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Raw salmon fillet Calories
Rich in omega-3, high-quality protein, source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw salmon fillet (120 g) has 170 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 7.6 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.
Raw salmon fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
170
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
7.6g
· 10% 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 fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 170 kcal |
| 1 slice (thin) | 50 g | 71 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 100 g | 100 g | 142 kcal |
| 1 slice (thick) | 100 g | 142 kcal |
| 1 serving (medium) | 150 g | 213 kcal |
| 1 piece (large) | 180 g | 256 kcal |
| 1 serving (large) | 200 g | 284 kcal |
| 1 piece (extra large) | 250 g | 355 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Raw salmon fillet
Can you eat raw salmon fillet?
Yes, raw salmon fillet can be eaten, but it carries a higher food-safety risk than cooked salmon. Parasites or harmful bacteria may be present, so use fish specifically handled for raw consumption; cooking it thoroughly is the safer choice.
What does “sushi-grade” mean for raw salmon fillet?
“Sushi-grade” is not a universally regulated safety guarantee for raw salmon fillet. Ask the seller whether the fish was sourced and handled for raw consumption, including any parasite-control freezing; a fresh appearance alone does not establish safety.
Does freezing raw salmon fillet kill parasites?
Freezing under the right time-and-temperature conditions can kill many parasites in raw salmon fillet. A home freezer may not reliably meet those conditions, and freezing does not eliminate all harmful bacteria, so it does not automatically make salmon safe to eat raw.
How long does raw salmon fillet last in the fridge?
Keep raw salmon fillet refrigerated and use it within one to two days. Store it covered on a low shelf so its juices cannot drip onto other foods, and freeze it promptly if you will not use it in that window.
Should you rinse raw salmon fillet before cooking it?
No, you do not need to rinse raw salmon fillet. Water does not reliably remove bacteria and can splash them onto the sink, counters, and nearby food. Pat the fish dry with a paper towel and clean anything it touched.
What is the safest way to thaw raw salmon fillet?
Thaw raw salmon fillet in a covered container in the refrigerator. Leaving it on the counter or using warm water lets the surface warm into conditions where bacteria can grow; cook or use the thawed fish promptly.
How can you tell if raw salmon fillet has gone bad?
A sour or ammonia-like odor, a sticky surface, or obvious discoloration can signal spoiled raw salmon fillet. Fresh salmon may smell mildly of the sea, but discard it if its smell or appearance seems questionable rather than tasting it.
Does lemon juice make raw salmon fillet safe to eat?
No, lemon juice does not reliably kill parasites or harmful bacteria in raw salmon fillet. Acid changes the fish’s texture and color, as in ceviche, but that appearance is not proof that the fish has been safely cooked.
Is farmed or wild raw salmon fillet safer to eat?
Neither farmed nor wild raw salmon fillet is automatically safe to eat uncooked. Risk depends on the fish’s source and handling, including parasite controls; ask the seller about raw-use suitability instead of relying on its farming label.
Can you eat raw salmon fillet during pregnancy?
No, raw salmon fillet is best avoided during pregnancy because parasites or bacteria in uncooked fish can pose a risk. Choose salmon cooked thoroughly instead; cooking reduces the food-safety risks associated with eating it raw.
Raw salmon fillet Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B6
1.13mg · 66% DV
Vitamin D
12µg · 60% DV
B3
9.48mg · 59% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
240mg · 34% DV
Iodine
36µg · 24% DV
Potassium ⭐
588mg · 17% DV
Sodium
53mg · 2% DV
Raw salmon fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw salmon fillet
To burn the 170 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 Raw salmon fillet?
Raw salmon fillet is the uncooked, usually boneless flesh of salmon, sold as a cut to cook or prepare in other ways. Across many cuisines, it is baked, grilled or pan-seared; salmon is also served raw in dishes such as sushi and sashimi when the fish is suitable for that use.
Its flesh is tender and rich-tasting, with a naturally oily texture that pairs well with lemon, herbs, rice and vegetables. It provides high-quality protein and omega-3 fats, making it a substantial choice for a meal. If you plan to serve it raw, choose fish specifically suitable for raw preparation and keep it properly chilled. For a lighter cooked dish, bake or grill it with a modest amount of added oil.
How Nutritious Is Raw 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 Raw 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 Raw salmon fillet Contain Allergens?
Contains these allergens:
Which Diets Is Raw salmon fillet 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 fillet Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.52g
POLYUNSATURATED
2.76g
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.