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Salmon (Cooked, No Oil) Calories
Rich in omega-3, high protein, cooked without added oil
CALORIES
GI
POTASSIUM
FIBER
Salmon (Cooked, No Oil) Nutrition Facts
Selected: 100 g
182
KCAL / 100G
Carbs
0g
· 0%
Protein
25.4g
· 58%
Fat
8.1g
· 42%
Fiber
0g
Salmon (Cooked, No Oil) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
8.6mg · 54% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
270mg · 39% DV
Iodine
30µg · 20% DV
Potassium ⭐
370mg · 11% DV
Salmon (Cooked, No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (Cooked, No Oil) 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 Salmon (Cooked, No Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (Cooked, No Oil) 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
Salmon (Cooked, No Oil) Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.6g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (Cooked, No Oil)
Salmon (Cooked, No Oil) — Frequently Asked Questions
How long does cooked salmon keep in the fridge?
If cooled promptly and stored in a sealed container, cooked salmon usually keeps for up to 3 days in the refrigerator. Discard it if the smell, color, or texture seems off.
Can cooked salmon be frozen?
Yes, you can freeze it in airtight portions. For the best texture, thaw it once and avoid reheating it multiple times.
Does reheating cooked salmon reduce its nutrition a lot?
Reheating does not remove its protein, but overheating can dry the fish out and worsen the texture. Gentle reheating for a short time works best.
What foods pair well with cooked salmon?
It goes well with leafy salads, roasted vegetables, yogurt-based sauces, potatoes, rice, or whole grains. Pairing it with vegetables and a carb source can make the meal more balanced and filling.
Is salmon a better choice than chicken?
Both are strong protein options, but salmon stands out for its natural omega-3 fats. Chicken is often milder and sometimes cheaper, so the better choice depends on your goals, budget, and taste.
Is cooked salmon better before or after a workout?
Many people find it more practical after training, especially with a carbohydrate source on the side. Before exercise, its fat content may feel heavy for sensitive stomachs unless you leave enough time.
Does eating salmon at night cause weight gain?
No single food causes weight gain just because you eat it at night. Overall intake, portion size, and your daily routine matter more.
Why does cooked salmon sometimes turn out dry?
The most common reason is overcooking. Using moderate heat and stopping as soon as it flakes easily helps keep it moist.
Can you eat salmon every day?
You can, but a varied diet is usually a better habit. Rotating salmon with other fish and protein sources helps broaden nutrient intake and keeps meals more varied.
Who should be careful with salmon?
Anyone with a fish allergy should avoid it. People with weakened immune systems should also prefer fully cooked salmon rather than raw or undercooked versions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.