1 piece (medium) of Salmon Fish (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 15.6 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.

What is Salmon Fish?

Salmon fish is the common name for several fish found in the North Atlantic and Pacific; its rich flesh is sold whole, in fillets or as steaks. It has a tender, moist texture and a mild, distinctive flavour that works well with lemon, herbs and simple seasoning. It is often baked, grilled or pan-seared, and served with vegetables, potatoes or salad. Leftovers are also good flaked into a salad or sandwich.

With about 22 g of protein per 100 g and naturally rich in omega-3 fats, salmon makes a filling centrepiece for a meal. For a lighter preparation, bake it with herbs and lemon rather than adding a rich sauce.

Salmon Fish Nutrition Facts

Selected: 100 g

206

KCAL / 100G

Carbs

· 0% DV

Protein

22g

· 44% DV

Fat

13g

· 17% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 43% · Fat 57%

Salmon Fish Vitamins & Minerals

Vitamins

B12

3.2µg · 133% DV

Vitamin D

13µg · 65% DV

0.94mg · 55% DV

8.5mg · 53% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

200mg · 29% DV

Iodine

30µg · 20% DV

Potassium ⭐

384mg · 11% DV

How Nutritious Is Salmon Fish?

Nutrient density

Very high

85/ 100

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

49/ 100

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.

Salmon Fish Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salmon Fish

To burn the 206 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salmon Fish Processed?

NOVA 1

Unprocessed

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 Fish Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Salmon Fish 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 Fish 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.

Compare Salmon Fish

🐟vs🐟

Salmon Fish vs Salmon FilletSame calories per 100 g

→🐟vs🐟

Salmon Fish vs Canned Tuna90 kcal more per 100 g

→🐟vs🐟

Salmon Fish vs Fish96 kcal more per 100 g

→🐟vs🐟

Salmon Fish vs Tuna74 kcal more per 100 g

→

Foods Similar to Salmon Fish

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Salmon Fish

Is salmon good for weight loss?

Yes, salmon can fit a weight-loss plan because its protein can help you feel full. Its fat content makes it more energy-dense than very lean fish, so baking, grilling, or poaching it without heavy sauces is a practical choice.

Is wild salmon better than farmed salmon?

Neither is automatically better. Wild and farmed salmon differ in diet, fat content, texture, and environmental impact, while both can provide protein and omega-3 fats. Choose based on your taste, budget, and the source you trust.

How can you tell when salmon is cooked?

Cooked salmon turns opaque and separates into flakes when gently pressed with a fork. Check the thickest part, since thin edges cook sooner; a food thermometer is the most reliable way to confirm it has reached a safe temperature.

Can you eat salmon skin?

Yes, salmon skin is edible when cooked thoroughly. It becomes crisp when pan-seared or grilled, and you can remove it easily after cooking if you prefer not to eat it. Make sure any scales have been removed first.

Can you eat raw salmon?

Yes, but only salmon intended for raw consumption and handled to reduce parasite risk should be eaten raw. Ordinary fresh salmon is not automatically safe for sushi or sashimi; cooking it thoroughly is the safer option.

How long does salmon last in the fridge?

Keep raw salmon refrigerated and cook it within a day or two of buying it. Store it covered in the coldest part of the fridge, not in the door. Eat cooked leftovers within a few days.

Can you freeze salmon, and how should you thaw it?

Yes, salmon freezes well when wrapped airtight to limit freezer burn. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing. Refreezing is best avoided if the fish was thawed at room temperature.

Does salmon have bones?

Yes, salmon can contain small pin bones, including in boneless-looking fillets. Run your fingers along the flesh before cooking and pull out any bones with clean tweezers. Check carefully again before serving salmon to children.

Can you cook salmon from frozen?

Yes, salmon can be cooked from frozen, although it takes longer than thawed fish. Use an oven or another cooking method that heats it evenly, and check the thickest part for doneness before serving.

Can you eat salmon while pregnant?

Yes, thoroughly cooked salmon is generally a suitable choice during pregnancy because it is a low-mercury fish. Avoid raw salmon, and ask your healthcare professional if you have an individual restriction or concern.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026