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Lean Salmon Fillet Calories
High in protein, low in fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean Salmon Fillet (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 27.6 g of protein, 4.2 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.
Lean Salmon Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.6g
· 55% DV
Fat
4.2g
· 5% 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 74% · Fat 26%
Lean Salmon Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.6 g | 55% |
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 Lean Salmon Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 slice (thin) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 slice (thick) | 100 g | 120 kcal |
| 1 serving (large) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 piece (jumbo) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Lean Salmon Fillet
How do you cook lean salmon fillet without drying it out?
Cook lean salmon fillet gently and stop as soon as it is opaque and flakes easily. A moderate oven or pan heat works well; a little oil and checking the thickest part early help keep the relatively lean flesh moist.
How long should you bake lean salmon fillet?
Bake lean salmon fillet at about 400°F (200°C) for roughly 12–15 minutes, depending on thickness. Check the thickest part rather than relying only on the clock, since a thin fillet can finish sooner and overbaking dries it out.
How can you tell when lean salmon fillet is done?
Lean salmon fillet is done when its thickest part turns opaque and separates into moist flakes with gentle pressure. For a temperature-based check, use a food thermometer; avoid judging doneness by color alone, since color varies between fillets.
Can you eat the skin on lean salmon fillet?
Yes, lean salmon fillet skin is edible when properly cooked. Pat it dry and cook the skin side first in a hot pan to help it crisp; remove it after cooking if you prefer not to eat it.
How long does raw lean salmon fillet last in the fridge?
Raw lean salmon fillet keeps for 1–2 days in a refrigerator. Store it covered in a leak-proof container in the coldest part of the fridge, and keep it separate from ready-to-eat foods to prevent cross-contamination.
Can you freeze and thaw lean salmon fillet?
Yes, lean salmon fillet freezes well when wrapped tightly to limit air exposure. Thaw it in the refrigerator rather than on the counter, then cook it promptly; avoid refreezing it raw after it has thawed.
Is it safe to eat lean salmon fillet raw?
Raw lean salmon fillet is safe only when it has been handled and prepared specifically for raw consumption. Ordinary cooking fillets may carry parasites or harmful bacteria, and freezing at home does not necessarily make them safe to eat raw.
Is wild or farmed lean salmon fillet better?
Neither wild nor farmed lean salmon fillet is automatically better; flavor, texture, and fat content vary with the species and how it was raised or caught. Choose fresh, properly stored fish from a source that clearly identifies its origin.
What makes lean salmon fillet different from regular salmon?
Lean salmon fillet describes a lower-fat cut or product compared with fattier salmon options, but the term does not identify one particular species. Salmon’s fat content varies naturally, so “lean” does not mean fat-free or that every fillet has the same composition.
Can you eat lean salmon fillet during pregnancy?
Yes, pregnant people can eat lean salmon fillet when it is thoroughly cooked; salmon is a low-mercury fish. Avoid raw or undercooked salmon. If pregnancy-related health concerns affect your food choices, ask your healthcare professional for individual advice.
Lean Salmon Fillet Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B6
1.02mg · 60% DV
B3
9mg · 56% DV
Vitamin D
8.4µg · 42% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
456mg · 13% DV
Sodium
54mg · 2% DV
Lean Salmon Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Salmon Fillet
To burn the 144 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 Lean Salmon Fillet?
Lean salmon fillet is a boneless cut of salmon, sold fresh or frozen. Once cooked, its flesh separates into tender flakes and has a mild, subtly rich flavour. Salmon is enjoyed in many cuisines; it is commonly baked, pan-seared or grilled, then served with vegetables, potatoes, or a fresh salad. It also works well in grain bowls and sandwiches, where its texture holds up without needing a heavy sauce.
It is high in protein, relatively low in fat, and a source of omega-3. That makes it a satisfying option when you want a substantial meal without a rich preparation. Bake or grill it with lemon and herbs, and pair it with greens or roasted vegetables for a lighter plate.
How Nutritious Is Lean Salmon Fillet?
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 Lean Salmon Fillet Processed?
NOVA 1
Unprocessed
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 Lean Salmon Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Lean Salmon Fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lean Salmon Fillet Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.