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Frozen raw salmon Calories
Rich in omega-3 and high-quality protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Frozen raw salmon has 208 calories. It contains 0 g of carbs, 20.4 g of protein, 13.4 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 133% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Frozen raw salmon Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20.4g
· 41% DV
Fat
13.4g
· 17% 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 40% · Fat 60%
Frozen raw salmon nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 13.4 g | 17% |
| Saturated fat | 3.05 g | 15% |
| Trans fat | 0 g | |
| Sodium | 59 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.4 g | 41% |
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 Frozen raw salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 208 kcal |
| 1 piece (small) | 60 g | 125 kcal |
| 1 serving (small) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 4 ounce (medium) | 113 g | 235 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 piece (large) | 150 g | 312 kcal |
| 1 serving (large) | 170 g | 354 kcal |
| 1 piece (extra large) | 200 g | 416 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Frozen raw salmon
Can you eat frozen raw salmon raw after thawing?
Generally, no: thawing frozen raw salmon does not by itself make it safe to eat uncooked. Only eat it raw if it was specifically handled and frozen for raw consumption; otherwise, cook it thoroughly to reduce the risk from parasites and harmful microbes.
Does freezing frozen raw salmon kill parasites?
Freezing under the right time and temperature conditions can kill some parasites, but a home freezer may not reliably meet those conditions. Freezing also does not eliminate every harmful microbe, so it is not a guarantee that salmon is safe to eat raw.
How should you thaw frozen raw salmon safely?
Thaw frozen raw salmon in the refrigerator in a leakproof container so it stays cold and its juices do not contaminate other food. If it is vacuum-packed, remove it from the packaging before thawing or follow the package’s thawing instructions.
Can you cook frozen raw salmon without thawing it first?
Yes, you can cook frozen raw salmon directly in the oven or on the stove. Separate the pieces if they are stuck together, allow extra cooking time, and make sure the thickest part is fully cooked before serving.
How long does frozen raw salmon last in the freezer?
For best quality, use frozen raw salmon within about two to three months. It can remain safe longer if kept continuously frozen, but its flavor and texture may decline. Check the package date and keep the freezer consistently cold.
Can you refreeze frozen raw salmon after thawing it?
Yes, you can refreeze frozen raw salmon that thawed in the refrigerator, although its texture and flavor may suffer. Do not refreeze salmon that has been left at room temperature for too long; discard it if it may have become unsafe.
Should you rinse frozen raw salmon before cooking it?
No, do not rinse frozen raw salmon; splashing water can spread microbes around your sink and kitchen. If you want to pat the thawed fish dry, use a disposable paper towel, then wash your hands and clean any surfaces it touched.
How long does frozen raw salmon keep in the fridge after thawing?
Cook frozen raw salmon within one to two days after thawing it in the refrigerator. Keep it covered in the coldest part of the fridge, and discard it if it develops a sour smell, a sticky surface, or an unusual color.
How can you tell if frozen raw salmon has freezer burn?
Dry, pale, or whitish patches on frozen raw salmon can indicate freezer burn. It mainly affects quality, making the fish less pleasant in taste or texture. An airtight, undamaged package helps protect salmon from exposure to air.
Does freezing change the texture of raw salmon?
Yes, freezing can make raw salmon’s texture softer after thawing, especially if it was stored for a long time or exposed to air. Thaw it slowly in the refrigerator and avoid repeatedly freezing and thawing it to preserve quality.
Frozen raw salmon Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
10.9µg · 55% DV
B3
8.05mg · 50% DV
B6
0.64mg · 38% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
252mg · 36% DV
Iodine
34µg · 23% DV
Potassium ⭐
363mg · 11% DV
Sodium
59mg · 3% DV
Frozen raw salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen raw salmon
To burn the 208 calories in 100 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 Frozen raw salmon?
Frozen raw salmon is uncooked salmon kept frozen until it is ready to use. Once thawed, it has salmon’s characteristic rich, mild flavour and tender flesh that separates into flakes when cooked.
It is commonly baked, pan-fried or grilled and served with vegetables, grains or a squeeze of lemon. In places where sushi and sashimi are popular, salmon may also be eaten raw, but choose fish specifically intended for raw consumption and follow the package’s thawing guidance. It provides high-quality protein and omega-3 fats, with no carbohydrates. For a lighter meal, cook it with little added oil and serve alongside a generous portion of vegetables.
How Nutritious Is Frozen raw salmon?
Nutrient density
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 Frozen raw 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 Frozen raw salmon Contain Allergens?
Contains these allergens:
Which Diets Is Frozen raw 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
Frozen raw salmon Fat Profile
SATURATED
3.05g
MONOUNSATURATED
3.77g
POLYUNSATURATED
3.89g
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.