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Flaked Salmon Calories
Rich in omega-3 fatty acids, high protein, source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Flaked Salmon (85 g) has 175 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 18.7 g of protein, 11 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Flaked Salmon Nutrition Facts
Selected: 1 serving (medium) · 85 g
175
KCAL / 85G
Carbs
0g
· 0% DV
Protein
18.7g
· 37% DV
Fat
11g
· 14% 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 43% · Fat 57%
Flaked Salmon nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 43 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.7 g | 37% |
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 Serving of Flaked Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 175 kcal |
| 1 serving (small) | 60 g | 124 kcal |
| 1 cup (small) | 90 g | 185 kcal |
| 100 g | 100 g | 206 kcal |
| 1 piece (medium) | 100 g | 206 kcal |
| 1 serving (large) | 120 g | 247 kcal |
| 1 cup (medium) | 140 g | 288 kcal |
| 1 piece (large) | 150 g | 309 kcal |
| 1 serving (extra large) | 170 g | 350 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Flaked Salmon
How do you make Flaked Salmon?
Flaked Salmon is made by cooking salmon and separating the flesh into bite-sized pieces with a fork. Bake, steam, or pan-cook a salmon fillet, remove any bones, then gently pull the flesh apart without mashing it.
What can you make with Flaked Salmon?
Flaked Salmon works well in salmon cakes, pasta, grain bowls, salads, and sandwiches. For a quick meal, fold it into warm pasta with lemon and herbs, or mix it with mashed potato and breadcrumbs to make patties.
Is Flaked Salmon already cooked?
Yes, Flaked Salmon usually refers to cooked salmon that has been broken into flakes. If you buy a packaged product, follow its storage and serving directions, since preparation and whether it is ready to eat can vary.
How is Flaked Salmon different from canned salmon?
Flaked Salmon describes salmon separated into small pieces, while canned salmon is processed and sealed in a can for shelf-stable storage. Flaked Salmon may be freshly cooked or sold chilled; it is not automatically the same as canned salmon.
Can you use Flaked Salmon in salmon cakes?
Yes, Flaked Salmon is a convenient base for salmon cakes. Mix it gently with a binder such as egg and breadcrumbs, shape into patties, and pan-cook until hot and browned; avoid overmixing or the cakes can turn dense.
How do you reheat Flaked Salmon without drying it out?
Reheat Flaked Salmon gently in a covered pan with a splash of water, broth, or sauce. Use low heat and stop as soon as it is hot; prolonged heating makes the small pieces dry and tough.
How long does Flaked Salmon last in the fridge?
Cooked Flaked Salmon keeps for 3–4 days in a covered container in a refrigerator set to 40°F (4°C) or colder. Refrigerate it promptly after cooking, and discard it if it develops an off smell or slimy texture.
Can you freeze Flaked Salmon?
Yes, you can freeze Flaked Salmon in an airtight container or freezer bag. Divide it into meal-sized portions, thaw it in the refrigerator, and use it soon after thawing; freezing and thawing can soften its texture.
Can you eat Flaked Salmon cold?
Yes, you can eat Flaked Salmon cold if it was fully cooked, stored safely, and is intended to be ready to eat. It can be added straight from the refrigerator to salads or sandwiches; do not leave it sitting out for long.
Does Flaked Salmon have bones?
Flaked Salmon can contain small bones, even when the larger bones have been removed. Check the flakes carefully before serving, since separating the fish into small pieces can make thin bones harder to spot.
Flaked Salmon Vitamins & Minerals
Vitamins
B12
2.72µg · 113% DV
B3
7.23mg · 45% DV
Vitamin D
8.5µg · 43% DV
B6
0.68mg · 40% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
187mg · 27% DV
Iodine
26µg · 17% DV
Potassium ⭐
315mg · 9% DV
Sodium
43mg · 2% DV
Flaked Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flaked Salmon
To burn the 175 calories in 1 serving (medium) (85 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 Flaked Salmon?
Flaked salmon is cooked salmon separated into tender pieces, rather than a distinct regional dish. Its naturally rich, savoury flavour and soft texture make it easy to fold into salads, sandwiches, pasta or omelettes. Serve it warm with vegetables or cold in a sandwich; lemon, herbs and a crisp salad are simple accompaniments. In places where salmon is a familiar everyday ingredient, it is also a convenient way to use leftover cooked fish.
It provides substantial protein alongside omega-3 fats and vitamin B12; a 100 g portion has 22 g of protein. Pair it with vegetables or whole grains for a balanced meal, or use it sparingly with a fresh salad when you want a lighter plate.
How Nutritious Is Flaked Salmon?
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 Flaked Salmon 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 Flaked Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Flaked Salmon 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
Flaked Salmon Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3.23g
POLYUNSATURATED
2.72g
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.