Salmon Fillet — calories & nutrition
By Jenny Updated
Salmon is one of the most nutritious foods you can put on your plate — rich in omega-3 fatty acids, high in protein, and deeply satisfying to eat. UK Atlantic salmon has become a staple of healthy British cooking, and it's easy to see why. A 100g raw fillet delivers around 208 calories, 20g of protein, and 13g of heart-healthy unsaturated fat, making it a genuinely filling and nourishing choice for any meal.
Unlike many high-fat foods, the fat in salmon is predominantly omega-3, which research consistently links to reduced inflammation, improved heart health, and better brain function. The NHS recommends eating at least two portions of fish per week, including one of oily fish like salmon — so building it into your weekly meals is actively good for your long-term health, not just a weight-loss tactic.
On Slimming World, skinless salmon fillet with no sauce counts as a Free Food, meaning you can eat it without counting Syns. This makes it a brilliant choice when you want something substantial and satisfying that doesn't eat into your daily Syn allowance. Grill it, bake it, steam it, or cook it in an air fryer with lemon, dill, and garlic — all perfectly on-plan. Avoid creamy sauces or cooking in butter, which add Syns quickly.
Salmon Fillet nutrition breakdown
| Portion | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| 100g raw, skinless | 208 | 13 | 20 |
| 100g cooked/grilled, skinless | 234 | 14 | 25 |
| Half fillet, ~130g raw | 270 | 17 | 26 |
| Whole fillet, ~200g raw | 416 | 26 | 40 |
How Salmon Fillet compares
Calories per 100g
FAQs
How many calories are in a salmon fillet?
A typical salmon fillet weighs around 130–200g raw. At 100g raw that's approximately 208 calories, so a half fillet (130g) is around 270 kcal and a whole fillet (200g) is around 416 kcal. Once grilled or baked, the calorie count per 100g rises slightly to around 234 kcal as moisture is lost during cooking.
Is salmon a Free Food on Slimming World?
Yes — skinless salmon fillet cooked without added fat or sauce is a Free Food on Slimming World. You can eat it without weighing or counting Syns as part of your Food Optimising day. If the salmon is cooked in butter, cream, or a shop-bought sauce, those ingredients will carry Syns, so always check what has been added before declaring it Free.
Is salmon good for weight loss?
Salmon is an excellent choice for weight loss. Its high protein content — around 20–25g per 100g — keeps you full for longer and supports muscle retention during a calorie deficit. The omega-3 fats in salmon also help reduce inflammation and support hormone balance, which can make sustained weight loss easier. Despite being higher in calories than white fish, salmon's satiety value means most people eat less overall when they include it regularly.
How does salmon compare to chicken breast for calories?
Salmon is noticeably higher in calories than chicken breast — 208 kcal per 100g raw versus around 110 kcal for chicken breast. However, salmon contains far more healthy fat and omega-3s, which makes it more nutritionally dense. Both are Free Foods on Slimming World, so the choice comes down to your dietary goals. If pure calorie minimisation is your aim, chicken breast wins; if overall nutrition is the priority, salmon is hard to beat.
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