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Salmon (No Added Oil) Calories
Rich in omega-3, high protein, no added oil
CALORIES
GI
POTASSIUM
FIBER
Salmon (No Added Oil) Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 59%
Fat
6.3g
· 41%
Fiber
0g
Salmon (No Added Oil) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
7.9mg · 49% DV
B6
0.82mg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
200mg · 29% DV
Iodine
30µg · 20% DV
Potassium ⭐
490mg · 14% DV
Salmon (No Added Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (No Added Oil) 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 (No Added Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (No Added 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 (No Added Oil) Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.1g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (No Added Oil)
Salmon (No Added Oil) — Frequently Asked Questions
What is the best way to cook salmon without drying it out?
Gentle methods like baking, steaming, or pan-searing over medium heat work well when no added oil is used. Remove it when the center is just opaque to keep it moist.
Does cooking salmon reduce its protein?
Cooking does not meaningfully destroy the protein in salmon. What changes most is water content, which can make the protein seem more concentrated per 100 grams after cooking.
What foods pair well with salmon for a more balanced meal?
Salmon pairs well with vegetables, salads, legumes, potatoes, or whole grains depending on your eating style. That combination adds fiber and variety alongside its protein.
Is salmon better before or after a workout?
Salmon is often more practical after training as part of a main meal because it provides substantial protein. Before exercise, some people prefer a lighter option since the fat content can feel heavier if eaten too close to training.
Can you eat salmon at night?
Yes, salmon can fit well into an evening meal. Lighter cooking methods usually make it easier to eat at night than heavily fried preparations.
How long does fresh salmon keep in the fridge?
Raw salmon is highly perishable and is usually best cooked within 1 to 2 days if refrigerated properly. Cooked salmon often keeps a bit longer when stored in a sealed container.
Can salmon be frozen?
Yes, both raw and cooked salmon freeze well. Wrap it tightly to limit air exposure, and thaw it in the fridge rather than at room temperature.
Is salmon a better choice than tuna?
Neither is automatically better; they serve different preferences and meal goals. Salmon is typically richer and fattier, while tuna is usually leaner in texture and flavor, so rotating both can be a sensible approach.
How can I reduce the smell of salmon when cooking it?
Using lemon, herbs, garlic, or a short marinade can soften the aroma. Fresh fish and avoiding overcooking also make a noticeable difference.
Who should be careful with salmon?
Anyone with a fish allergy should avoid salmon. People at higher risk from foodborne illness, such as pregnant people, older adults, or those with weakened immunity, should choose fully cooked salmon rather than raw or undercooked versions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.