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Red Salmon Calories
Rich in omega-3, high protein, source of vitamin B12
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Red Salmon (120 g) has 202 calories. That works out to 168 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 8.4 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Red Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
202
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
8.4g
· 11% 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 58% · Fat 42%
Red Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Red Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 202 kcal |
| 1 slice (thin) | 60 g | 101 kcal |
| 1 piece (small) | 80 g | 134 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (medium) | 100 g | 168 kcal |
| 1 slice (thick) | 100 g | 168 kcal |
| 1 serving (large) | 150 g | 252 kcal |
| 1 piece (large) | 180 g | 302 kcal |
| 1 pack (jumbo) | 200 g | 336 kcal |
| 1 piece (extra large) | 250 g | 420 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Red Salmon
What is red salmon, and is it the same as sockeye salmon?
Yes. Red salmon is a common name for sockeye salmon, a Pacific salmon species. The name refers to its vivid flesh and, during spawning, its red body; it is not simply another name for every salmon sold as Atlantic salmon.
How does red salmon differ from Atlantic salmon?
Red salmon is a Pacific species, usually wild-caught, with firmer flesh and a more pronounced flavor. Atlantic salmon is a different species and is often farm-raised. Their color, texture, and richness can vary with origin and how each fish was raised.
Why is red salmon so red inside?
Red salmon gets its deep flesh color from astaxanthin, a pigment in the small crustaceans and other prey it eats. The intensity of the color alone does not tell you whether a fillet is fresh or safe to eat.
What does red salmon taste like?
Red salmon has a rich, distinctive salmon flavor and relatively firm flesh. Its flavor stands up well to simple seasonings such as lemon, pepper, and herbs, so you do not need a heavy sauce to make it taste good.
What is the best way to cook red salmon without drying it out?
Bake, pan-sear, or grill red salmon, and stop cooking as soon as the thickest part turns opaque and flakes easily. Because it can be leaner than farmed Atlantic salmon, prolonged cooking can leave it dry; a little oil helps on the grill or in a pan.
Can you eat red salmon raw as sushi?
Only use red salmon sold and handled for raw consumption and prepared to control parasite risk. A fillet being fresh or previously frozen does not automatically make it safe for sushi; when in doubt, cook it thoroughly.
Can you eat red salmon skin?
Yes, red salmon skin is edible when the fish has been properly cleaned and cooked. Pat it dry and cook skin-side down in a hot pan to help it crisp; remove any scales first if they are still present.
How should you thaw frozen red salmon?
Thaw frozen red salmon in a covered container in the refrigerator rather than on the counter. Cook it soon after thawing, and keep its juices away from ready-to-eat foods to prevent cross-contamination.
Is red salmon safe to eat during pregnancy?
Yes, thoroughly cooked red salmon can be part of a pregnancy diet, and salmon is generally considered a low-mercury fish. Avoid raw or undercooked salmon; ask your healthcare professional about portions if your medical circumstances or local guidance call for individual advice.
How can you tell if red salmon has gone bad?
Red salmon that smells sour, strongly fishy, or like ammonia should be discarded. Fresh fish should smell mild and feel moist and firm, not slimy; check that packaged fillets have stayed cold and that the packaging is intact.
Red Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
15.6µg · 78% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
60mg · 3% DV
Red Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red Salmon
To burn the 202 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 Red Salmon?
Red salmon usually refers to sockeye salmon, a Pacific fish known for its deep red-orange flesh. It has a rich, distinctive flavour and firm flakes when cooked. Across its North Pacific home and in English-speaking kitchens elsewhere, it is commonly grilled, roasted or pan-seared, then served with lemon, vegetables or rice. It also works well in salads and sandwiches, where its bold taste needs little embellishment.
It is high in protein and naturally contains no carbohydrates, with omega-3 fats and vitamin B12 among its nutritional strengths. For a lighter meal, roast or grill it with modest added oil and pair it with vegetables or a fresh salad.
How Nutritious Is Red 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 Red 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 Red Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Red 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
Red Salmon Fat Profile
SATURATED
1.56g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.52g
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.