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Salmon cooked with tablespoon of 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 tablespoon of 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 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 with tablespoon of 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 tablespoon of 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 tablespoon of 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 cup (chopped) | 140 g | 308 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Salmon cooked with tablespoon of oil
How do you cook salmon with a tablespoon of oil in a pan?
Heat the tablespoon of oil in a pan, add the salmon, and cook over medium heat, turning it once. Cooking time varies with thickness, so check the thickest part for doneness rather than relying on a fixed time. Avoid heating the oil until it smokes.
How can you tell when salmon cooked with a tablespoon of oil is done?
Salmon cooked with a tablespoon of oil is done when its flesh turns opaque and separates into flakes when gently pressed with a fork. Check the thickest section; if it still looks translucent and raw inside, cook it a little longer.
Can you eat the skin on salmon cooked with a tablespoon of oil?
Yes, the skin on salmon cooked with a tablespoon of oil is edible when thoroughly cooked. Starting with the skin side down helps it crisp in the pan. If you prefer not to eat it, the cooked skin can be removed easily before serving.
What oil is best for salmon cooked with a tablespoon of oil?
Olive oil works well for salmon cooked with a tablespoon of oil and complements its flavor. A neutral oil, such as canola oil, is another option. Use moderate heat so the oil does not smoke before the salmon has finished cooking.
Should you season salmon cooked with a tablespoon of oil before or after cooking?
Season salmon cooked with a tablespoon of oil with salt and pepper before it goes into the pan so the seasoning adheres. Add lemon juice, fresh herbs, or a sauce after cooking; acidic ingredients left on the fish too long can affect its texture.
Can you cook frozen salmon with a tablespoon of oil?
Yes, but thawing salmon in the refrigerator first gives a more even result. Pat it dry before cooking so it browns instead of releasing excess water into the pan. If cooking from frozen, allow for uneven cooking and check the center carefully.
What should you serve with salmon cooked with a tablespoon of oil?
Salmon cooked with a tablespoon of oil pairs well with roasted vegetables, potatoes, rice, or a crisp salad. For a quick meal, add greens and a lemon-based dressing; the fresh, acidic flavors balance the salmon’s richness.
How long does salmon cooked with a tablespoon of oil keep in the fridge?
Store salmon cooked with a tablespoon of oil in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or texture seems off.
Can you reheat salmon cooked with a tablespoon of oil?
Yes, reheat salmon cooked with a tablespoon of oil gently to keep it from drying out. Warm it covered in a pan over low heat with a small splash of water, or use short microwave intervals. Reheat only the portion you plan to eat.
Is salmon cooked with a tablespoon of oil safe to eat during pregnancy?
Yes, salmon cooked with a tablespoon of oil is suitable during pregnancy when it is thoroughly cooked; avoid raw or undercooked fish. If you have been given individual advice about fish choices or portions during pregnancy, follow your clinician’s guidance.
Salmon cooked with tablespoon of oil Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B6
1.02mg · 60% DV
Vitamin D
12µg · 60% DV
B3
9mg · 56% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
456mg · 13% DV
Sodium
66mg · 3% DV
Salmon cooked with tablespoon of 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 tablespoon of 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 tablespoon of oil?
Salmon cooked with a tablespoon of oil is salmon prepared in a pan or oven with a measured amount of cooking oil. Its rich, gently savoury flavour and tender flesh suit a simple meal; cooked fillets flake easily while staying moist when not overdone. It is often served with lemon and vegetables, or alongside potatoes, grains or a crisp salad, making it easy to adapt to different cuisines.
This is a protein-rich, omega-3-containing choice with no carbohydrates; each 100 g provides 22 g of protein. For a lighter result, measure the oil rather than pouring freely, and use a hot pan so the salmon browns without needing much extra fat.
How Nutritious Is Salmon cooked with tablespoon of 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 tablespoon of 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 tablespoon of oil Contain Allergens?
Contains these allergens:
Which Diets Is Salmon cooked with tablespoon of 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 tablespoon of oil Fat Profile
SATURATED
3.84g
MONOUNSATURATED
6.6g
POLYUNSATURATED
3.84g
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.