1 piece (medium) of Salmon, pan-cooked, no oil (120 g) has 221 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 30.5 g of protein, 9.7 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, pan-cooked, no oil Nutrition Facts

Selected: 100 g

184

KCAL / 100G

Carbs

· 0% DV

Protein

25.4g

· 51% DV

Fat

8.1g

· 10% DV

Fiber

· 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, pan-cooked, no oil Vitamins & Minerals

Vitamins

B12

3.2µg · 133% DV

Vitamin D

13µg · 65% DV

7.9mg · 49% DV

0.8mg · 47% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

220mg · 31% DV

Iodine

30µg · 20% DV

Potassium ⭐

384mg · 11% DV

How Nutritious Is Salmon, pan-cooked, no oil?

Nutrient density

Very high

80/ 100

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

52/ 100

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.

Salmon, pan-cooked, no oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salmon, pan-cooked, no oil

To burn the 184 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Salmon, pan-cooked, no 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, pan-cooked, no oil Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Salmon, pan-cooked, no 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, pan-cooked, no oil Fat Profile

SATURATED

1.5g

MONOUNSATURATED

3.6g

POLYUNSATURATED

2.8g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Salmon, pan-cooked, no oil

🐟vs🐟

Salmon, pan-cooked, no oil vs Salmon Fillet22 kcal fewer per 100 g

→🐟vs🐟

Salmon, pan-cooked, no oil vs Canned Tuna68 kcal more per 100 g

→🐟vs🐟

Salmon, pan-cooked, no oil vs Fish74 kcal more per 100 g

→🐟vs🐟

Salmon, pan-cooked, no oil vs Tuna52 kcal more per 100 g

→

Foods Similar to Salmon, pan-cooked, no oil

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Salmon, pan-cooked, no oil

How many calories and how much protein are in pan-cooked salmon with no oil?

Per 100g, pan-cooked salmon with no oil provides 184 calories and 25.4g of protein. It also contains 0g carbs.

Is pan-cooked salmon with no oil suitable for keto or gluten-free diets?

Yes, it is suitable for both keto and gluten-free diets. Per 100g, it has 0g carbs, and the listed allergen is fish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026