Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Frozen Salmon Calories
Rich in omega-3, high protein, frozen fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Frozen Salmon (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 24 g of protein, 15.6 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.
Frozen Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
247
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24g
· 48% DV
Fat
15.6g
· 20% 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 41% · Fat 59%
Frozen Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Frozen Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 247 kcal |
| 1 piece (extra small) | 60 g | 124 kcal |
| 1 piece (small) | 80 g | 165 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (large) | 180 g | 371 kcal |
| 1 serving (large) | 200 g | 412 kcal |
| 2 piece (double) | 240 g | 494 kcal |
| 1 pack (whole) | 400 g | 824 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Frozen Salmon
How should you thaw frozen salmon safely?
Thaw frozen salmon in the refrigerator in a covered container that can catch drips. Avoid leaving it on the counter, where the outside can warm up while the center is still frozen. Cook it soon after it has thawed.
Can you cook frozen salmon without thawing it first?
Yes, frozen salmon can be cooked without thawing. It usually takes longer than thawed salmon, so check that the thickest part is opaque and flakes easily before serving. Baking or gently pan-cooking helps it cook through evenly.
Can you refreeze frozen salmon after thawing?
Yes, salmon thawed in the refrigerator can generally be refrozen if it has stayed cold and has not been left at room temperature. The texture may suffer, so cooking the thawed salmon before freezing it again often gives a better result.
Why does frozen salmon release so much water when it thaws?
Frozen salmon can release water because ice crystals disrupt some of the fish’s structure. This is normal and does not by itself mean the salmon has spoiled. Pat the surface dry before cooking to help it brown instead of steaming.
Should you rinse frozen salmon before cooking it?
No, do not rinse frozen salmon before cooking. Water can spread bacteria from raw fish around the sink and nearby surfaces. If the thawed fish is wet, pat it dry with a clean paper towel instead.
Can you eat the skin on frozen salmon?
Yes, frozen salmon skin is edible when the fish is thoroughly cooked. For crisp skin, thaw the salmon if needed and pat it dry before cooking skin-side down in a hot pan. Remove the skin after cooking if you prefer not to eat it.
How can you tell if frozen salmon has gone bad?
Discard frozen salmon if it smells sour or strongly ammonia-like after thawing, feels unusually slimy, or has an unexpected change in color. A damaged package or fish that has thawed and been left warm are also reasons not to eat it.
Does frozen salmon lose its omega-3 when it is frozen?
No, freezing does not remove all the omega-3 from salmon. Frozen salmon remains a source of these fats; long storage or repeated thawing and refreezing can affect quality, so keep it frozen as directed on the package.
How do you pan-fry frozen salmon evenly?
You can pan-fry frozen salmon, but use moderate heat so the surface does not overcook before the center thaws and cooks through. Covering the pan helps; for a thick piece, thawing it in the refrigerator first makes even cooking easier.
Can pregnant people eat frozen salmon?
Yes, pregnant people can eat frozen salmon when it is cooked thoroughly; avoid raw or undercooked fish. If you have a specific concern about seafood choices during pregnancy, ask your healthcare professional.
Frozen Salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
14.4µg · 72% DV
B3
10.2mg · 64% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
461mg · 14% DV
Sodium
71mg · 3% DV
Frozen Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen Salmon
To burn the 247 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 Frozen Salmon?
Frozen Salmon is salmon preserved by freezing, making it convenient to keep on hand and enjoy throughout the year. Its rich, mildly distinctive flavour and tender, flaky texture work well with simple seasonings. Thaw it in the refrigerator before cooking, then bake, pan-sear or grill it with lemon, herbs or black pepper.
It is commonly served as a main course with vegetables, potatoes, rice or salad, and fits easily into everyday meals. Frozen Salmon provides substantial protein and omega-3 fats, with no carbohydrates. For a lighter plate, cook it with little added oil and pair it with plenty of vegetables.
How Nutritious Is Frozen 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 Frozen 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 Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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 Salmon Fat Profile
SATURATED
3.72g
MONOUNSATURATED
4.56g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Frozen Salmon
Foods Similar to Frozen Salmon
Have another question about Frozen Salmon?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.