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Salmon (lean) Calories
High protein, low fat, source of omega-3
CALORIES
GI
POTASSIUM
FIBER
Salmon (lean) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
23.5g
· 81%
Fat
2.5g
· 19%
Fiber
0g
Salmon (lean) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
B6
0.85mg · 50% DV
B3
7.5mg · 47% DV
Vitamin D
7µg · 35% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
420mg · 12% DV
Salmon (lean) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (lean) 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 (lean) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (lean) 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 (lean) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (lean)
Salmon (lean) — Frequently Asked Questions
What is the best way to cook lean salmon without drying it out?
Because it is relatively low in fat, lean salmon can dry out faster than fattier cuts if overcooked. Gentle methods like baking, steaming, poaching, or pan-searing briefly over moderate heat usually work best.
How is lean salmon different from regular salmon in everyday cooking?
Lean salmon usually tastes lighter and has a firmer texture. Fattier salmon tends to feel richer and is often a bit more forgiving if you cook it slightly too long.
Is lean salmon a good post-workout food?
Yes, its high protein content makes it a strong option after training. Since it contains no carbs, pairing it with rice, potatoes, or bread may make more sense after hard exercise.
Does marinating salmon reduce its protein or make it less healthy?
A normal marinade does not meaningfully reduce the protein. What changes most is the final dish: sugary sauces add sweetness and calories, while salty marinades raise sodium.
How long does raw lean salmon keep in the fridge?
Raw salmon is best cooked soon after purchase and is typically safest within 1–2 days under refrigeration. Cooked salmon should also be chilled promptly and eaten within a few days.
Can lean salmon be frozen?
Yes, freezing works well if you wrap it tightly to limit air exposure. For best texture and safety, thaw it in the refrigerator rather than at room temperature.
What can I do to reduce the fishy smell of salmon?
Fresh salmon should smell mild, not strongly fishy, so freshness matters first. Lemon juice, herbs like dill or parsley, and quick cooking can help keep the aroma lighter.
What foods pair well with lean salmon?
It goes well with vegetables, potatoes, rice, whole grains, and salads. Adding a carb source or healthy fat can make the meal more balanced and satisfying, depending on your needs.
Is it okay to eat salmon every day?
Salmon can be part of a healthy routine, but variety is still important. Rotating different seafood and other protein sources helps broaden nutrient intake and avoids relying too heavily on one food.
Who should be careful with lean salmon?
Anyone with a fish allergy should avoid it. Raw or undercooked salmon also needs extra caution for pregnant people, young children, older adults, and anyone with a weakened immune system.
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Nutrition data compiled from USDA FoodData Central and scientific sources.