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Salmon (pan-fried, low oil) Calories
Rich in omega-3, high protein, cooked with 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 (pan-fried, low oil) (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 11 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-fried, low oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
11g
· 14% 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 53% · Fat 47%
Salmon (pan-fried, low oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 (pan-fried, low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 slice (thin) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 slice (thick) | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 1 piece (extra large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Salmon (pan-fried, low oil)
How do you pan-fry salmon with little oil without it sticking?
To keep pan-fried salmon with little oil from sticking, pat the fish dry and preheat the pan before adding a thin coating of oil. Lay the salmon down and leave it undisturbed until the underside releases easily; forcing it too soon can tear the fish.
Should pan-fried salmon be cooked skin-side down?
Yes, start pan-fried salmon skin-side down, especially if you want crisp skin. Press it gently for a moment so the skin makes even contact with the pan, then let it cook before turning. This also helps protect the delicate flesh from overcooking.
How can you tell when pan-fried salmon is done?
Pan-fried salmon is done when the thickest part turns opaque and separates into moist flakes when gently pressed with a fork. If the center still looks translucent and raw, cook it a little longer. Avoid waiting until the flesh is dry and falling apart.
Can you eat the skin on pan-fried salmon?
Yes, salmon skin is edible when properly cooked, and pan-frying can make it crisp. Check that scales have been removed before cooking, and skip the skin if you dislike its texture. Crisp skin is easiest to enjoy when the salmon is served soon after frying.
Can you pan-fry salmon straight from frozen?
You can pan-fry salmon from frozen, but thawing it in the refrigerator first gives more even results. If you cook it frozen, expect extra moisture in the pan and check the thickest part carefully, since the outside may cook before the center.
How do you keep pan-fried salmon from drying out?
Keep pan-fried salmon moist by using moderate heat, turning it only once, and taking it off the heat as soon as the center is opaque and flakes easily. A thicker piece needs more time than a thin one, so check the center rather than relying only on the surface.
What sauce goes well with pan-fried salmon?
Lemon-dill yogurt sauce, herb butter, or a simple lemon and caper sauce all pair well with pan-fried salmon. Add acidic sauces after cooking rather than leaving the fish in them for a long time, which can soften its surface.
How long does pan-fried salmon keep in the fridge?
Pan-fried salmon keeps for 3–4 days in the refrigerator when put in a covered container within two hours of cooking. Store it cold, and discard it if it has been left out for too long or develops an unusual smell or appearance.
Is pan-fried salmon safe to eat during pregnancy?
Yes, pan-fried salmon is generally safe during pregnancy when cooked all the way through and handled safely; avoid raw or undercooked fish. If you have a pregnancy-related dietary restriction or a medical condition affecting what fish you can eat, ask your clinician.
Does pan-frying destroy the omega-3 in salmon?
No, pan-frying does not destroy all the omega-3 in salmon, though high heat and prolonged cooking can reduce some beneficial fats. Cook the fish just until it flakes, and avoid charring it or heating it longer than necessary.
Salmon (pan-fried, low oil) Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
14.4µg · 72% DV
B3
10.2mg · 64% DV
B6
1.02mg · 60% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
504mg · 15% DV
Sodium
66mg · 3% DV
Salmon (pan-fried, low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon (pan-fried, low oil)
To burn the 222 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 (pan-fried, low oil)?
Salmon (pan-fried, low oil) is a salmon fillet cooked in a pan with just a little oil. The surface can turn lightly golden while the centre stays tender and moist, with a rich flavour and flakes that separate easily when cooked through. It works well as a simple main course with lemon, vegetables or potatoes; a crisp salad makes a lighter pairing.
It provides plenty of protein and is notable for its omega-3 fats, with no carbohydrates. Using only a little oil lets the fish’s flavour come through without making the meal feel heavy. Leftovers can be flaked into a salad or tucked into a sandwich.
How Nutritious Is Salmon (pan-fried, 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 (pan-fried, 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 (pan-fried, low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (pan-fried, 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 (pan-fried, low oil) Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.44g
POLYUNSATURATED
3.24g
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.