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Salmon, shredded Calories
Rich in omega-3, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Salmon, shredded has 180 calories. It contains 0 g of carbs, 22 g of protein, 10 g of fat and 0 g of fiber. Its 4.5 µg of B12 covers 188% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon, shredded Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
0g
· 0% DV
Protein
22g
· 44% DV
Fat
10g
· 13% 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 49% · Fat 51%
Salmon, shredded nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 10 g | 13% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 50 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22 g | 44% |
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 Serving of Salmon, shredded?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 tablespoon (shredded) | 15 g | 27 kcal |
| 1 serving (small) | 50 g | 90 kcal |
| 1 piece (medium) | 80 g | 144 kcal |
| 1 cup (shredded) | 85 g | 153 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 120 g | 216 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 1 pack (medium) | 200 g | 360 kcal |
| 1 pack (large) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Salmon, shredded
How do you make shredded salmon?
Make shredded salmon by cooking a salmon fillet, then pulling the cooked flesh apart with two forks. Check for pin bones as you flake it; baking, pan-cooking, and steaming all work, so long as the fish is fully cooked.
How long does shredded salmon last in the fridge?
Cooked shredded salmon keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an unusual smell, slimy texture, or other signs of spoilage.
Can you freeze shredded salmon?
Yes, shredded salmon freezes well. Cool it, pack it airtight in meal-sized portions, and thaw it in the refrigerator. Use thawed salmon promptly and avoid refreezing it, which can make the flakes dry and soft.
What can you make with shredded salmon?
Shredded salmon works in salmon cakes, pasta, grain bowls, salads, tacos, and sandwiches. Add it near the end of cooking so it warms without drying out, and pair it with lemon, herbs, or a creamy dressing.
Can you eat shredded salmon cold?
Yes, you can eat shredded salmon cold if it was fully cooked and promptly refrigerated. It is convenient in salads and sandwiches; do not leave it sitting at room temperature for an extended period.
How do you reheat shredded salmon without drying it out?
Reheat shredded salmon gently in a covered pan with a splash of water or sauce, stirring just until hot. You can also microwave it covered in short bursts; prolonged heating makes the flakes tough and dry.
Can you use canned salmon to make shredded salmon?
Yes, canned salmon is already cooked and can be flaked for recipes calling for shredded salmon. Drain it first, then check for bones and skin; both are edible, but you can remove them for a smoother texture.
How do you remove bones from shredded salmon?
Check the cooked salmon with your fingers or a fork while separating it into flakes, and pull out any pin bones you find. Inspect it again before serving, especially when preparing a meal for children.
Is shredded salmon the same as smoked salmon?
No, shredded salmon describes the fish’s flaked texture, while smoked salmon is salmon preserved and flavored by smoking. Shredded salmon can be made from roasted, pan-cooked, or steamed fish and does not have to be smoked.
Can you eat salmon skin in shredded salmon?
Yes, cooked salmon skin is edible, but it is often removed when making shredded salmon because its texture differs from the flakes. If you keep it, make sure it is fully cooked and free of scales.
Salmon, shredded Vitamins & Minerals
Vitamins
B12
4.5µg · 188% DV
Vitamin D
12µg · 60% DV
B3
8.5mg · 53% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
250mg · 36% DV
Iodine
30µg · 20% DV
Potassium ⭐
380mg · 11% DV
Sodium
50mg · 2% DV
Salmon, shredded Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon, shredded
To burn the 180 calories in 100 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, shredded?
Shredded salmon is cooked salmon separated into soft, flaky strands. It has a rich, mildly savoury flavour and works just as well stirred into a dish as served on its own. Depending on the meal, you can add it to salads, sandwiches, pasta, rice bowls or savoury pastries. In places where salmon is a familiar staple, it is often used as a quick filling or topping; it also makes an easy addition to everyday meals around the world.
It provides substantial protein and is a source of omega-3 fats; a 100 g serving has 22 g of protein. Pair it with vegetables and lemon for a lighter plate, or mix it with a little yoghurt and herbs for a simple sandwich filling.
How Nutritious Is Salmon, shredded?
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, shredded 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, shredded Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, shredded 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, shredded Fat Profile
SATURATED
2.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
3g
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.