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Air-fried salmon Calories
Rich in omega-3, high protein, low carb, healthy cooking method
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried salmon (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 15.6 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.
Air-fried salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
247
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
15.6g
· 20% 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 43% · Fat 57%
Air-fried salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 72 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 Air-fried salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 247 kcal |
| 1 piece (extra small) | 60 g | 124 kcal |
| 1 piece (small) | 80 g | 165 kcal |
| 100 g | 100 g | 206 kcal |
| 1 piece (thin) | 100 g | 206 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (thick) | 160 g | 330 kcal |
| 1 piece (large) | 180 g | 371 kcal |
| 1 serving (large) | 200 g | 412 kcal |
| 2 piece (double) | 240 g | 494 kcal |
| 1 piece (extra large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Air-fried salmon
How long does air-fried salmon take to cook?
Air-fried salmon usually takes about 8–12 minutes at 190°C (375°F) for a medium-thick fillet. Thickness and air fryer models vary, so check the thickest part rather than relying on the timer alone.
What temperature should you use for air-fried salmon?
A setting around 190°C (375°F) works well for air-fried salmon. It cooks the center without needing a long cooking time; adjust the time for thicker or thinner pieces, and check doneness before serving.
Can you cook frozen salmon in an air fryer?
Yes, you can cook frozen salmon in an air fryer, but thawed fillets tend to cook more evenly and brown better. Remove any packaging and loose ice, allow extra cooking time, and check that the center is fully cooked.
Do you need to flip air-fried salmon?
No, air-fried salmon usually does not need flipping. The circulating hot air cooks the top while the fillet stays in place, which also helps prevent delicate flesh from breaking apart when you turn it.
Should air-fried salmon go skin-side up or down?
Place air-fried salmon skin-side down. The skin helps protect the flesh from direct heat and can crisp against the basket; pat it dry first, and leave space around the fillet for air to circulate.
How do you keep air-fried salmon from drying out?
To keep air-fried salmon moist, pat it dry, use only a light coating of oil, and avoid overcooking it. Start checking the thickest part near the end of the cooking time, since thin fillets finish quickly.
How can you tell when air-fried salmon is done?
Air-fried salmon is done when its thickest part turns opaque and flakes easily with a fork. For a food-safety check, the center should reach 63°C (145°F); insert a thermometer into the thickest part of the fillet.
What seasoning works well on air-fried salmon?
Lemon, black pepper, garlic, and dill are reliable seasonings for air-fried salmon. Paprika or a little honey-mustard glaze also works; apply sugary glazes near the end so they do not scorch in the hot air.
Is air-fried salmon healthy?
Yes, air-fried salmon can be a nutritious meal, providing protein and omega-3 fats without deep-frying. The amount of oil, salt, and sugary sauce you add still affects the overall meal, so season it to suit your preferences.
Can you reheat air-fried salmon in an air fryer?
Yes, reheat air-fried salmon in the air fryer at a lower temperature for a few minutes, checking often so it does not dry out. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
Air-fried salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
14.4µg · 72% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
300mg · 43% DV
Iodine
42µg · 28% DV
Potassium ⭐
456mg · 13% DV
Sodium
72mg · 3% DV
Air-fried salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried salmon
To burn the 247 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 Air-fried salmon?
Air-fried salmon is a salmon fillet cooked in the circulating hot air of an air fryer, usually with a little oil and simple seasoning. It is a convenient way to prepare salmon rather than a dish tied to one regional tradition; the surface can turn lightly crisp while the middle stays tender when it is not overcooked.
Its rich, savoury flavour works well with lemon, herbs or a sharp sauce. It is commonly served as a weeknight main with salad, roasted vegetables, potatoes or grains, depending on the meal. Salmon is naturally high in protein and omega-3 fats, with virtually no carbohydrate. For an easy lighter plate, keep added oil modest and pair it with vegetables; check the thickest part for doneness before serving.
How Nutritious Is Air-fried 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 Air-fried salmon Processed?
NOVA 2
Minimally Processed
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 Air-fried salmon Contain Allergens?
Contains these allergens:
Which Diets Is Air-fried 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
Air-fried salmon Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.4g
POLYUNSATURATED
3.84g
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.