Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salmon, skin-on, extra lean Calories
Very high protein, low fat, source of omega-3, rich in B12 and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon, skin-on, extra lean (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 3 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon, skin-on, extra lean Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
3g
· 4% 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 81% · Fat 19%
Salmon, skin-on, extra lean nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 60 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Salmon, skin-on, extra lean?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 serving (large) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 piece (extra large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Salmon, skin-on, extra lean
Can you eat the skin on skin-on extra-lean salmon?
Yes, the skin on skin-on extra-lean salmon is edible when properly cleaned and cooked. It can turn crisp in a pan, and you can remove it easily after cooking if you prefer not to eat it.
How do you stop skin-on extra-lean salmon from sticking to the pan?
To keep skin-on extra-lean salmon from sticking, pat the skin dry, preheat the pan, and add a thin layer of oil. Place the fish skin-side down and let the skin release naturally before trying to flip it.
How do you get crispy skin on skin-on extra-lean salmon?
For crispy skin on skin-on extra-lean salmon, dry the skin thoroughly and cook it skin-side down in a hot pan. Press gently with a spatula so the skin makes even contact, and avoid moving the fish while it browns.
How can you tell when skin-on extra-lean salmon is cooked?
Skin-on extra-lean salmon is cooked when its flesh turns opaque and separates easily into flakes. Check the thickest part, since the thinner edges cook faster; a food thermometer is the most reliable way to check doneness.
Can you cook skin-on extra-lean salmon straight from frozen?
Yes, you can cook skin-on extra-lean salmon from frozen, although the skin may not crisp as well. Use a method that cooks it evenly, such as baking, and confirm the thickest part is fully cooked before serving.
Is skin-on extra-lean salmon safe to eat raw?
Raw skin-on extra-lean salmon is not automatically safe to eat. Use fish specifically handled for raw consumption, since ordinary fresh salmon may carry parasites or harmful bacteria; people at higher risk should avoid raw fish.
How should you store fresh skin-on extra-lean salmon?
Keep fresh skin-on extra-lean salmon refrigerated in a covered container and cook it within one to two days of purchase. If you will not use it in time, freeze it promptly rather than leaving it in the refrigerator.
Is wild or farmed skin-on extra-lean salmon better?
Neither wild nor farmed skin-on extra-lean salmon is automatically better for everyone. Wild salmon comes from natural fisheries, while farmed salmon is raised under managed conditions; taste, texture, and fat content vary by species and production method.
Does skin-on extra-lean salmon contain many bones?
Skin-on extra-lean salmon may have small pin bones, even when sold as a fillet. Run your fingers along the flesh before cooking and pull out any bones with clean tweezers, following the direction they point.
How long does cooked skin-on extra-lean salmon last in the fridge?
Cooked skin-on extra-lean salmon keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if it has an unusual smell, a slimy texture, or other signs of spoilage.
Salmon, skin-on, extra lean Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B6
1.02mg · 60% DV
B3
9mg · 56% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
60mg · 3% DV
Salmon, skin-on, extra lean Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon, skin-on, extra lean
To burn the 144 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, skin-on, extra lean?
Salmon, skin-on, extra lean refers to salmon prepared with its skin left on and relatively little fat; it is an ingredient rather than a finished dish. The flesh is firm and flakes into moist layers when cooked, while the skin can turn crisp. Salmon is commonly baked, pan-seared or grilled, then served with vegetables, salad, potatoes or grains. In Turkey, it is often an easy oven or pan-cooked main, paired with lemon and greens.
It provides plenty of protein with little fat, as well as omega-3 fats and vitamins B12 and D. A 100 g portion has 23.5 g of protein. For a lighter meal, cook it with little added oil and add plenty of vegetables; patting the skin dry before searing helps it brown and crisp.
How Nutritious Is Salmon, skin-on, extra lean?
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, skin-on, extra lean 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, skin-on, extra lean Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, skin-on, extra lean 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, skin-on, extra lean Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare Salmon, skin-on, extra lean
Foods Similar to Salmon, skin-on, extra lean
Have another question about Salmon, skin-on, extra lean?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.