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Cooked Salmon Calories
Rich in omega-3, high-quality protein, source of B vitamins and selenium
CALORIES
GI
POTASSIUM
FIBER
Cooked Salmon Nutrition Facts
Selected: 100 g
206
KCAL / 100G
Carbs
0g
· 0%
Protein
22.1g
· 42%
Fat
13.4g
· 58%
Fiber
0g
Cooked Salmon Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
7.9mg · 49% DV
B6
0.81mg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
256mg · 37% DV
Iodine
30µg · 20% DV
Potassium ⭐
384mg · 11% DV
Cooked Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked 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 Cooked Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Cooked 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
Cooked Salmon Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.8g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked Salmon
Cooked Salmon — Frequently Asked Questions
How long does cooked salmon keep in the fridge?
If cooled promptly and stored in a sealed container, cooked salmon usually keeps its quality for up to 3 days in the refrigerator. Discard it if the smell, color, or texture seems off.
Can cooked salmon be frozen?
Yes, you can freeze it in airtight portions. The texture may soften after thawing, so it often works better in pasta, fish cakes, soups, or salads with dressing than as a plain fillet.
Does cooking reduce the protein in salmon?
Cooking does not destroy the protein in salmon in any meaningful way. What changes most is water content, which can make the nutrition seem more concentrated per 100 grams.
How do I stop cooked salmon from drying out?
The main fix is to avoid overcooking it. Gentle heat, shorter cooking time, and a little oil, lemon, or sauce help keep the flesh moist.
What foods pair well with cooked salmon?
Cooked salmon goes well with vegetables, leafy salads, potatoes, rice, and whole grains. Pairing it with high-fiber sides can make the meal more filling and balanced.
Is cooked salmon a good post-workout meal?
Yes, it is a strong post-workout option because it provides plenty of protein. If you want a lighter meal after training, pair it with easy-to-digest carbs and avoid very heavy sauces.
Is cooked salmon too heavy to eat at night?
That depends more on portion size and cooking method than the fish itself. Baked, grilled, or poached salmon usually feels lighter than deep-fried salmon or salmon served with rich creamy sides.
How does cooked salmon compare with tuna?
Salmon is usually richer and fattier in texture, while tuna is often leaner and milder. Many people choose salmon when they want a more satisfying meal and tuna when they want a lighter taste.
Does adding lemon damage the nutrients in cooked salmon?
No, adding lemon does not meaningfully harm the main nutrients in cooked salmon. It mostly changes flavor and can make the fish taste fresher and less rich.
Who should be careful with cooked salmon?
Anyone with a fish allergy should avoid it. People at higher food-safety risk, including pregnant people and those with weakened immunity, should make sure it is thoroughly cooked and stored properly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.