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Salmon, cooked, skinless, fatless Calories
High protein, low fat, reduced omega-3, source of vitamin B12 and D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon, cooked, skinless, fatless (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 30.6 g of protein, 3 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.
Salmon, cooked, skinless, fatless Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
30.6g
· 61% DV
Fat
3g
· 4% 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 82% · Fat 18%
Salmon, cooked, skinless, fatless nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 30.6 g | 61% |
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 Salmon, cooked, skinless, fatless?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 serving (large) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 piece (extra large) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Salmon, cooked, skinless, fatless
What does “fatless” mean for cooked, skinless, fatless salmon?
It means the salmon has been cooked without its skin and with visible fat trimmed away; it does not mean the fish contains literally no fat. Cooking and trimming are simple preparation steps, so the salmon is generally minimally processed unless extra ingredients are added.
How long does cooked, skinless, fatless salmon last in the fridge?
Cooked, skinless, fatless salmon keeps for 3–4 days in a covered container in a refrigerator at 40°F (4°C) or colder. Refrigerate it promptly after cooking, and discard it if it develops an off smell or texture.
Can cooked, skinless, fatless salmon be frozen?
Yes, cooked, skinless, fatless salmon can be frozen in an airtight container or freezer bag. Thaw it in the refrigerator and use it soon after thawing; freezing may soften its texture, so it works especially well in patties, soups, or pasta.
How do you reheat cooked, skinless, fatless salmon without drying it out?
Reheat cooked, skinless, fatless salmon gently, covered, with a teaspoon of water or broth to add moisture. Use a low oven or short microwave bursts and stop as soon as it is hot; prolonged heating makes this lean fish dry.
Can you eat cooked, skinless, fatless salmon cold?
Yes, cooked, skinless, fatless salmon can be eaten cold if it was chilled promptly and kept refrigerated. Flake it into a salad or sandwich straight from the fridge, and do not eat it if it has sat at room temperature for too long.
Why is cooked, skinless, fatless salmon pink inside?
Cooked, skinless, fatless salmon can remain pink because salmon naturally has pink flesh; color alone does not prove it is undercooked. For salmon you cook yourself, use a food thermometer at the thickest part rather than relying only on its color.
Can cooked, skinless, fatless salmon still have bones?
Yes, cooked, skinless, fatless salmon may still contain small pin bones. Removing the skin does not remove every bone, so check the flakes carefully with your fingers before serving, especially when preparing a portion for a child.
How can you tell if cooked, skinless, fatless salmon has gone bad?
Discard cooked, skinless, fatless salmon if it smells sour or ammonia-like, feels unusually slimy, or has been refrigerated for more than 3–4 days. Do not taste it to check: an unpleasant odor or texture is reason enough to throw it away.
What can you make with leftover cooked, skinless, fatless salmon?
Use leftover cooked, skinless, fatless salmon in fish cakes, pasta, grain bowls, or a sandwich. Fold it into the dish near the end of cooking rather than simmering it for a long time, which can make the already-cooked fish tough and dry.
Is cooked, skinless, fatless salmon safe to eat while pregnant?
Yes, cooked, skinless, fatless salmon is generally a suitable fish choice during pregnancy when fully cooked and handled safely. Avoid raw or undercooked salmon, and follow your clinician’s advice if you have a pregnancy-specific dietary restriction.
Salmon, cooked, skinless, fatless Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B6
1.02mg · 60% DV
B3
9.36mg · 59% DV
Vitamin D
7.2µg · 36% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
60mg · 3% DV
Salmon, cooked, skinless, fatless Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon, cooked, skinless, fatless
To burn the 144 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 Salmon, cooked, skinless, fatless?
Salmon, cooked, skinless, fatless is salmon flesh cooked after the skin and visible fat have been removed. It may be baked, grilled or gently pan-cooked, then served as a main dish with vegetables, salad or grains. The flesh is tender and moist, with a mild, savoury flavour; without the skin and extra fat, it makes a leaner plate than richer salmon preparations. Across many English-speaking countries, it fits easily into weeknight meals, from a salad bowl to a roast dinner. It is notably high in protein: a 100 g portion provides 25.5 g, with 2.5 g of fat. Pair it with greens and lemon, and use little added oil to keep the meal light.
How Nutritious Is Salmon, cooked, skinless, fatless?
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 Salmon, cooked, skinless, fatless 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, skinless, fatless Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, cooked, skinless, fatless 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, skinless, fatless Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.