Averages based on 1,381 salmon products in our database.
Salmon nutrient highlights
Protein
~20g per 100gSalmon is one of the highest-protein seafood options per serving. Fresh fillets and canned varieties deliver similar protein levels.
Total Fat
~6-13g per 100gFat content varies by species. Atlantic salmon tends toward the higher end; sockeye and pink salmon are leaner.
Sodium
Varies widelyFresh salmon is naturally low in sodium (~50mg/100g). Smoked, cured, and pre-seasoned varieties can reach 500-1,000mg or more per serving.
Calories
~130-210 per 100gCalorie content correlates with fat content. Leaner species (pink, sockeye) are on the lower end; fattier Atlantic salmon is higher.
Salmon processing scores by brand
15 salmon products ranked by processing score (lowest first) from our analysis.
How does processing affect salmon?
In our analysis, plain fresh and frozen salmon fillets typically score Level 1-2 (Minimally Processed to Processed). Wild caught salmon and farm-raised salmon score similarly when sold as plain fillets, since the sourcing distinction does not affect processing level in our system. Processing scores increase with added ingredients: pre-marinated fillets, smoked salmon with added flavorings, and breaded salmon products can reach Level 3-4. Canned salmon generally scores Level 2 because the canning process itself is straightforward, but some brands add preservatives or flavor enhancers that raise the score.
What should you look for on salmon labels?
- 1Check ingredient count: plain salmon should list only salmon (and possibly salt). More than 3-4 ingredients suggests added processing.
- 2Smoked salmon ingredient lists vary significantly. Some contain only salmon and salt; others add sugar, natural smoke flavor, and preservatives.
- 3Frozen salmon fillets with "glaze" may contain sodium tripolyphosphate (a processing agent) not always prominent on the front label.
- 4"Wild-caught" vs "farm-raised" describes sourcing, not processing level. Both can be minimally or heavily processed depending on preparation.
Frequently asked questions
How many calories are in salmon?
Salmon contains approximately 130-210 calories per 100g depending on the species and preparation. Atlantic salmon averages around 208 calories per 100g, while pink salmon averages around 127 calories per 100g. These values are based on averages across products in the USDA FoodData Central database.
How much protein is in salmon?
Salmon provides approximately 20g of protein per 100g across most varieties. This makes it one of the higher-protein options in the seafood category. Canned salmon delivers comparable protein to fresh fillets.
Is salmon ultra-processed?
Plain fresh or frozen salmon fillets score Level 1-2 (Minimally Processed to Processed) in our analysis. However, pre-marinated, breaded, or heavily seasoned salmon products can score Level 3-4. The processing level depends entirely on what has been added beyond the fish itself.
What is the lowest-processed salmon brand?
In our database, plain frozen wild-caught salmon fillets from brands with short ingredient lists (salmon only, or salmon and salt) consistently score the lowest processing levels. Check the brand comparison table above for specific products and scores.
Is canned salmon processed?
Canned salmon typically scores Level 2 (Processed) in our analysis. The canning process (cooking and sealing in a can) is a preservation method, not ultra-processing. However, some canned salmon products include added ingredients like modified food starch or flavor enhancers that increase the processing score.
Is wild caught salmon better than farmed?
Wild caught salmon and farm-raised salmon have different nutritional profiles. Wild caught varieties (sockeye, pink) tend to be leaner with fewer calories, while farmed Atlantic salmon is typically higher in total fat. From a processing perspective, both score the same in our analysis when sold as plain fillets. The wild vs farmed distinction reflects sourcing and aquaculture practices, not food processing. We present the nutritional data; consult a healthcare provider for personalized dietary guidance.