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Air-fried Norwegian salmon Calories
Rich in protein and omega-3 fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried Norwegian salmon (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33.2 g of protein, 18.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried Norwegian salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.2g
· 66% DV
Fat
18.6g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 44% · Fat 56%
Air-fried Norwegian salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.2 g | 66% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Air-fried Norwegian salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (medium) | 28.4 g | 58 kcal |
| 1 piece (small) | 75 g | 155 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (small) | 100 g | 206 kcal |
| 1 piece (medium) | 120 g | 247 kcal |
| 1 cup (diced) | 140 g | 288 kcal |
| 1 piece (large) | 150 g | 309 kcal |
| 1 serving (large) | 180 g | 371 kcal |
| 1 piece (extra large) | 220 g | 453 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Air-fried Norwegian salmon
How long should Air-fried Norwegian salmon cook?
Air-fried Norwegian salmon usually takes about 8–12 minutes at 180°C (350°F), depending on the thickness of the fillet and the appliance. Check it near the end of cooking; the thickest part should reach 63°C (145°F).
Can you cook frozen Air-fried Norwegian salmon without thawing it first?
Yes, you can cook Air-fried Norwegian salmon from frozen, though thawing first gives more even results. Cook the fillet longer than a thawed one, keep it in a single layer, and check the centre before serving.
Should Air-fried Norwegian salmon be cooked with the skin on?
Yes, Air-fried Norwegian salmon can be cooked with the skin on. Place it skin-side down so the fillet stays intact and the skin has a chance to crisp; the cooked flesh should release from the skin easily.
Do you need to flip Air-fried Norwegian salmon halfway through?
No, Air-fried Norwegian salmon usually does not need flipping. Hot air circulates around the fillet, and turning it can make soft fish break apart. Arrange pieces in one layer so they cook more evenly.
Can you use parchment paper for Air-fried Norwegian salmon?
Yes, parchment can make Air-fried Norwegian salmon easier to remove and clean up. Use perforated air-fryer parchment or leave space around the edges so air can circulate, and never put loose paper in the appliance while it preheats.
How do you keep Air-fried Norwegian salmon from drying out?
Take Air-fried Norwegian salmon out as soon as it is cooked through; overcooking is the main reason it turns dry. Check the thickest section early, since thin tails cook faster than thick centre-cut pieces.
What seasoning works well on Air-fried Norwegian salmon?
Dill, black pepper, garlic, paprika, and lemon all work well on Air-fried Norwegian salmon. Pat the fish dry before seasoning so the surface browns better, then add fresh lemon juice after cooking.
How can you tell when Air-fried Norwegian salmon is done?
Air-fried Norwegian salmon is done when its centre is opaque and flakes apart easily. For a reliable food-safety check, measure the thickest part with a thermometer and look for 63°C (145°F).
How should leftover Air-fried Norwegian salmon be stored and reheated?
Store leftover Air-fried Norwegian salmon in a covered container in the refrigerator and eat it within a few days. Reheat it gently in the air fryer or microwave; high heat can dry out the fish quickly.
What should you serve with Air-fried Norwegian salmon?
Serve Air-fried Norwegian salmon with roasted vegetables, a crisp salad, or potatoes for a filling meal. A lemony yogurt sauce or herbed dressing complements its rich flavour without needing a heavy sauce.
Air-fried Norwegian salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
12.75mg · 80% DV
B6
1.2mg · 71% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Air-fried Norwegian salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried Norwegian salmon
To burn the 309 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fried Norwegian salmon?
Air-fried Norwegian salmon is Norwegian salmon cooked in an air fryer, where circulating hot air browns the surface while keeping the centre tender. It is often seasoned simply with salt, pepper, lemon or herbs, so the flavour of the fish remains prominent.
Serve it with potatoes and vegetables for a familiar dinner, or add it to a salad or grain bowl for an easy lunch. It is rich in protein and omega-3 fats, with 22.1 g of protein per 100 g. The air fryer needs little added oil; choose a piece of even thickness and check it before it dries out, since cooking time varies with its size and the appliance.
How Nutritious Is Air-fried Norwegian salmon?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fried Norwegian salmon Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fried Norwegian salmon Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried Norwegian salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-fried Norwegian salmon Fat Profile
SATURATED
4.05g
MONOUNSATURATED
7.05g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.