414 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in steamed salmon?
288kcal
in a 140 g fillet
206 kcal per 100 g.
Source: UK CoFID 2021, record 16-487. Checked 5 October 2026.
16.2 gFat
35.4 gProtein
0 gFibre
414 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 35.4 g protein and 16.2 g fat.
- 16.2 gFat
- 35.4 gProtein
- 87.9 gWater
- 0.4 gMinerals and the rest
Above average for fish and seafood
Salmon is 206 kcal per 100 g. The 170 fish and seafood in this database average 138.
Salmon206
Fish and seafood average138
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per fillet0 g
Salt, per fillet0.19 g
Vitamins and minerals in salmon
Five of the 21 recorded reach the “high in” level. Vitamin B12 leads by a long way.
A source of
Only a trace
- Vitamin C
- Manganese
Show all 21 with amounts
Vitamin B120.0104 mg, 414 %
Vitamin D0.0137 mg, 274 %
Niacin (vitamin B3)18.9 mg, 118 %
Selenium0.0434 mg, 79 %
Phosphorus400 mg, 57 %
Potassium612 mg, 31 %
Pantothenic acid (vitamin B5)1.7 mg, 28 %
Thiamin (vitamin B1)0.28 mg, 25 %
Vitamin B60.25 mg, 18 %
Chloride133 mg, 17 %
Vitamin E1.8 mg, 15 %
Iodine0.0196 mg, 13 %
Magnesium47.6 mg, 13 %
Copper0.11 mg, 11 %
Riboflavin (vitamin B2)0.15 mg, 11 %
Zinc0.84 mg, 8.4 %
Biotin0.00308 mg, 6.2 %
Iron0.81 mg, 5.8 %
Vitamin A0.0434 mg, 5.4 %
Calcium23.8 mg, 3 %
Folate0.0014 mg, 0.7 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What salmon doesn’t give you. And where to find it.
No recorded vitamin C, and only 0.5 % of the folate reference intake and 3.9 % of the vitamin A reference intake per 100 g.
Vitamin C
Tracein salmon
Find it inCherries, West Indian2150 % per 100 g
Folate
0.5%in salmon, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
Vitamin A
3.9%in salmon, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Salmon against other fish and seafood
Salmon comes second for vitamin B12 here, just behind prawns (standard, dried).
0.0127mg
0.0074mg
0.0022mg
0.002mg
0.002mg
0.0019mg
Prawns, standard, dried+0.0053 mg
Salmon, wild, steamedthis page
Tuna, raw−0.0052 mg
Cuttlefish, raw−0.0054 mg
Shrimps, canned in brine, drained−0.0054 mg
Cod, steamed−0.0055 mg
All values per 100 g, from the same dataset. Differences are against salmon.
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Questions about salmon
What the numbers say to the questions people actually search.
How many calories are in a portion of salmon?
A typical portion (140 g, one fillet) gives 288 kcal. Per 100 g the figure is 206 kcal.
Is salmon high in vitamin B12?
Yes. Salmon, wild, steamed has 0.0074 mg vitamin B12 per 100 g, 296 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does salmon have most of?
By share of the daily reference intake: vitamin B12 (0.0074 mg, 296 %), vitamin D (0.0098 mg, 196 %) and niacin (13.5 mg, 84 %) per 100 g.
Is salmon a good source of protein?
Salmon, wild, steamed has 25.3 g protein per 100 g, 49 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-487, Salmon, wild, steamed, published by Public Health England under the Open Government Licence v3.0. Main data references: Direct Laboratories, Nutrient analysis catch up project, 2003. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. The dataset's sample note is not shown on the page (its wording trips the site's checks). Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Salmon). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Sardines, canned in tomato sauce, whole contents175 kcal
- Tuna, canned in brine, drained109 kcal
- Cod, dried, salted, boiled138 kcal
- Dab, raw74 kcal
- Halibut, grilled121 kcal
- Monkfish, grilled96 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide