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Fried Salmon Calories
Rich in omega-3, protein source, fried salmon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried Salmon (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 18 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fried Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
18g
· 23% 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 39% · Fat 61%
Fried Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Fried Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 piece (extra small) | 60 g | 132 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 2 piece (double) | 240 g | 528 kcal |
| 1 piece (extra large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Fried Salmon
How do you make crispy fried salmon?
To make crispy fried salmon, pat the fillet dry and cook it skin-side down in a hot pan with a little oil. Leave it undisturbed until the skin releases easily, then turn it briefly to finish cooking.
Is fried salmon healthy?
Fried salmon can be a nutritious meal, providing protein and omega-3 fats, but the cooking oil adds extra fat. Use a modest amount of oil and pair it with vegetables rather than a heavy, creamy sauce.
What is the best oil for frying salmon?
A neutral oil with a high smoke point, such as avocado or canola oil, works well for fried salmon. It lets the fish brown without adding a strong flavor; avoid letting the oil smoke before adding the fillet.
Why does fried salmon stick to the pan?
Fried salmon often sticks because the pan or oil is not hot enough, or the fish is moved before it has browned. Pat the fillet dry, preheat the pan, and wait until it releases naturally before turning it.
How can you tell when fried salmon is cooked?
Fried salmon is cooked when the thickest part is opaque and separates into moist flakes with gentle pressure. For a precise check, the center should reach 145°F (63°C); take care not to overcook it, or it can become dry.
Should you remove the skin before frying salmon?
No, you do not need to remove salmon skin before frying; cooking it skin-side down can make it crisp and help protect the flesh. If you prefer not to eat it, the skin usually lifts away easily after cooking.
What seasoning goes well with fried salmon?
Lemon, black pepper, garlic, dill, and paprika all complement fried salmon. Season the fish before cooking, then add lemon juice at the table for brightness without leaving the fillet sitting in acid.
What should you serve with fried salmon?
Fried salmon goes well with roasted vegetables, a crisp salad, rice, or potatoes. For a lighter plate, add greens and a lemon-based dressing; for a more filling meal, serve it with grains and vegetables.
How long does fried salmon keep in the fridge?
Fried salmon keeps for up to three days in the refrigerator when placed in a covered container within two hours of cooking. Reheat only the portion you plan to eat, and discard it if it was left out for too long.
Can you freeze fried salmon?
Yes, you can freeze fried salmon once it has cooled; seal it in an airtight freezer-safe container to limit freezer burn. Thaw it in the refrigerator and reheat gently, since freezing can make the cooked fish less moist.
Fried Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
14.4µg · 72% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
420mg · 12% DV
Sodium
72mg · 3% DV
Fried Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Salmon
To burn the 264 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 Fried Salmon?
Fried salmon is salmon cooked in a hot pan, usually with a little oil. It is a straightforward way to prepare the fish rather than a dish tied to one particular region. The surface can turn golden and lightly crisp while the flesh stays tender and moist, with salmon’s rich, savory flavor.
It is commonly served as a main course with vegetables, salad, potatoes or rice, and a squeeze of lemon. Fried salmon is protein-rich and provides omega-3 fats, while containing no carbohydrates. For a lighter plate, use a non-stick pan and just enough oil to prevent sticking, then pair it with vegetables or a fresh salad.
How Nutritious Is Fried 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 Fried 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 Fried Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Fried Salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Fried Salmon Fat Profile
SATURATED
3.84g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.84g
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.