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Salmon (low oil) Calories
Salmon (low oil)
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon (low oil) (120 g) has 170 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 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.
Salmon (low oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
170
KCAL / 120G
Carbs
0g
· 0% DV
Protein
25.8g
· 52% DV
Fat
6g
· 8% 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 66% · Fat 34%
Salmon (low oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
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 (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 170 kcal |
| 1 slice (thin) | 60 g | 85 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 100 g | 100 g | 142 kcal |
| 1 slice (thick) | 100 g | 142 kcal |
| 1 serving (medium) | 150 g | 213 kcal |
| 1 piece (large) | 180 g | 256 kcal |
| 1 serving (large) | 200 g | 284 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Salmon (low oil)
How do you cook low-oil salmon in a pan?
Cook low-oil salmon in a preheated nonstick pan over medium heat with just a little oil. Leave it undisturbed until it releases easily, then turn it once; frequent flipping can break the fillet apart.
How do you bake low-oil salmon in the oven?
Bake low-oil salmon on a lined tray with a light brush of oil and your preferred seasoning. It is ready when the flesh turns opaque and separates easily with a fork; thicker pieces need more time.
Can you cook low-oil salmon in an air fryer?
Yes, low-oil salmon cooks well in an air fryer. Lightly oil the basket or fish to prevent sticking, arrange the pieces in a single layer, and check doneness since cooking time varies with thickness and appliance.
What seasoning goes well with low-oil salmon?
Lemon, black pepper, garlic, and dill pair well with low-oil salmon. Paprika or mustard also works; season the fish before cooking, but add fresh lemon juice near the end to keep its flavor bright.
How do you keep low-oil salmon from drying out?
Keep low-oil salmon moist by avoiding overcooking and using a moderate cooking temperature. Take it off the heat as soon as the center is opaque and flakes easily; residual heat will continue cooking it briefly.
Can you eat the skin on low-oil salmon?
Yes, the skin on low-oil salmon is edible. For a crisp texture, start cooking with the skin side down in a hot pan and leave it in place until crisp; check that it has been properly cleaned.
Can you cook frozen low-oil salmon without thawing it?
Yes, you can cook frozen low-oil salmon, but it may cook unevenly if the piece is thick. Thawing it in the refrigerator first gives more even results, and you should not leave it out at room temperature to thaw.
How long does cooked low-oil salmon last in the fridge?
Cooked low-oil salmon keeps for about three to four days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left out for too long.
What should you serve with low-oil salmon?
Serve low-oil salmon with roasted vegetables, a green salad, or potatoes. Rice, quinoa, or bread can make the meal more filling, while lemon and fresh herbs add flavor without needing a rich sauce.
Is low-oil salmon good for weight loss?
Low-oil salmon can fit into a weight-loss meal because its protein can help make a meal satisfying, and using little added oil limits extra fat. It does not cause weight loss on its own; the whole meal and portions matter.
Salmon (low oil) Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
10.2mg · 64% DV
Vitamin D
12µg · 60% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
240mg · 34% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
53mg · 2% DV
Salmon (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon (low oil)
To burn the 170 calories in 1 piece (medium) (120 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 (low oil)?
Salmon cooked with little oil is a simple preparation of salmon, using just a small amount of oil to cook the fish. Its flavour is rich but not heavy, and the flesh stays tender and flakes easily when cooked. With little added oil, the fish’s own taste takes centre stage.
Serve it with lemon, vegetables or a crisp salad for an easy lunch or dinner; rice or potatoes make it a more filling meal. It is naturally high in protein—21.5 g per 100 g—and contains no carbohydrates, making it a useful choice for a protein-focused meal. For a lighter plate, pair it with plenty of vegetables and season with herbs rather than adding more oil.
How Nutritious Is Salmon (low oil)?
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 (low oil) 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 (low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (low oil) 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 (low oil) Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.44g
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.