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Raw Salmon Calories
Rich in omega-3, high-quality protein, source of B vitamins and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Raw Salmon has 142 calories. It contains 0 g of carbs, 20.5 g of protein, 6.3 g of fat and 0 g of fiber. Its 3.2 µg of B12 covers 133% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw Salmon Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20.5g
· 41% DV
Fat
6.3g
· 8% 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 59% · Fat 41%
Raw Salmon nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 142 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 44 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.5 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 Raw Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 142 kcal |
| 1 slice (thin) | 30 g | 43 kcal |
| 1 slice (thick) | 50 g | 71 kcal |
| 1 piece (small) | 70 g | 99 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (medium) | 120 g | 170 kcal |
| 1 piece (large) | 150 g | 213 kcal |
| 1 serving (large) | 200 g | 284 kcal |
| 1 piece (jumbo) | 200 g | 284 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Raw Salmon
Is raw salmon safe to eat?
It can be, if the salmon was handled carefully and specifically prepared for raw consumption. Raw fish can carry parasites and harmful bacteria, so cooking it thoroughly is the safer choice if you cannot verify its handling.
Can you eat supermarket salmon raw?
Do not assume ordinary supermarket salmon is safe to eat raw. Ask the seller whether it was intended for raw consumption and treated to control parasites; labels such as “sushi-grade” do not have a universal standard.
Is wild or farmed salmon safer to eat raw?
Neither label guarantees that raw salmon is safe. Wild salmon can carry parasites, while farmed salmon may have a lower risk of some parasites but can still be contaminated during handling. Proper sourcing and parasite controls matter most.
How long does raw salmon last in the fridge?
Keep raw salmon covered in the coldest part of the refrigerator and use it within 1–2 days. If you will not use it in that time, freeze it promptly rather than leaving it to sit.
Can freezing raw salmon kill parasites?
Freezing under specific time and temperature conditions can control parasites, but a home freezer may not reliably meet those conditions. For raw dishes, buy salmon that a knowledgeable supplier confirms was frozen appropriately for that purpose.
Can you refreeze raw salmon after thawing it?
Yes, you can refreeze raw salmon if it thawed in the refrigerator and stayed cold; expect some loss of texture. Do not refreeze salmon that was thawed on the counter or kept at room temperature.
How should you thaw raw salmon?
Thaw raw salmon in a covered container in the refrigerator to keep it cold and contain drips. If you need it sooner, use a sealed bag in cold water and cook it right away; do not thaw it on the counter.
Does lemon juice make raw salmon safe to eat?
No. Lemon juice changes the salmon’s texture but does not reliably kill parasites or harmful bacteria. Salmon marinated in citrus is still raw, so use fish suitable for raw dishes and handle it carefully.
How can you tell if raw salmon has gone bad?
Discard raw salmon with a sour, ammonia-like, or otherwise strong unpleasant smell, or with a sticky, slimy surface. Fresh-looking salmon is not automatically safe to eat raw, since harmful microbes may not change its smell or appearance.
Is raw salmon safe during pregnancy?
No. Pregnant people should avoid raw salmon because parasites and harmful bacteria in raw fish can pose risks; choose salmon cooked all the way through instead. Ask your healthcare professional about any individual dietary concerns.
Raw Salmon Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B6
0.94mg · 55% DV
B3
7.9mg · 49% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
200mg · 29% DV
Iodine
30µg · 20% DV
Potassium ⭐
490mg · 14% DV
Sodium
44mg · 2% DV
Raw Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw Salmon
To burn the 142 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 Raw Salmon?
Raw salmon is salmon served without cooking, most often as sashimi or in sushi. Its glossy coral-pink flesh has fine streaks of fat and a mild, rich flavour; when fresh, the texture is tender and silky. It is also used in dishes such as poke, though preparation and seasoning vary by region.
You might see it on sushi menus around the world, served on its own, over rice or alongside vegetables and soy-based sauces. It provides high-quality protein and omega-3 fats. If preparing it at home, choose fish specifically handled for raw eating, keep it properly chilled, and serve it promptly; citrus juice does not make raw fish safe.
How Nutritious Is Raw 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 Raw Salmon 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 Raw Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Raw Salmon 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
Raw Salmon Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.1g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.