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Salmon, in oil, drained Calories
Rich in omega-3, high protein, reduced fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon, in oil, drained (85 g) has 153 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 21.3 g of protein, 6.8 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 159% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon, in oil, drained Nutrition Facts
Selected: 1 piece (medium) · 85 g
153
KCAL / 85G
Carbs
0g
· 0% DV
Protein
21.3g
· 43% DV
Fat
6.8g
· 9% 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 58% · Fat 42%
Salmon, in oil, drained nutrition facts table · 1 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 1.36 g | 7% |
| Trans fat | 0 g | |
| Sodium | 289 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.3 g | 43% |
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, in oil, drained?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 85 g | 153 kcal |
| 1 piece (small) | 60 g | 108 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 100 g | 180 kcal |
| 1 can (whole) | 105 g | 189 kcal |
| 1 piece (large) | 120 g | 216 kcal |
| 1 cup (medium) | 130 g | 234 kcal |
| 2 piece (double) | 170 g | 306 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Salmon, in oil, drained
Can you eat salmon in oil, drained straight from the can?
Yes, salmon in oil, drained is ready to eat straight from the can because it has been cooked during canning. Add it to a salad or sandwich as it is, or warm it briefly in a cooked dish.
Can you eat the bones in salmon in oil, drained?
Yes, the small bones in canned salmon are generally safe to eat because canning makes them soft enough to crush easily. Mash them into the fish, or pick them out if you dislike their texture.
How long does salmon in oil, drained last after opening?
Keep opened salmon in oil, drained in a covered container in the refrigerator and use it within a few days. Transfer it out of the can rather than storing leftovers in the opened can.
Should you rinse salmon in oil, drained before eating it?
No, salmon in oil, drained does not need rinsing. Letting it drain or gently blotting it with a paper towel is enough; rinsing can make the fish break apart and wash away some of its flavor.
What can you make with salmon in oil, drained?
Salmon in oil, drained works well in salmon patties, pasta, sandwiches, salads, and rice bowls. Since it is already cooked, add it late in cooking or fold it in gently to keep the flakes intact.
Can salmon in oil, drained replace fresh salmon in a recipe?
Yes, salmon in oil, drained can replace cooked fresh salmon in many recipes, including fish cakes and pasta. It is already cooked, so add it near the end rather than following instructions meant for raw fish.
Can you freeze salmon in oil, drained after opening?
Yes, you can freeze salmon in oil, drained in an airtight freezer-safe container, though thawed fish may be softer. Freeze it promptly after opening and thaw it in the refrigerator before using it.
Does unopened salmon in oil, drained need to be refrigerated?
No, an unopened can of salmon in oil, drained can be stored in a cool, dry cupboard. Refrigerate it after opening, and discard a can that is swollen, leaking, or badly damaged.
Can you eat the skin in salmon in oil, drained?
Yes, the skin in salmon in oil, drained is edible if you like its texture. You can mix it into the fish or remove it before serving; there is no need to eat it.
How can you make salmon in oil, drained taste less fishy?
Add lemon juice, fresh herbs, black pepper, or a creamy dressing to salmon in oil, drained to balance its fishy taste. Drain it well first, and do not eat it if the smell seems spoiled or unusually sharp.
Salmon, in oil, drained Vitamins & Minerals
Vitamins
B12
3.83µg · 160% DV
Vitamin D
11.05µg · 55% DV
B3
6.38mg · 40% DV
B6
0.51mg · 30% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
238mg · 34% DV
Iodine
26µg · 17% DV
Sodium
289mg · 13% DV
Potassium ⭐
281mg · 8% DV
Salmon, in oil, drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon, in oil, drained
To burn the 153 calories in 1 piece (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 Salmon, in oil, drained?
Salmon, in oil, drained is salmon preserved in oil and drained before serving, usually sold in a tin or other ready-to-use pack. Its flesh is tender and flakes into soft pieces, with a rich salmon flavour that feels less oily once drained.
It is easy to fold into salads, sandwiches, pasta or grain bowls, or serve simply with lemon and greens. A high-protein choice, it also provides omega-3 fats; per 100 g, it has 25 g of protein. Drain it well if you want to keep the meal lighter, and pair it with vegetables or a crisp salad.
How Nutritious Is Salmon, in oil, drained?
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, in oil, drained Processed?
NOVA 3
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, in oil, drained Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, in oil, drained 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, in oil, drained Fat Profile
SATURATED
1.36g
MONOUNSATURATED
2.3g
POLYUNSATURATED
1.79g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.