1 piece (medium) of Grilled Salmon (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 19.5 g of fat and 0 g of fiber. Its 6.8 µg of B12 covers 281% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Grilled Salmon?

Grilled salmon is a straightforward preparation of salmon fillet cooked over a grill or on a grill pan. The surface takes on a light char while the flesh stays moist and flakes into tender layers. It can be seasoned simply with lemon, herbs, salt and a little oil; it is enjoyed in many cuisines rather than belonging to one particular regional recipe.

Serve it with salad or grilled vegetables for an easy meal, or add potatoes or rice for something more substantial. Salmon provides plenty of protein and omega-3 fats, with 22 grams of protein per 100 grams. For a lighter plate, keep the added oil modest and pair the fish with fresh greens.

Grilled Salmon Nutrition Facts

Selected: 100 g

206

KCAL / 100G

Carbs

· 0% DV

Protein

22g

· 44% DV

Fat

13g

· 17% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 43% · Fat 57%

Grilled Salmon Vitamins & Minerals

Vitamins

B12

4.5µg · 188% DV

Vitamin D

13µg · 65% DV

8.5mg · 53% DV

0.8mg · 47% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

250mg · 36% DV

Iodine

30µg · 20% DV

Potassium ⭐

380mg · 11% DV

How Nutritious Is Grilled Salmon?

Nutrient density

Very high

85/ 100

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

49/ 100

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.

Grilled Salmon Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Grilled Salmon

To burn the 206 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Grilled 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 Grilled Salmon Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Grilled 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

Grilled Salmon Fat Profile

SATURATED

3.1g

MONOUNSATURATED

3.8g

POLYUNSATURATED

3.2g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Grilled Salmon

🐟vs🐟

Grilled Salmon vs Salmon FilletSame calories per 100 g

→🐟vs🐟

Grilled Salmon vs Canned Tuna90 kcal more per 100 g

→🐟vs🐟

Grilled Salmon vs Fish96 kcal more per 100 g

→🐟vs🐟

Grilled Salmon vs Tuna74 kcal more per 100 g

→

Foods Similar to Grilled Salmon

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Grilled Salmon

Is grilled salmon healthy?

Yes, grilled salmon is a nutritious meal that provides protein and omega-3 fats. Grilling needs little added fat, and serving it with vegetables or a salad makes it easy to build a balanced plate.

How do you grill salmon without it falling apart?

To grill salmon without it falling apart, start with a clean, well-heated grate and lightly oil the fish. Let it sear before turning; moving it too early can tear the flesh and leave pieces stuck to the grill.

How long should you grill salmon?

Grill salmon for about 4–6 minutes per side over medium-high heat, adjusting for the fillet’s thickness and the grill’s heat. It is ready when the thickest part turns opaque and separates easily with a fork.

Do you flip salmon when grilling it?

Yes, flip grilled salmon once so it cooks evenly on both sides. Wait until the first side has seared and releases from the grate easily; repeated flipping can break the fillet apart.

What is the best seasoning for grilled salmon?

Lemon, black pepper, garlic, and fresh herbs such as dill complement grilled salmon without hiding its flavor. Brush it lightly with oil, season just before grilling, and avoid a sugary marinade that can burn over direct heat.

How can you tell when grilled salmon is done?

Grilled salmon is done when its center is opaque and the flesh separates into flakes with gentle pressure from a fork. For a precise check, measure the thickest part; the safe internal temperature is 63°C (145°F).

What should you serve with grilled salmon?

Serve grilled salmon with roasted vegetables, a crisp salad, or rice for a filling meal. Lemon-based sauces pair well with its rich flavor, while a lighter vegetable side keeps the plate from feeling too heavy.

Can you eat grilled salmon leftovers cold?

Yes, you can eat grilled salmon cold if it was refrigerated promptly and kept in a covered container. Flake it into a salad or sandwich, and discard it if it has been left at room temperature for more than two hours.

Can you grill salmon straight from frozen?

Yes, salmon can be grilled from frozen, but thawing it in the refrigerator first usually gives more even results. If grilling it frozen, use moderate heat and check that the center is fully opaque before serving.

Can you eat grilled salmon during pregnancy?

Yes, fully cooked grilled salmon can be eaten during pregnancy, and salmon is generally a low-mercury fish. Avoid raw or undercooked fish; ask your healthcare provider for advice if you have individual dietary concerns.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026