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Pan-cooked salmon (skinless) Calories
High in protein, omega-3, B vitamins, and selenium
CALORIES
GI
POTASSIUM
FIBER
Pan-cooked salmon (skinless) Nutrition Facts
Selected: 100 g
206
KCAL / 100G
Carbs
0g
· 0%
Protein
22.1g
· 43%
Fat
13.1g
· 57%
Fiber
0g
Pan-cooked salmon (skinless) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
B3
8.5mg · 53% DV
Vitamin D
10µg · 50% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
250mg · 36% DV
Iodine
30µg · 20% DV
Potassium ⭐
384mg · 11% DV
Pan-cooked salmon (skinless) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pan-cooked salmon (skinless) 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 Pan-cooked salmon (skinless) Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked salmon (skinless) 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
Pan-cooked salmon (skinless) 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.
Foods Similar to Pan-cooked salmon (skinless)
Pan-cooked salmon (skinless) — Frequently Asked Questions
How long does pan-cooked skinless salmon keep in the fridge?
Once cooled and stored in an airtight container, it usually keeps for up to 3 days in the refrigerator. Do not leave it at room temperature for long periods.
Can pan-cooked salmon be frozen?
Yes, it freezes well. For best texture, freeze it in portions with minimal air exposure and avoid refreezing after thawing.
How can I stop pan-cooked salmon from drying out?
Overcooking is the main cause of dry salmon. Cook it over medium heat for a shorter time and let it rest briefly before serving.
What should I eat with pan-cooked salmon to make a more balanced meal?
It pairs well with vegetables, salads, yogurt-based sides, or whole grains. That adds volume, fibre, and a wider range of micronutrients to the meal.
Is pan-cooked salmon better before or after a workout?
It is often a better fit after training because it provides protein and is satisfying. Right before exercise, its fat content may feel heavy for some people.
Is pan-cooked salmon too heavy for dinner?
Not usually, especially in a moderate portion with lighter sides. Heavy sauces and very large servings are more likely to make it feel rich late in the day.
Is salmon a better choice than chicken?
It depends on your goal. Salmon stands out for its fish-specific fats, while chicken has a milder flavour and a different fat profile, so the better choice depends on taste, budget, and the rest of the meal.
Does lemon juice or marinating reduce the protein in salmon?
No, lemon juice or a short marinade does not meaningfully reduce its protein. Very acidic marinades left on too long can change the surface texture, though.
Can pan-cooked salmon still be slightly pink in the middle?
That can happen depending on thickness and how it is cooked, and some people prefer it that way. It should still be properly heated through rather than raw in the centre.
Who should be careful with pan-cooked salmon?
Anyone with a fish allergy should avoid it. People with higher food-safety risk, such as pregnant women, older adults, and those with weakened immunity, should make sure it is thoroughly cooked and properly stored.
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Nutrition data compiled from USDA FoodData Central and scientific sources.