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Salmon fillet with skin Calories
Rich in omega-3 fatty acids and high-quality protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon fillet with skin (154 g) has 320 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 31.4 g of protein, 20.6 g of fat and 0 g of fiber. Its 4.9 µg of B12 covers 205% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon fillet with skin Nutrition Facts
Selected: 1 piece (medium) · 154 g
320
KCAL / 154G
Carbs
0g
· 0% DV
Protein
31.4g
· 63% DV
Fat
20.6g
· 26% 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 40% · Fat 60%
Salmon fillet with skin nutrition facts table · 1 piece (medium) (154 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 20.6 g | 26% |
| Saturated fat | 4.77 g | 24% |
| Trans fat | 0 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.4 g | 63% |
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 fillet with skin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 154 g | 320 kcal |
| 1 serving (mini) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 1 piece (small) | 100 g | 208 kcal |
| 4 ounce (medium) | 113 g | 235 kcal |
| 1 serving (medium) | 170 g | 354 kcal |
| 6 ounce (large) | 170 g | 354 kcal |
| 1 piece (large) | 220 g | 458 kcal |
| 1 serving (large) | 250 g | 520 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Salmon fillet with skin
How do you cook salmon fillet with skin in a pan?
Start salmon fillet with skin skin-side down in a hot pan, after patting the skin dry. Let it cook undisturbed so the skin can brown and release from the pan; turn the fillet only when it is nearly cooked through.
How do you get crispy skin on salmon fillet with skin?
For crispy skin on salmon fillet with skin, dry the skin thoroughly and place it against a hot pan with a little oil. Press gently for a few seconds to keep it flat, then leave it in contact with the pan until browned.
Can you eat the skin on salmon fillet with skin?
Yes, the skin on salmon fillet with skin is edible when properly cooked. It is especially enjoyable when crisp, but check for scales before cooking. If you prefer not to eat it, the skin usually separates easily from the flesh after cooking.
How do you bake salmon fillet with skin in the oven?
Bake salmon fillet with skin skin-side down on a lightly oiled tray or parchment. Season it with herbs, pepper, or lemon, and check the thickest part for doneness. The flesh should turn opaque and separate easily with a fork.
Can you cook salmon fillet with skin in an air fryer?
Yes, salmon fillet with skin cooks well in an air fryer. Pat the skin dry, place the fillet skin-side down in the basket, and leave space around it for air to circulate. Check the thickest part before serving, since cooking speed varies by fillet size.
Can you grill salmon fillet with skin?
Yes, salmon fillet with skin can be grilled, and the skin helps hold the fillet together. Clean and oil the grill grates, then cook skin-side down first. Turn the fish carefully only if needed, since a fully cooked fillet can flake apart.
How can you tell when salmon fillet with skin is done?
Salmon fillet with skin is done when the thickest part becomes opaque and flakes gently under a fork. Check the center rather than judging by the browned skin, which can look ready before the flesh has cooked through.
Should you remove the skin from salmon fillet with skin before cooking?
No, you usually do not need to remove the skin from salmon fillet with skin before cooking. It helps protect the flesh from drying and makes the fillet easier to handle; you can remove it after cooking if you do not want to eat it.
How do you thaw frozen salmon fillet with skin?
Thaw frozen salmon fillet with skin in its covered packaging in the refrigerator. This keeps it cold as it defrosts and helps preserve its texture. Avoid thawing it on the counter, and cook it soon after it has thawed.
How should you store leftover cooked salmon fillet with skin?
Store leftover cooked salmon fillet with skin in a covered container in the refrigerator and eat it within a few days. Reheat it gently to keep the flesh from drying out, or serve it cold in a salad.
Salmon fillet with skin Vitamins & Minerals
Vitamins
B12
4.93µg · 205% DV
B6
1.45mg · 85% DV
B3
13.4mg · 84% DV
Vitamin D
15.4µg · 77% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
308mg · 44% DV
Iodine
46µg · 31% DV
Potassium ⭐
559mg · 16% DV
Sodium
91mg · 4% DV
Salmon fillet with skin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon fillet with skin
To burn the 320 calories in 1 piece (medium) (154 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 fillet with skin?
Salmon fillet with skin is a boneless cut of salmon with the skin left on. It is commonly cooked in a pan, baked or grilled; the skin helps protect the flesh as it cooks and can turn crisp when seared.
The flesh is tender and rich, with a clean, mildly pronounced fish flavour. Serve it with lemon and vegetables, or flake it into a salad or grain bowl. It is rich in omega-3 fats and high-quality protein, providing 20.4g of protein per 100g. For a lighter meal, bake or grill it with little added oil and pair it with greens or roasted vegetables.
How Nutritious Is Salmon fillet with skin?
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 fillet with skin 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 with skin Contain Allergens?
Contains these allergens:
Which Diets Is Salmon fillet with skin 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 with skin Fat Profile
SATURATED
4.77g
MONOUNSATURATED
5.85g
POLYUNSATURATED
6.01g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.