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Pan-fried salmon burger Calories
Source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Pan-fried salmon burger has 220 calories. It contains 4.1 g of carbs, 20.4 g of protein, 13.8 g of fat and 0.4 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Pan-fried salmon burger Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
4.1g
· 1% DV
Protein
20.4g
· 41% DV
Fat
13.8g
· 18% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 37% · Fat 56%
Pan-fried salmon burger nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 390 mg | 17% |
| Total carbohydrate | 4.1 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 20.4 g | 41% |
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 Pan-fried salmon burger?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 220 kcal |
| 1 piece (mini) | 60 g | 132 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 130 g | 286 kcal |
| 1 serving (large) | 150 g | 330 kcal |
| 1 piece (jumbo) | 160 g | 352 kcal |
| 2 piece (double) | 200 g | 440 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Pan-fried salmon burger
How do you make a pan-fried salmon burger with canned salmon?
Yes, canned salmon works well in a pan-fried salmon burger. Drain it thoroughly, remove any large bones if you prefer, then mix it with a binder such as egg and breadcrumbs before shaping and frying the patties.
What keeps a pan-fried salmon burger from falling apart?
A pan-fried salmon burger holds together best when excess moisture is removed and the mixture has enough binder. Chill the shaped patties before cooking, and wait until the underside has formed a golden crust before turning them gently.
Can you cook a frozen pan-fried salmon burger without thawing it?
Yes, you can cook a frozen pan-fried salmon burger straight from frozen, but use moderate heat so the centre has time to cook before the outside browns too much. Follow the package directions for a store-bought patty, since thickness varies.
What temperature should a pan-fried salmon burger reach?
A pan-fried salmon burger should reach an internal temperature of 63 °C (145 °F) at its thickest point. Check with a food thermometer; the flesh should also look opaque and separate easily rather than appearing raw in the centre.
What goes on a pan-fried salmon burger?
A pan-fried salmon burger pairs well with crisp lettuce, tomato, sliced red onion and a tangy sauce in a toasted bun. Pickled cucumber or a squeeze of lemon adds acidity that balances the salmon’s richness.
Which sauce is best for a pan-fried salmon burger?
Dill yoghurt sauce, lemon mayonnaise and tartar sauce are all good choices for a pan-fried salmon burger. Choose a bright, tangy sauce rather than a very sweet one, so it complements the fish without masking its flavour.
How do you stop a pan-fried salmon burger from drying out?
Cook a pan-fried salmon burger over medium heat and take it off the pan as soon as it is cooked through. Avoid pressing it with a spatula, which squeezes out moisture, and let it rest briefly before serving.
Can you meal-prep pan-fried salmon burgers?
Yes, you can prepare pan-fried salmon burger patties ahead and refrigerate them before cooking. Keep them covered and separate with baking paper; cook them within a day or two for the best texture, or freeze the uncooked patties.
What should you serve with a pan-fried salmon burger besides fries?
A pan-fried salmon burger goes well with a leafy salad, grilled vegetables, slaw or roasted sweet potatoes instead of fries. These sides add crunch and freshness and make the meal feel less heavy.
Is a pan-fried salmon burger a good source of omega-3?
Yes, a pan-fried salmon burger can provide omega-3 fats because salmon naturally contains them. The amount varies with the salmon and the recipe, so a homemade patty with a high proportion of fish is a straightforward choice.
Pan-fried salmon burger Vitamins & Minerals
Vitamins
B12
3.8µg · 158% DV
B3
7.8mg · 49% DV
Vitamin D
9.2µg · 46% DV
B6
0.55mg · 32% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
230mg · 33% DV
Iodine
28µg · 19% DV
Sodium
390mg · 17% DV
Potassium ⭐
355mg · 10% DV
Pan-fried salmon burger Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried salmon burger
To burn the 220 calories in 100 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 Pan-fried salmon burger?
A Pan-fried salmon burger is made by shaping chopped or minced salmon, often with seasonings and ingredients to bind it, into a patty and cooking it in a pan. It’s a fish-based take on the familiar burger, with recipes varying from kitchen to kitchen.
The browned outside gives way to a tender, moist centre. Serve it in a bun with salad leaves and a tangy sauce, or alongside vegetables and grains; a crisp salad also makes an easy lighter meal. It provides protein and omega-3, with 20.4 g of protein per 100 g. If you want to keep the plate lighter, use a modest amount of sauce and add extra vegetables.
How Nutritious Is Pan-fried salmon burger?
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 Pan-fried salmon burger Processed?
NOVA 3
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-fried salmon burger Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried salmon burger 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
— Not suitable
Low FODMAP
— Not suitable
Pan-fried salmon burger Fat Profile
SATURATED
2.5g
MONOUNSATURATED
5.6g
POLYUNSATURATED
3g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.