How Many Calories Are In A Slice Of Salmon? | At A Glance

Why “One Slice” Needs A Size Check

“Slice” isn’t a standard unit. A neat sashimi cut might weigh 0.8–1.0 oz. A deli-style smoked slice can be thinner. A home-cooked fillet slice taken from the center is heavier than a tapered tail. That’s why the quickest way to nail the number is to weigh your slice once, then use the per-ounce math below.

For everyday tracking, dietitians work off cooked portions measured in ounces or grams. A handy rule: cooked salmon trimmed of visible liquid averages about 206 calories per 100 g in common Atlantic farmed cuts, which works out to ~58 calories per ounce and ~175 calories for 3 oz.

Calories In A Salmon Slice By Size And Method

Use these rounded, label-friendly figures. They line up with USDA-sourced datasets and make menu math fast.

Portion	Calories	Notes
Cooked salmon, 1 oz (28 g)	~58	Baked/grilled Atlantic, dry heat
Cooked salmon, 3 oz (85 g)	~175	Standard cooked serving
Raw salmon, 1 oz (28 g)	~40	Wild Atlantic, raw
Raw salmon, 3 oz (85 g)	~121	Great for sashimi math
Smoked salmon, 1 oz (28 g)	33	Cold-smoked lox slice
Smoked salmon, 3 oz (85 g)	~99	Common deli pack portion

Once you set your daily calorie needs, these slice counts plug into your plate without fuss.

Where The Range Comes From

Species swing the numbers. King tends to be fattier, coho and sockeye leaner. Across common wild Alaska varieties, a cooked 3-oz serving spans roughly 120–200 calories depending on species and fat content. Farmed Atlantic usually lands near the higher end per ounce once cooked, thanks to slightly higher fat.

Raw Vs. Cooked

Cooking concentrates calories by driving off water. The same piece weighs less after baking or grilling, so calories per ounce go up even when total calories for the piece barely change. That’s why a cooked ounce (~58 kcal) is higher than a raw ounce (~40 kcal).

Smoked Slices

Cold-smoking dries the fish and doesn’t add oil, so a thin lox slice clocks in at about 33 calories per ounce. It’s light on energy yet salty; one ounce often sits near 190 mg of sodium, so two or three delicate slices can move the needle for salt-sensitive eaters.

Portion Guides You Can Trust

Nutrition guidance treats 3 oz cooked as a practical serving for fish. The American Heart Association recommends two cooked servings each week, with fatty fish such as salmon on the list. If you’re building meals around slices, three cooked ounces equals about three generous 1-oz slices from a home-cooked fillet or several deli-thin smoked slices.

How To Weigh One Slice Once (Then Stop Weighing)

Quick One-Time Setup

1. Place an empty plate on a kitchen scale and zero it.
2. Add one typical slice of the salmon you eat most (raw sashimi, cooked fillet slice, or smoked lox). Note the grams.
3. Multiply by the per-gram factor: cooked (2.06 kcal/g), raw (≈1.42 kcal/g), smoked (≈1.18 kcal/g). That gives precise calories for your slice thickness.

Why The Factors Work

They come from per-100-g benchmarks. Cooked Atlantic farmed averages ~206 kcal/100 g; raw wild Atlantic sits near ~142 kcal/100 g; common smoked varieties land around ~117 kcal/100 g. Divide by 100 to get a per-gram number and you’re set.

Cooking Moves That Change The Count

Oil And Butter

Fat used on the pan ends up in your total. One level teaspoon of cooking oil adds about 40 calories; a teaspoon of butter adds about 34. Brushed lightly on a 6-oz fillet, that’s a small bump. Pouring a tablespoon into a hot pan adds ~120 calories to whatever portion soaks it up.

Glazes And Sauces

Teriyaki glaze, honey-mustard, or sweet chili add extra sugar and energy. A tablespoon of a sweet glaze often ranges 20–35 calories. Creamy sauces move faster: a tablespoon of mayo is ~90–100 calories. Drizzle; don’t drown.

Breading

Coatings soak oil and push calories up quickly. A thin panko crust cooked in minimal oil can still add 60–120 calories to a 3-oz plated portion, depending on how much oil is absorbed.

Typical Add-Ons And Their Extra Calories

Add-On	Typical Amount	Extra Calories
Olive or canola oil	1 tsp (5 ml)	~40
Butter	1 tsp (5 g)	~34
Teriyaki glaze	1 tbsp (15 ml)	~25–35
Lemon juice	1 tbsp (15 ml)	~2
Mayo or aioli	1 tbsp (15 g)	~90–100
Panko crust	Light coat + oil	~60–120

Fast Reference For Common Situations

Sushi Night

Thick sashimi slices often weigh close to an ounce, so two plates of five slices each (ten total) can be ~400 calories for the fish alone. Nigiri carries a small rice pad and bumps the total further. If you’re tracking, weigh one slice once at your favorite spot and reuse that value.

Bagel With Lox

A standard 3-oz lox portion adds ~99 calories for the fish. The bigger swings come from the bagel, cream cheese, and extra spreads. If you like a generous lox pile, count an extra ounce or two at ~33 calories each.

Meal Prep Fillets

Cooked portioning is easiest. Bake a tray, rest, then slice into even 3-oz blocks on a scale. Each block is ~175 calories before sauces. Add sides and sauces from the add-on table to complete your log in seconds.

Protein, Omega-3, And Sodium Notes

Per three cooked ounces of Atlantic salmon you’ll typically get around 22 g protein plus long-chain omega-3s. That’s the nutrition reason many people keep salmon in their week. Smoked slices stay lean on calories yet run salty, with ~190 mg sodium per ounce. Balance the day’s salt by pairing lox with fresh fruit and no-salt add-ons.

Quick DIY Calculator

Cooked Salmon

Weigh your slice in grams. Multiply by 2.06. That’s your calories. Example: 42 g slice × 2.06 ≈ 87 calories.

Raw Salmon

Weigh in grams. Multiply by 1.42. Example: 35 g slice × 1.42 ≈ 50 calories.

Smoked Salmon

Weigh in grams. Multiply by 1.17. Example: 28 g slice × 1.17 ≈ 33 calories.

Smart Ways To Keep Flavor Up And Calories Steady

• Use a nonstick pan and a teaspoon of oil, not a puddle.
• Brush glazes thinly; finish with citrus and herbs for pop without a calorie surge.
• Pick naturally leaner species when you want lighter plates; choose richer cuts when you want more satiety.

Where To Go Next

Want the bigger picture on heart-healthy fats? Try our omega-3 benefits for heart for a simple rundown you can use at the grocery store.