Salmon Nutrition Calculator — Atlantic, King, Sockeye & Smoked Variants

Atlantic farmed salmon delivers 208 kcal with 13.42g fat per 100g raw, while Sockeye provides 168 kcal with 8.56g fat — a 40-calorie, 4.9g-fat difference despite both being salmon ^[1]. King (Chinook) salmon is the fattiest at 231 kcal and 16.14g fat per 100g, making it 37% more calorie-dense than Sockeye.

For food journaling, selecting the species-specific variant eliminates a 24-37% calorie error that a generic 'salmon' entry creates. A 170g Sockeye fillet logs at 286 kcal vs. 354 kcal for the same weight of Atlantic farmed — a 68-calorie difference from species alone.

Atlantic farmed salmon provides 2.15g omega-3 per 100g raw (primarily EPA and DHA), compared to 0.2g in tilapia and 0.28g in yellowfin tuna ^[3][4]. King Chinook leads all salmon species at 2.34g omega-3, while Sockeye provides 1.15g — still 5.8x more than tilapia.

A single 170g Atlantic salmon fillet provides approximately 3.66g omega-3, while the same portion of Sockeye delivers 1.96g. Both substantially exceed the minimum 250mg EPA+DHA referenced in most nutrition research, but the 1.7g species gap matters for precise journaling.

Cold-smoked salmon (lox) has 117 kcal and 4.32g fat per 100g — 44% fewer calories than raw Atlantic fillet (208 kcal) — because the smoking process removes moisture and renders fat ^[1]. However, the brining step pushes sodium to 672mg per 100g, compared to just 59mg in fresh Atlantic salmon.

Smoked salmon retains vitamin D at 17.1mcg per 100g (actually higher per gram than fresh due to moisture loss) and 3.26mcg B12. For sodium-conscious journaling, log the actual grams consumed — even a 56g (2 oz) serving of lox adds 376mg sodium.

Among salmon species, Sockeye has the highest vitamin B12 at 5.8mcg per 100g raw (242% DV), followed by King Chinook at 4.45mcg (185% DV) and Atlantic farmed at 3.18mcg (133% DV) ^[1][5]. Salmon roe is exceptionally concentrated at 10.2mcg B12 per 100g (425% DV).

All salmon species also provide meaningful vitamin D: King at 16.0mcg (107% DV), Sockeye at 14.1mcg (94% DV), and Atlantic at 11.0mcg (73% DV) per 100g raw. A single 85g serving of any salmon species covers at least 62% of the vitamin D daily value.

Sockeye salmon provides 21.33g protein per 100g at 168 kcal — a ratio of 7.87 kcal per gram of protein. Atlantic farmed comes in at 20.42g protein at 208 kcal — 10.18 kcal per gram of protein ^[1]. For protein-focused journaling, Sockeye is 23% more efficient per calorie.

Salmon roe offers a unique profile: 22.32g protein per 100g at only 143 kcal, with an exceptional 7.0mg vitamin E and 65.5mcg selenium (119% DV). Typical portions of roe are small (28-56g), so log the actual weight to capture these concentrated nutrients accurately.