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High protein, omega-3 source, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.5 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 250 kcal |
| 1 slice (thin) | 60 g | 125 kcal |
| 1 piece (small) | 80 g | 166 kcal |
| 1 slice (thick) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (medium) | 100 g | 208 kcal |
| 1 cup (chopped) | 140 g | 291 kcal |
| 1 serving (large) | 150 g | 312 kcal |
| 1 piece (large) | 180 g | 374 kcal |
Calculated from 208 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 250 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.
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.
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.
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.
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.
Contains these allergens:
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
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.
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Nutrition data compiled from USDA FoodData Central and scientific sources.