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Salmon cooked with oil Calories
Rich in omega-3, high-quality protein, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon cooked with oil (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 18 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.
Salmon cooked with oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
18g
· 23% 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 39% · Fat 61%
Salmon cooked with oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0 g | |
| Sodium | 66 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 Salmon cooked with oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 slice (thin) | 60 g | 132 kcal |
| 1 piece (small) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 slice (thick) | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 1 piece (jumbo) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Salmon cooked with oil
Is salmon cooked with oil good for you?
Yes, salmon cooked with oil provides high-quality protein and omega-3 fats. Olive oil adds flavor and unsaturated fat; avoid overheating the oil or cooking the salmon until it becomes dry.
How do you cook salmon cooked with oil in a pan?
To make salmon cooked with oil in a pan, pat the fish dry, warm a little oil over medium heat, then cook and turn it until done. Lemon, black pepper, and herbs pair well with its rich flavor.
How can you tell when salmon cooked with oil is done?
Salmon cooked with oil is done when its flesh turns opaque and separates into flakes with gentle pressure from a fork. Check the thickest part, and cook it a little longer if it still looks raw inside.
Why does salmon cooked with oil stick to the pan?
Salmon cooked with oil usually sticks when the pan is not hot enough or the fish is moved before its surface has seared. Pat it dry, place it in a warmed pan, and wait until it releases easily before turning.
Can you eat the skin of salmon cooked with oil?
Yes, the skin of salmon cooked with oil is edible, and it can become crisp and flavorful. Dry the skin before cooking and place that side down first for the best texture.
How long does salmon cooked with oil last in the fridge?
Salmon cooked with oil keeps for about three days in the refrigerator when promptly chilled and stored in a covered container. Discard it if it develops an unpleasant smell or a sticky texture.
Can you reheat salmon cooked with oil?
Yes, you can reheat salmon cooked with oil; use low heat and warm it just until hot to help prevent it drying out. Cover it in a pan or microwave, and avoid repeatedly reheating the same portion.
What should you serve with salmon cooked with oil?
Salad, roasted vegetables, or rice make good sides for salmon cooked with oil. A squeeze of lemon or a yogurt-based sauce balances its rich taste without covering up the flavor of the fish.
Is salmon cooked with oil safe to eat during pregnancy?
Yes, salmon cooked with oil can be eaten during pregnancy when it is fully cooked. Avoid raw or undercooked fish; ask a healthcare professional for personal guidance on fish choices and frequency during pregnancy.
Can you freeze salmon cooked with oil?
Yes, salmon cooked with oil can be frozen once cooled; seal it in an airtight container to protect its texture. Thaw it in the refrigerator and reheat it thoroughly before serving.
Salmon cooked with oil Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
420mg · 12% DV
Sodium
66mg · 3% DV
Salmon cooked with oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon cooked with oil
To burn the 264 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 with oil?
Salmon cooked with oil is made by cooking salmon fillets or portions with olive oil, usually in a pan or oven. It is less a dish tied to one specific region than a straightforward preparation found in many places where salmon is eaten. Olive oil helps keep the fish moist and brings a rounded, savoury flavour.
The salmon’s rich taste and tender, flaky texture need little embellishment. Serve it with lemon and vegetables, or alongside grains, potatoes or a fresh salad; it works for a weeknight meal as well as a more leisurely dinner. It provides high-quality protein and omega-3 fats, with no carbohydrates. For a lighter plate, use a modest amount of oil and bake or gently pan-cook the fish rather than deep-frying it.
How Nutritious Is Salmon cooked with oil?
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 with 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 with oil Contain Allergens?
Contains these allergens:
Which Diets Is Salmon cooked with 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 with oil Fat Profile
SATURATED
3.84g
MONOUNSATURATED
7.8g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.