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Dried Salmon Calories
High protein, omega-3, low carb, salty
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dried Salmon (30 g) has 96 calories. That works out to 320 calories per 100 g. It contains 0.3 g of carbs, 15 g of protein, 3.6 g of fat and 0 g of fiber. Its 2.1 µg of B12 covers 88% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Dried Salmon Nutrition Facts
Selected: 1 piece (medium) · 30 g
96
KCAL / 30G
Carbs
0.3g
· 0% DV
Protein
15g
· 30% DV
Fat
3.6g
· 5% 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 1% · Protein 64% · Fat 35%
Dried Salmon nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
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 Dried Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 96 kcal |
| 1 piece (small) | 15 g | 48 kcal |
| 1 slice (thin) | 20 g | 64 kcal |
| 1 serving (chopped) | 25 g | 80 kcal |
| 1 slice (thick) | 40 g | 128 kcal |
| 1 serving (shredded) | 40 g | 128 kcal |
| 1 piece (large) | 50 g | 160 kcal |
| 2 piece (double) | 60 g | 192 kcal |
| 100 g | 100 g | 320 kcal |
| 1 pack (whole) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Dried Salmon
How do you eat dried salmon?
Eat dried salmon as a snack if the package says it is ready to eat, or flake it into salads, pasta, rice, or sandwiches. Taste it before adding salt to a dish, since dried salmon can be salty.
What is dried salmon, and how is it made?
Dried salmon is salmon with much of its moisture removed to preserve it and create a firmer texture. Minimally processed versions are primarily dried; some methods also use salt or smoke, so products can differ.
Is dried salmon the same as smoked salmon?
No. Dried salmon is defined by moisture removal, while smoked salmon gets flavor from exposure to smoke. A product can be both dried and smoked, but the terms do not describe the same preparation.
How should you store dried salmon after opening?
Keep opened dried salmon in an airtight container in the refrigerator, unless its package gives different instructions. Drying does not mean every product is shelf-stable, so follow the storage guidance on the package.
How can you tell if dried salmon has gone bad?
Discard dried salmon if you see mold, notice a sour or unusually strong off-odor, or find a slimy surface or marked color change. Do not taste it to check whether it is still safe.
Does dried salmon need to be cooked before eating?
Do not assume dried salmon is cooked: drying alone does not show that it was heat-treated. Check whether the package identifies it as ready to eat, and follow any cooking or handling instructions provided.
How do you rehydrate dried salmon?
To soften dried salmon, soak it briefly in cold water, then drain it before using. The time needed depends on how dry the pieces are; prolonged soaking can soften the texture too much and wash out flavor.
How do you make dried salmon less salty?
Soak dried salmon briefly in water and discard the soaking water to remove some surface salt. This can also reduce its flavor, so taste it before adding the salmon to a recipe and avoid extra salt.
Is dried salmon good for you?
Dried salmon can provide protein and omega-3 fats, but it may also be high in salt. If you have been advised to limit sodium, pay attention to the portion and the product’s salt content.
Can you eat dried salmon while pregnant?
Only eat dried salmon during pregnancy if the package confirms it is ready to eat and it has been stored as directed. Drying does not necessarily kill harmful microbes; ask your clinician if the product’s safety is unclear.
Dried Salmon Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
Vitamin D
3.6µg · 18% DV
B3
2.4mg · 15% DV
B6
0.21mg · 12% DV
Minerals
Sodium
540mg · 23% DV
Selenium
11µg · 20% DV
Phosphorus
96mg · 14% DV
Iodine
18µg · 12% DV
Potassium ⭐
126mg · 4% DV
Dried Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Salmon
To burn the 96 calories in 1 piece (medium) (30 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 Dried Salmon?
Dried salmon is salmon preserved by removing much of its moisture. Drying fish has long been used in coastal and northern food traditions; depending on the product, the salmon may also be salted or smoked before drying, so flavour and texture can vary.
It tends to taste savoury and distinctly fishy, with a chewy texture that can range from pliable to quite firm. It is eaten as a snack or added in small pieces to salads, grain bowls and sandwiches; in places where dried fish is less familiar, try it with crackers or fresh vegetables. Dried salmon is high in protein and low in carbohydrate. Its savouriness pairs well with lemon, herbs or crisp vegetables, which can balance the richer, saltier taste.
How Nutritious Is Dried 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 Dried 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 Dried Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Dried 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
Dried Salmon Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.