Smoked salmon calories come to 99 for a 3 oz portion (85 g) and 117 per 100 g. What stands out is the balance: 65% of those calories come from protein, yet the same 3 oz portion carries 571 mg of sodium, 25% of the daily value. The calories stay small. The salt does not.
99kcal
1 3 oz portion · 85 g, smoked chinook (lox)
65%protein
15.5 gProtein
0 gCarbs
3.7 gFat
How to burn off 99 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Smoked chinook (lox) · per 85 g
Calories
99 kcal
Protein
15.5 g
Carbohydrate
0 g
Fat
3.7 g
Saturated fat
0.8 g
Cholesterol
20 mg
Sodium
571 mg
Potassium
149 mg
Iron
0.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Smoked salmon: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
99
15.5 g
0 g
3.7 g
571 mg
5%
2 oz serving (57 g)
67
10.4 g
0 g
2.5 g
383 mg
3%
1 oz (28 g)
33
5.1 g
0 g
1.2 g
188 mg
2%
100 g
117
18.3 g
0 g
4.3 g
672 mg
6%
3 × 3 oz portion (85 g)
298
46.6 g
1,714 mg
5 × 3 oz portion (85 g)
497
77.7 g
2,856 mg
A 3 oz portion is a 99-calorie topping
The default 3 oz portion (85 g) lands at 99 calories, which is about what a generous layer on a bagel or a breakfast plate looks like. A 2 oz serving (57 g) drops that to 67 calories, and 1 oz (28 g) is just 33. Smoked salmon is sold in thin slices, so most people eat it by the ounce rather than by the fillet.
Totals climb when the fish becomes the main protein instead of a garnish. Two 3 oz portions (170 g) come to 199 calories, three (255 g) reach 298, and five (425 g), roughly a party platter, hit 497. Even that last figure is moderate for that much fish, which tells you how lean this food is.
The useful habit is weighing your usual pile once. After that, the 33-calorie ounce makes the math easy, and you can tell at a glance whether a plate is a light topping or a full serving of protein. Guessing by eye tends to drift upward with thin slices, because they look like less than they are.
Nearly two thirds of the calories come from protein
Smoked salmon has no carbs, no sugar and no fiber, so every calorie comes from protein or fat. The split is 65% protein and 35% fat. Per 100 g that works out to 18.3 g of protein against 4.3 g of fat, and only 0.9 g of that fat is saturated.
A 3 oz portion gives you 15.5 g of protein for 99 calories, which covers 31% of the daily value. A 2 oz serving still delivers 10.4 g, or 21%. That is a strong protein return for the calories, and none of it arrives with sugar attached.
Cholesterol is modest as well, at 23 mg per 100 g. The lower fat content is also why this smoked chinook entry sits below fresh salmon on calories. If you want a protein-forward topping that barely moves your daily total, this is one of the easier picks in the fish aisle, as long as you keep an eye on the next row.
Sodium is the row to watch
Smoked salmon is cured, and the salt shows. Per 100 g it carries 672 mg of sodium, 29% of the daily value. A 3 oz portion has 571 mg, or 25%, so one modest serving uses about a quarter of the day's sodium while supplying only 5% of its calories.
Smaller amounts scale down cleanly: 383 mg in 2 oz (17%) and 188 mg in 1 oz (8%). Larger amounts do the opposite. Two 3 oz portions reach 1,142 mg, three hit 1,714 mg, and five come to 2,856 mg, which is more than a full day's daily value from the fish alone.
If you watch sodium, the ounce count matters more than the calorie count with this food. Keep the rest of the plate low in salt. Go easy on capers, salty cheese and seasoned crackers, and let fresh vegetables do the filling instead. That way the salmon stays the only salty thing on the plate.
Build the plate around the salt, not the calories
Because a 3 oz portion is only 99 calories, smoked salmon leaves plenty of room for what goes with it. The bread or bagel underneath often carries more calories than the fish, so that is the part to size on purpose. Cream cheese adds fat quickly, and a thin layer keeps the plate in proportion.
Cucumber, tomato, red onion, leafy greens and eggs all pair well and add volume without adding much salt. Flavored packs such as Blue Hill Bay Peppered Smoked Salmon or Blue Hill Bay Pastrami Smoked Salmon can differ from plain lox, so check the label on the package you actually buy.
To log it fast, BodyPal can recognize smoked salmon from a photo of your plate, and you then adjust the ounces to match what you ate. That small correction matters here, since a few extra slices change the sodium total far more than the calorie total.
How does smoked salmon compare?
The table compares smoked salmon with fresh salmon, Atlantic salmon and salmon sashimi, both per 100 g and per usual serving.
Verdict: For the fewest calories pick smoked salmon, since fresh salmon runs 1.8 times as many at 206 per 100 g and sashimi 1.6 times at 188. If you watch sodium, pick fresh salmon or sashimi instead, at only 61 mg and 63 mg per 100 g.
Most popular smoked salmon brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Blue Hill Bay Smoked Salmon2 oz · 56 g125 kcal
2Trans-Ocean Smoked Salmon2 oz · 57 g123 kcal
3Blue Hill Bay Herb Smoked Salmon2 oz · 56 g125 kcal
4Blue Hill Bay Peppered Smoked Salmon2 oz · 56 g125 kcal
5Blue Circle Norwegian Arctic Smoked Salmon2 oz · 56 g179 kcal
6Blue Hill Bay Pastrami Smoked Salmon2 oz · 57 g123 kcal
Packs are mostly Atlantic or Norwegian salmon, which is fattier than the chinook row above, so labels read 123 to 179 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Smoked salmon FAQs
How many calories are in smoked salmon?
A 3 oz portion (85 g) has 99 calories and 100 g has 117. A 2 oz serving, the usual pack size, is 67 calories.
Is smoked salmon good for weight loss?
At 117 calories per 100 g it carries 18.3 g protein and 4.3 g fat, so a 2 oz serving adds 67 calories. It is high in sodium at 672 mg per 100 g.
Smoked salmon vs salmon: which has fewer calories?
Smoked salmon has 117 calories per 100 g against 206 for plain salmon, so a 3 oz portion is 99 calories versus 175.
How much protein is in smoked salmon?
There are 18.3 g of protein per 100 g, which is 15.5 g in a 3 oz portion (85 g) and 10.4 g in a 2 oz serving.
How many calories are in 2 oz of smoked salmon?
A 2 oz serving (57 g) of smoked salmon has 67 calories. It also gives you 10.4 g of protein, 2.5 g of fat and 383 mg of sodium, which is 17% of the daily value.
How many calories are in smoked salmon per ounce?
A 1 oz piece (28 g) of smoked salmon has 33 calories and 5.1 g of protein, 10% of the daily value. It also carries 188 mg of sodium, so counting ounces is the easiest way to track both.
What counts as a serving of smoked salmon?
The default here is a 3 oz portion (85 g), worth 99 calories and 15.5 g of protein. Lighter 2 oz (57 g) and 1 oz (28 g) servings come to 67 and 33 calories, which suits a bagel topping or a salad.
Is smoked salmon high in calories?
No. Smoked salmon has 117 calories per 100 g, and a 3 oz portion is 99 calories, just 5% of the daily value. It is lower in calories than fresh salmon; sodium is the bigger number to watch.
What are the macros in smoked salmon?
Per 100 g, smoked salmon has 18.3 g of protein, 4.3 g of fat and 0 g of carbs. That makes the calorie split 65% protein and 35% fat, with no sugar or fiber.
