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Gravlax Calories
Cured salmon with salt, sugar, dill
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 slice (medium) of Gravlax (50 g) has 93 calories. That works out to 185 calories per 100 g. It contains 0.3 g of carbs, 10.5 g of protein, 5.5 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Gravlax Nutrition Facts
Selected: 3 slice (medium) · 50 g
93
KCAL / 50G
Carbs
0.3g
· 0% DV
Protein
10.5g
· 21% DV
Fat
5.5g
· 7% 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 45% · Fat 54%
Gravlax nutrition facts table · 3 slice (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 93 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 0.3 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 10.5 g | 21% |
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 3 Slices of Gravlax?
| Serving | Amount | Calories |
|---|---|---|
| 3 slice (medium) | 50 g | 93 kcal |
| 1 slice (thin) | 15 g | 28 kcal |
| 2 slice (medium) | 30 g | 56 kcal |
| 1 serving (large) | 70 g | 130 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (large) | 100 g | 185 kcal |
| 1 pack (medium) | 120 g | 222 kcal |
| 1 piece (jumbo) | 200 g | 370 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Gravlax
What is Gravlax, and how is it made?
Gravlax is salmon cured with salt, sugar, and dill, traditionally in Scandinavia. It is not cooked or smoked; the brief curing process gives it a firm texture and a fresh, dill-forward flavor.
Is Gravlax raw salmon?
Yes. Gravlax is not heat-cooked, so it is technically raw salmon that has been cured. Curing does not reliably destroy every harmful germ, so keep it refrigerated and use fish intended for raw or cured preparations.
What is the difference between Gravlax and smoked salmon?
Gravlax is cured with salt, sugar, and dill, while smoked salmon is exposed to smoke. Gravlax has a fresh dill flavor rather than the characteristic smoky taste.
How do you serve Gravlax?
Serve Gravlax cold and thinly sliced, often with mustard-dill sauce, lemon, capers, or bread. It also works well on toast or in a sandwich; add it near the end if using it in a warm dish.
How do you make Gravlax at home?
To make Gravlax, coat a salmon fillet with salt, sugar, and dill, then cure it in the refrigerator according to a reliable recipe. Curing does not cook the fish, so use salmon suitable for raw or cured preparations and handle it carefully.
How long does Gravlax keep in the fridge?
Once opened, keep Gravlax tightly covered in the refrigerator and use it within a few days. Follow the package use-by date, and discard it if it has been left at room temperature for an extended time.
Can you freeze Gravlax?
Yes, Gravlax can be frozen. Wrap it airtight to limit freezer burn, then thaw it in the refrigerator and use it promptly; freezing may make its texture a little softer.
Can you eat Gravlax during pregnancy?
Cold Gravlax is best avoided during pregnancy because curing does not reliably eliminate Listeria. Choose fish that has been thoroughly cooked instead, and ask your healthcare professional if you need advice for your situation.
Can you cook Gravlax?
Yes, you can cook Gravlax, although it is usually served cold. Add it to a hot dish just before serving or warm it gently, since prolonged cooking can dry the salmon and dull its dill flavor.
Is Gravlax very salty?
Gravlax is usually salty because salt is essential to its cure, though the intensity varies by recipe and brand. Pair it with unsalted bread or vegetables rather than adding more salty toppings.
Gravlax Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B6
0.4mg · 24% DV
B3
3.75mg · 23% DV
Vitamin D
3.75µg · 19% DV
Minerals
Selenium
15µg · 27% DV
Sodium
450mg · 20% DV
Phosphorus
110mg · 16% DV
Iodine
15µg · 10% DV
Potassium ⭐
175mg · 5% DV
Gravlax Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gravlax
To burn the 93 calories in 3 slice (medium) (50 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 Gravlax?
Gravlax is a Scandinavian preparation of salmon cured with salt, sugar and dill. It is not smoked: the cure firms the fish while leaving it tender, silky and easy to slice, with a gently sweet, savoury, herbaceous flavour.
In Scandinavia, it is often served in thin slices on rye bread or crispbread, with mustard-dill sauce; elsewhere, it also makes a popular brunch plate or starter. Gravlax is high in protein and low in carbohydrates, so it can suit a protein-focused meal. Its flavour is already quite savoury, making fresh greens, cucumber or a squeeze of lemon good lighter pairings.
How Nutritious Is Gravlax?
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 Gravlax 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 Gravlax Contain Allergens?
Contains these allergens:
Which Diets Is Gravlax 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
Gravlax Fat Profile
SATURATED
1.05g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.3g
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.