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Grilled salmon (raw weight) Calories
Rich in protein and omega-3; nutrition is based on the salmon's raw weight before grilling.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled salmon (raw weight) (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 20.1 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Grilled salmon (raw weight) Nutrition Facts
Selected: 1 piece (medium) · 150 g
312
KCAL / 150G
Carbs
0g
· 0% DV
Protein
30.6g
· 61% DV
Fat
20.1g
· 26% 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%
Grilled salmon (raw weight) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 4.57 g | 23% |
| Trans fat | 0.05 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.6 g | 61% |
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 Grilled salmon (raw weight)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 312 kcal |
| 1 ounce (medium) | 28.4 g | 59 kcal |
| 1 piece (small) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (medium) | 100 g | 208 kcal |
| 1 piece (medium) | 120 g | 250 kcal |
| 1 serving (large) | 150 g | 312 kcal |
| 1 piece (large) | 200 g | 416 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Grilled salmon (raw weight)
How long should you grill salmon?
Grill salmon for a few minutes per side, adjusting for the thickness of the fillet and the heat of the grill. It is ready when the flesh turns opaque and separates easily with a fork; avoid cooking it until dry.
Should grilled salmon be cooked skin-side down?
Yes, start grilled salmon skin-side down. The skin acts as a protective layer between the delicate flesh and the hot grill, and it becomes easier to lift and turn the fillet once the flesh has set.
What temperature should grilled salmon reach?
For food safety, grilled salmon should reach an internal temperature of 145°F (63°C) at its thickest point. Insert a food thermometer sideways into the center of the fillet, avoiding the grill grate.
How do you stop grilled salmon from sticking?
To keep grilled salmon from sticking, clean and preheat the grill, then lightly oil the fish or the grates. Let the first side cook undisturbed until it releases easily; forcing it loose can tear the fillet.
What is the best seasoning for grilled salmon?
Salt, black pepper, lemon, and fresh herbs make a simple seasoning for grilled salmon without masking its flavor. A little olive oil helps the seasonings adhere; add sugary glazes near the end so they do not burn.
How can you tell when grilled salmon is done?
Grilled salmon is done when its center is opaque and the flesh flakes apart with gentle pressure. For a reliable safety check, use a thermometer at the thickest part rather than judging doneness by color alone.
Can you grill salmon from frozen?
Yes, you can grill salmon from frozen, but thawing it in the refrigerator first gives more even results. If grilling it frozen, expect a longer cook and check the center carefully so the outside does not overcook.
How long does grilled salmon last in the fridge?
Store grilled salmon in a sealed container in the refrigerator and eat it within three days. Refrigerate leftovers promptly, and reheat them until steaming hot; discard the fish if it smells off or has been left out too long.
What goes well with grilled salmon?
Grilled salmon pairs well with roasted vegetables, a crisp salad, or rice. For a fresh, bright plate, add lemon and herbs; choose sides that do not overwhelm the fish's smoky flavor.
Is grilled salmon safe to eat during pregnancy?
Yes, fully cooked grilled salmon is generally a pregnancy-safe choice and is a low-mercury fish. Avoid raw or undercooked salmon, and follow your prenatal care provider's guidance if you have a condition that affects your diet.
Grilled salmon (raw weight) Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.5µg · 83% DV
B3
13.01mg · 81% DV
B6
0.96mg · 56% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
38µg · 25% DV
Potassium ⭐
545mg · 16% DV
Sodium
89mg · 4% DV
How to Burn Off Grilled salmon (raw weight)
To burn the 312 calories in 1 piece (medium) (150 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 Grilled salmon (raw weight)?
Grilled salmon (raw weight) is salmon cooked over a grill or hot griddle, often with a little oil, salt and pepper. Lemon, herbs or a simple marinade can add flavour without masking the fish. It is a straightforward way to prepare salmon rather than a dish tied to one particular cuisine.
The flesh is moist and tender, with a rich, naturally oily taste that flakes easily. Serve it with vegetables, salad or grains; a squeeze of lemon and fresh herbs make an easy, lighter accompaniment. Salmon provides substantial protein and omega-3 fats. The nutrition figures here use the salmon’s weight before grilling, so the cooked portion may weigh less as it loses moisture.
How Nutritious Is Grilled salmon (raw weight)?
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 Grilled salmon (raw weight) 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 (raw weight) Contain Allergens?
Contains these allergens:
Which Diets Is Grilled salmon (raw weight) 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 (raw weight) Fat Profile
SATURATED
4.57g
MONOUNSATURATED
7.35g
POLYUNSATURATED
5.84g
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.