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Salmon fillet (cooked) Calories
Rich in omega-3, high-quality protein, source of B vitamins and selenium
CALORIES
GI
POTASSIUM
FIBER
Salmon fillet (cooked) Nutrition Facts
Selected: 100 g
206
KCAL / 100G
Carbs
0g
· 0%
Protein
22.1g
· 42%
Fat
13.4g
· 58%
Fiber
0g
Salmon fillet (cooked) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
7.9mg · 49% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
256mg · 37% DV
Iodine
30µg · 20% DV
Potassium ⭐
384mg · 11% DV
Salmon fillet (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon fillet (cooked) 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 fillet (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon fillet (cooked) 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 fillet (cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.8g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon fillet (cooked)
Salmon fillet (cooked) — Frequently Asked Questions
How long does cooked salmon fillet keep in the refrigerator?
Refrigerate it within two hours of cooking in a covered container. It is generally safest to eat it within 3 to 4 days.
Can cooked salmon be frozen?
Yes. Cool it completely, pack it tightly in an airtight container or freezer bag, and freeze it. For the best texture, use it within a few months and thaw it in the refrigerator.
How can I reheat cooked salmon without drying it out?
Reheat it gently, covered, in a low oven or skillet, with a small splash of water, lemon juice, or sauce. Short intervals at low microwave power also help prevent it from becoming tough.
How can you tell when salmon fillet is cooked?
The flesh should turn opaque and separate easily into flakes when gently pressed with a fork. If the center still looks glassy or feels cold, it needs more cooking.
Why does white stuff come out of salmon when it cooks?
The white material is albumin, a natural protein that firms and rises to the surface with heat. It is safe to eat; gentler cooking and avoiding overcooking can reduce how much appears.
What foods pair well with cooked salmon?
Salmon works especially well with lemon, dill, yogurt-based sauces, asparagus, broccoli, leafy salads, and olive-oil vegetables. Adding potatoes or whole grains can make the meal more filling and balanced.
Is salmon a better everyday choice than tuna?
Both can fit a healthy diet, but salmon is usually richer and oilier, while tuna is often leaner. Rotating fish types is a practical way to vary nutrients and limit exposure to mercury from species that tend to contain more of it.
Is salmon better before or after a workout?
Its protein makes salmon a useful option in a post-workout meal. Because it is relatively rich, some people find it sits too heavily right before exercise, so it may be better eaten earlier if training soon.
Is it okay to eat salmon at night?
For most people, salmon is fine as part of an evening meal. If you experience reflux or indigestion, avoid very large servings, rich sauces, and eating close to bedtime.
Can someone with a fish allergy eat cooked salmon?
No. Cooking does not reliably remove the fish proteins that trigger allergy, so people with a fish allergy should avoid salmon and take cross-contact seriously.
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Nutrition data compiled from USDA FoodData Central and scientific sources.