Salmon

Farmed and wild are different foods, not different labels on the same food. Per 100 g raw, farmed Atlantic runs 197 kcal, 20.3 g protein, and 13.1 g fat. Wild sockeye runs 130 kcal, 22.3 g protein, and 4.9 g fat. Wild carries slightly more protein and much less fat, which means the calorie gap is almost entirely a fat story. If your grocery receipt says "farmed" or "wild," or the package says "Atlantic" versus "sockeye," that word is the input your tracker needs. A generic "salmon" entry is picking one of these two foods for you, silently.

The gap survives cooking, and cooking adds its own shift. Cooked farmed Atlantic runs 206 kcal, 22.1 g protein, and 12.4 g fat per 100 g. Cooked sockeye runs 156 kcal, 26.5 g protein, and 5.6 g fat. Both records gain calories and protein per 100 g relative to their raw state, which is what happens when moisture cooks off and the remaining flesh concentrates. The farmed-versus-wild fat gap narrows only slightly, from 8.2 g raw to 6.8 g cooked. Weigh raw before cooking if you want the number on the package to mean something, or weigh the cooked portion and log the cooked record. Do not weigh raw and log the cooked record's calories against it.

Match the record to the state you actually weighed. The two cooked records here carry restaurant-style portions: a 3 oz serving at 85 g, and a half fillet at 178 g for farmed or 155 g for sockeye. A 3 oz cooked portion of farmed Atlantic is a meaningfully different number than 85 g of raw fillet, because cooked salmon has already lost water weight the raw record has not. If you weigh your plate after cooking, log against 175168 or 173692. If you weigh the fillet before it goes in the pan, log against 2684441 or 2684440.

Two claims this page will not make. Canned salmon is a common budget swap, and this page has no canned record to put a number on it. Skin-on fillets carry more fat than skinless, and this page has no skin-on record to quantify how much. Both are real questions with no answer here. Weigh what you are actually eating and pick the closest state and cut this page does cover, which is fillet, farmed or wild, raw or cooked.

Sodium moves with cooking too. Raw farmed sits at 50 mg per 100 g and raw wild at 53 mg. Cooked farmed rises to 61 mg and cooked sockeye to 92 mg, both per 100 g with no added salt in the USDA preparation. None of these are meal-plan-breaking numbers on their own, but they explain why a pan-seared fillet with a soy-based glaze reads much higher in a tracker than the fish alone would suggest. The sodium in the sauce is a separate line item.

The omega-3 case, without a number this page's table can display. Salmon is the food on this site that pairs a full protein serving with a meaningful EPA and DHA dose. The checked-in USDA source records retain EPA and DHA fields, but this page's macro table does not surface them, so this page will not print a gram figure from a field it does not display. What it can tell you is the fat total, and that farmed carries more of it than wild at every state measured. For the mechanism and the target range, use omega-3 fatty acids and the omega-3 index rather than a number invented here.

Recovery framing, kept to what is measured. Post-training inflammation modulation is a real area of research, and it belongs at recovery time rather than as a vague claim on a food page. What this page contributes is the protein and fat numbers a recovery meal is built from, not the physiology.

The practical version is a bowl, not a fillet on a plate. The salmon rice bowl is where the farmed-versus-wild choice, the raw-versus-cooked weighing question, and a carb source come together into one loggable entry. Build the fillet decision there rather than re-deriving it every time you cook.

Cost is a real constraint, and salmon does not win on it. Wild sockeye and farmed Atlantic both cost more per gram of protein than chicken breast or canned tuna, and this page will not pretend otherwise. If the omega-3 dose is the goal and the budget is tight, tuna is the cheaper source worth checking before defaulting to salmon out of habit. If the goal is protein density on a fixed grocery budget, chicken breast does that job for less money and salmon is not the tool for it. Salmon earns its place on a plate when the omega-3 dose is the specific thing being bought, not as a default protein.