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Salmon (Extra Virgin Olive Oil) Calories
Rich in omega-3, healthy fats, high protein
CALORIES
GI
POTASSIUM
FIBER
Salmon (Extra Virgin Olive Oil) Nutrition Facts
Selected: 100 g
230
KCAL / 100G
Carbs
0g
· 0%
Protein
21.5g
· 37%
Fat
16.5g
· 63%
Fiber
0g
Salmon (Extra Virgin Olive Oil) Vitamins & Minerals
Vitamins
B12
4.5µg · 188% DV
B6
0.85mg · 50% DV
B3
7.5mg · 47% DV
Vitamin D
7.5µg · 38% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
340mg · 10% DV
Salmon (Extra Virgin Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (Extra Virgin Olive 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 (Extra Virgin Olive Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (Extra Virgin Olive 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 (Extra Virgin Olive Oil) Fat Profile
SATURATED
2.8g
MONOUNSATURATED
8.2g
POLYUNSATURATED
4.1g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (Extra Virgin Olive Oil)
Salmon (Extra Virgin Olive Oil) — Frequently Asked Questions
Does cooking salmon with extra virgin olive oil change its nutrition a lot?
The protein stays largely intact; the main change is that total fat and energy can rise depending on how much oil is used. Very high heat or overcooking affects texture more than protein quality.
How do you keep salmon from falling apart in the pan?
Pat the fillet dry and let the pan heat properly before adding the fish. Turning it only once and using a wide spatula helps it hold together.
Is extra virgin olive oil a good match for salmon?
Yes, it complements salmon well without overpowering it, especially for baking or gentle pan-cooking. It is better not to push it to excessively high heat.
What should you eat with salmon to make the meal more balanced?
Vegetables, salad, or greens add volume and fiber to the plate. If you want a more filling meal, pair it with potatoes, rice, or another whole-grain side.
Is salmon better before or after a workout?
It is often more comfortable after training because it provides protein for a meal without relying on carbs. Right before exercise, its fat content may feel heavy for some people.
Does eating salmon at night cause weight gain?
Not by itself; overall intake and eating pattern matter more than the time of day. Still, a large rich portion late at night may feel heavy for some people.
How long does cooked salmon keep in the fridge?
In a sealed container, it is best eaten within 1-2 days. If the smell, texture, or color seems off, discard it.
Can salmon be frozen after cooking?
Yes, cooked or raw salmon can be frozen. Wrap it well to limit air exposure, and avoid refreezing after thawing.
Who should be careful with salmon?
Anyone with a fish allergy should avoid it. People at higher food-safety risk, such as pregnant individuals, older adults, or those with weakened immunity, should choose thoroughly cooked salmon rather than raw or undercooked fish.
How does salmon compare with tuna as a meal choice?
Salmon is usually richer and more tender, while tuna tends to be firmer and leaner in texture. Tuna is often convenient for sandwiches and salads, whereas salmon is commonly preferred as a main dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.