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Salmon, lightly salted Calories
Rich in omega-3, protein source, lightly salted
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Salmon, lightly salted (40 g) has 80 calories. That works out to 200 calories per 100 g. It contains 0 g of carbs, 8.8 g of protein, 4.8 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon, lightly salted Nutrition Facts
Selected: 1 slice (medium) · 40 g
80
KCAL / 40G
Carbs
0g
· 0% DV
Protein
8.8g
· 18% DV
Fat
4.8g
· 6% 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 45% · Fat 55%
Salmon, lightly salted nutrition facts table · 1 slice (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.8 g | 18% |
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 Slice of Salmon, lightly salted?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 40 g | 80 kcal |
| 1 slice (thin) | 25 g | 50 kcal |
| 1 slice (thick) | 60 g | 120 kcal |
| 1 piece (small) | 80 g | 160 kcal |
| 100 g | 100 g | 200 kcal |
| 1 serving (medium) | 100 g | 200 kcal |
| 1 piece (large) | 120 g | 240 kcal |
| 1 serving (large) | 150 g | 300 kcal |
| 1 pack (whole) | 200 g | 400 kcal |
| 1 piece (jumbo) | 200 g | 400 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Salmon, lightly salted
Can you eat lightly salted salmon raw?
You can eat lightly salted salmon without cooking only if its packaging says it is ready to eat. Salting alone does not reliably kill harmful microbes, so cook it thoroughly if it is not intended for raw consumption.
Is lightly salted salmon the same as smoked salmon?
No, lightly salted salmon is seasoned with salt, while smoked salmon is exposed to smoke or given a smoky treatment. Lightly salted salmon is not necessarily smoked, so its flavor and texture can be quite different.
How do you cook lightly salted salmon?
Cook lightly salted salmon in a pan, oven, or on a grill until the flesh is opaque and flakes easily. Skip extra salt, since the fish is already seasoned; herbs, lemon, and pepper add flavor without making it saltier.
How should you store lightly salted salmon after opening?
Keep lightly salted salmon covered in the refrigerator after opening and follow the package’s use-by instructions. Do not leave it at room temperature for long; discard it if it develops an off smell, a sticky surface, or an unusual color.
Can you freeze lightly salted salmon?
Yes, lightly salted salmon can be frozen in an airtight package. Thaw it in the refrigerator and do not refreeze it after thawing. Freezing may soften the texture, so the thawed fish is often best used in cooked dishes.
Should you rinse lightly salted salmon before eating it?
No, rinsing lightly salted salmon is usually unnecessary. It may remove some surface salt but will not remove salt that has penetrated the fish. If it tastes too salty, briefly soaking it in cold water can mellow the flavor; pat it dry afterward.
How is lightly salted salmon made?
Lightly salted salmon is made by applying salt to the fish so it seasons and firms slightly; it is not automatically smoked or cooked. Commercial products vary, so check whether yours is ready to eat or needs cooking.
What goes well with lightly salted salmon?
Lightly salted salmon pairs well with mild, unsalted foods such as potatoes, rice, cucumber, eggs, or fresh herbs. Lemon and dill brighten its flavor, while salty cheeses or pickles can make the whole meal overly salty.
Is lightly salted salmon safe to eat during pregnancy?
During pregnancy, eat lightly salted salmon only if it is thoroughly cooked; avoid eating it raw or undercooked. Salting does not make raw fish reliably safe, and cooking reduces the risk of foodborne infection.
How can you tell if lightly salted salmon has gone bad?
Lightly salted salmon may be spoiled if it smells sour or ammonia-like, feels slimy, or has an unusual change in color. Do not taste it to check; discard it if you notice these signs or are unsure it was stored safely.
Salmon, lightly salted Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
Vitamin D
5.2µg · 26% DV
B3
3.4mg · 21% DV
B6
0.28mg · 16% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
100mg · 14% DV
Sodium
260mg · 11% DV
Iodine
12µg · 8% DV
Potassium ⭐
140mg · 4% DV
Salmon, lightly salted Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon, lightly salted
To burn the 80 calories in 1 slice (medium) (40 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, lightly salted?
Salmon, lightly salted is salmon seasoned with a modest amount of salt, often sold in slices or as a piece. The salt brings out the fish’s naturally rich flavour without making it as intensely salty as heavily cured fish. Its texture is tender and buttery, especially when served chilled; it can also be cooked gently if you prefer a warm dish.
Serve it with bread, eggs, dill and lemon for breakfast, or add it to salads and simple grain bowls. It is a protein-rich choice with omega-3 fats; a 100 g portion provides 22 g of protein. Since the fish already tastes seasoned, pair it with fresh, lightly dressed ingredients rather than adding much more salt.
How Nutritious Is Salmon, lightly salted?
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, lightly salted 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, lightly salted Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, lightly salted 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, lightly salted Fat Profile
SATURATED
1g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.28g
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.