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A moist, pink-orange fish fillet with pale curved striations is arranged on a plate, with a lightly browned surface and a few green herb leaves beside it.
●Low GI
★Natural
⚡High Potassium

Salmin Calories

High protein, omega-3 source, low carbohydrate

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

208kcal

GI

0low

POTASSIUM · 100 G

363mg

FIBER · 100 G

0g

Quick answer

1 piece (medium) of Salmin (120 g) has 250 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 24.5 g of protein, 16.1 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.

Salmin Nutrition Facts

Selected: 1 piece (medium) · 120 g

250

KCAL / 120G

Carbs

0g

· 0% DV

Protein

24.5g

· 49% DV

Fat

16.1g

· 21% 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 40% · Fat 60%

Salmin nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories250 kcal
Total fat16.1 g21%
Saturated fat3.72 g19%
Trans fat0 g
Sodium71 mg3%
Total carbohydrate0 g0%
Fiber0 g0%
Protein24.5 g49%

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 Salmin?

ServingAmountCalories
1 piece (medium)120 g250 kcal
1 slice (thin)60 g125 kcal
1 piece (small)80 g166 kcal
1 slice (thick)90 g187 kcal
100 g100 g208 kcal
1 serving (medium)100 g208 kcal
1 cup (chopped)140 g291 kcal
1 serving (large)150 g312 kcal
1 piece (large)180 g374 kcal

Calculated from 208 calories per 100 g.

Frequently Asked Questions About Salmin

Is Salmin healthy to eat?

Yes, Salmin can be a nutritious choice, supplying protein and omega-3 fats. Bake, grill, or pan-cook it with simple seasonings, and vary the fish you eat rather than relying on just one kind.

Does Salmin contain a lot of mercury?

No, Salmin is generally considered a low-mercury fish compared with large predatory fish such as swordfish. Mercury exposure still varies across seafood, so people following specific fish-consumption advice should use their local guidance.

Can you cook Salmin straight from frozen?

Yes, Salmin can be cooked from frozen, though it takes longer than thawed fish. Bake it until the center is fully cooked and flakes easily; avoid high heat that browns the outside before the middle is done.

What is the difference between wild and farmed Salmin?

Wild Salmin grows in natural waters, while farmed Salmin is raised in aquaculture. Their flavor, texture, color, and fat content can differ, but neither label alone tells you which piece will taste better.

How do you stop Salmin from drying out?

Cook Salmin only until its flesh turns opaque and separates easily with a fork. A moderate oven temperature, a little oil, and checking the thickest part near the end help prevent overcooking.

Can dogs or cats eat Salmin?

Yes, dogs and cats can have a small amount of plain, fully cooked Salmin. Remove all bones and avoid salt, sauces, garlic, and onion; raw fish is not a safe substitute for their regular food.

How can you tell if Salmin has gone bad?

Spoiled Salmin often has a sour, ammonia-like, or unusually strong smell, and may feel slimy or look discolored. Fresh fish smells mild; discard Salmin with these spoilage signs rather than tasting it.

What should you serve with Salmin?

Salmin pairs well with roasted vegetables, potatoes, rice, or a crisp salad. Lemon, herbs, and a yogurt-based sauce complement its rich flavor without overpowering the fish.

Can you eat Salmin skin?

Yes, Salmin skin is edible when properly cooked. Pat it dry and cook it skin-side down in a hot pan to make it crisp; remove any scales before cooking.

Can you reheat cooked Salmin?

Yes, cooked Salmin can be reheated once after prompt refrigeration. Warm it gently until hot throughout, preferably covered in the oven or in a pan with a splash of liquid, to help keep it moist.

Salmin Vitamins & Minerals

Vitamins

B12

3.84µg · 160% DV

Vitamin D

15.6µg · 78% DV

B3

10.44mg · 65% DV

B6

0.96mg · 56% DV

Minerals

Selenium

43µg · 78% DV

Phosphorus

240mg · 34% DV

Iodine

36µg · 24% DV

Potassium ⭐

436mg · 13% DV

Sodium

71mg · 3% DV

Salmin Glycemic Index

GLYCEMIC INDEX

0
Low
0 Low5570100

GLYCEMIC LOAD

0
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salmin

To burn the 250 calories in 1 piece (medium) (120 g):

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Salmin?

Salmin is salmon, a rich, oily fish commonly cooked as a fillet. Its tender, flaky flesh has a mild, savoury taste that works well with simple seasoning, herbs and citrus. In places where salmon is a familiar staple, it is often baked, grilled or pan-seared and served with vegetables, potatoes or grains; it also makes an easy addition to salads and sandwiches.

It provides plenty of protein and omega-3 fats, with no carbohydrates. For a lighter meal, bake or grill it rather than frying, and pair it with vegetables and a squeeze of lemon.

How Nutritious Is Salmin?

Nutrient density

Very high

80/ 100

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

49/ 100

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 Salmin 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 Salmin Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish yes
Soy free
Sesame free

Which Diets Is Salmin 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

Salmin Fat Profile

SATURATED

3.72g

MONOUNSATURATED

4.56g

POLYUNSATURATED

4.68g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Salmin

🐟vs🐟
Salmin vs Salmon Fillet2 kcal more per 100 g
→
🐟vs🐟
Salmin vs Canned Tuna92 kcal more per 100 g
→
🐟vs🐟
Salmin vs Fish98 kcal more per 100 g
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🐟vs🐟
Salmin vs Tuna76 kcal more per 100 g
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Foods Similar to Salmin

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.