rich in omega-3s (EPA and DHA), fatty acids the body makes poorly that support recovery, cardiovascular and joint health.
It is one of the few foods to combine so much protein and healthy fat. More calorie-dense than white fish, it fits naturally when bulking and in balanced eating.
Bulking and cutting
When bulking, its calorie density is an asset: a portion brings protein and quality energy. When cutting it remains an excellent choice, but watch the portion since its fat weighs on your calorie total — 100 to 130 g is often enough.
Benchmark: 130 g of cooked salmon provide about 31 g of protein and ~265 kcal. Pair it with carbs and green vegetables.
Cooking it well
Salmon cooks fast and dries out if overcooked: in the oven (~180 °C, 12-15 min), pan-fried skin-side down, or in a parcel to stay tender, the flesh should remain glossy in the centre. No drizzle of oil is needed, it has enough fat.
Fresh, frozen or canned, it keeps its omega-3s. The canned version (with soft bones) also provides calcium and costs less.
Farmed or wild, which form to choose
Farmed or wild, both are excellent sources of protein and omega-3s. Wild is a bit leaner and pricier; farmed salmon, fattier, stays very rich in omega-3s and far more affordable — choose by budget, without guilt.
On format, frozen salmon (often frozen at sea) is as good as 'fresh' and cheaper. Smoked salmon is a handy fallback but saltier: watch the sodium if you eat it often.
What to pair it with
Serve salmon with carbs and avocado for a meal rich in healthy fats.
Key takeaways
- 24 g protein + omega-3s (EPA/DHA) per 100 g: high-quality oily protein.
- More calorie-dense than white fish: an asset when bulking, to dose when cutting.
- Cook gently so it does not dry out; keep it glossy in the centre.
- Aim for ~2 fish servings a week, one of them oily fish.
Frequently asked questions
Does salmon make you gain weight?
Salmon is fattier than white fish, so more calorie-dense, but its fats are high quality (omega-3). Like any food, it only causes weight gain if it pushes you past your calorie needs — watch the portion when cutting.
How often should you eat salmon?
Guidelines often recommend two fish servings a week, including one oily fish such as salmon, for omega-3s. Alternate with other fish to vary your intake.
Is canned salmon as good as fresh?
Yes: canned salmon keeps its protein and omega-3s, costs less and stores for a long time. With its edible soft bones, it also provides calcium. Just watch the salt depending on the brand.
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