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Fried salmon Calories
Rich in omega-3, high-quality protein, fried salmon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried salmon (120 g) has 294 calories. That works out to 245 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 21 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fried salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
294
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
21g
· 27% 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 36% · Fat 64%
Fried salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 21 g | 27% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 Fried salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 294 kcal |
| 1 piece (extra small) | 60 g | 147 kcal |
| 1 piece (small) | 80 g | 196 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (medium) | 150 g | 368 kcal |
| 1 piece (large) | 180 g | 441 kcal |
| 1 serving (large) | 200 g | 490 kcal |
| 2 piece (double) | 240 g | 588 kcal |
| 1 piece (jumbo) | 250 g | 613 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Fried salmon
How do you pan-fry fried salmon at home?
To make fried salmon, pat the fillet dry, season it, and cook it in a lightly oiled, preheated pan. Turn it once the first side releases easily, then cook until the flesh is opaque and flakes with gentle pressure.
How do you get crispy skin on fried salmon?
For crispy skin on fried salmon, dry the skin thoroughly and place the fillet skin-side down in a hot pan with a little oil. Let it cook without pressing or moving it until the skin is crisp and releases easily.
How can you keep fried salmon from sticking to the pan?
Keep fried salmon from sticking by heating the pan before adding oil, drying the fish, and leaving it undisturbed while the first side cooks. If it resists when you try to turn it, give it more time rather than scraping it loose.
What oil is best for frying salmon?
A neutral oil that tolerates high heat works well for fried salmon; olive oil is also suitable for moderate pan-frying. Butter can burn before the fish is done, so add it near the end if you want its flavor.
How can you tell when fried salmon is cooked?
Fried salmon is cooked when the thickest part looks opaque and separates into flakes when gently pressed with a fork. If the center still looks raw, continue cooking briefly; leaving it in the pan too long can make it dry.
Can you fry salmon straight from frozen?
It is better to thaw salmon before frying it, because a frozen center can leave the outside overcooked before the fish is done. Thaw it in the refrigerator, pat it dry, and then season and cook it in the pan.
Can you eat the skin on fried salmon?
Yes, salmon skin is edible when properly cooked, and pan-frying can make it pleasantly crisp. Remove any scales before cooking; if the skin is soft or you simply prefer not to eat it, it separates easily from the flesh.
What seasoning goes well with fried salmon?
Lemon, black pepper, garlic, dill, and paprika all pair well with fried salmon. Season lightly so the fish remains the focus, and add fresh lemon or herbs after cooking for a brighter flavor.
How should you store leftover fried salmon?
Store leftover fried salmon in a covered container in the refrigerator once it has cooled, and eat it promptly. Do not leave it sitting out for an extended period; discard it if its smell or appearance has changed.
Is fried salmon healthier than baked salmon?
Baked salmon is usually the lighter option because it does not need as much added oil. Fried salmon still provides salmon’s protein and omega-3 fats, but pan-frying adds oil; use a small amount if you want to keep it lighter.
Fried salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
13.2µg · 66% DV
B6
1.02mg · 60% DV
B3
9.48mg · 59% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
324mg · 46% DV
Iodine
36µg · 24% DV
Potassium ⭐
504mg · 15% DV
Sodium
66mg · 3% DV
Fried salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried salmon
To burn the 294 calories in 1 piece (medium) (120 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 Fried salmon?
Fried salmon is salmon fillet or a cutlet cooked in a pan until the surface is golden and the centre remains tender. It is a straightforward home-cooked main dish in many places, with the method and seasoning varying by kitchen. Lemon, black pepper and herbs are common partners; a crisp exterior contrasts with the fish’s soft, rich flesh.
Serve it with vegetables, salad or potatoes for a balanced meal, or flake leftovers into a sandwich or grain bowl. It provides high-quality protein and omega-3 fats, with no carbohydrates. For a lighter plate, use only a little oil and pair the salmon with plenty of vegetables.
How Nutritious Is Fried 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 Fried 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 Fried salmon Contain Allergens?
Contains these allergens:
Which Diets Is Fried 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
Fried salmon Fat Profile
SATURATED
4.2g
MONOUNSATURATED
7.8g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.