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Salmon (skinless) Calories
Rich in omega-3, high-quality protein, B vitamins
CALORIES
GI
POTASSIUM
FIBER
Salmon (skinless) Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 59%
Fat
6.3g
· 41%
Fiber
0g
Salmon (skinless) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
8.6mg · 54% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
200mg · 29% DV
Iodine
30µg · 20% DV
Potassium ⭐
490mg · 14% DV
Salmon (skinless) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (skinless) 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 (skinless) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (skinless) 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 (skinless) Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.6g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (skinless)
Salmon (skinless) — Frequently Asked Questions
How can I cook skinless salmon without drying it out?
Pat the fillet dry and cook it briefly over medium-high heat, or bake it gently until the thickest part flakes easily. Remove it just before it seems fully done, as residual heat continues cooking it.
What is the white substance that appears on cooked salmon?
It is albumin, a natural protein that surfaces as the fish cooks, and it is safe to eat. Gentler heat and avoiding overcooking can make it less noticeable.
Is raw or undercooked salmon safe to eat?
Raw salmon should come from a reputable source and be handled specifically for raw consumption. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose thoroughly cooked salmon.
How long does fresh skinless salmon keep in the fridge?
Cook fresh salmon on the day of purchase when possible, or within a day or two. Keep it sealed in the coldest part of the refrigerator and discard it if it develops a strong odor or sticky texture.
Can skinless salmon be frozen?
Yes. Wrap it tightly or place portions in an airtight freezer-safe container to limit freezer burn. Thaw it in the refrigerator, not on the counter, and do not refreeze raw fish once thawed.
Does removing salmon skin make it less nutritious?
The skin can help protect the fish during cooking and adds texture when crisped, but the flesh still provides salmon's characteristic protein and beneficial fats. Skinless fillets are simply easier for some people to prepare and eat.
What should I serve with salmon?
Bright vegetables, leafy salads, roasted broccoli, asparagus, lemon, herbs, or a whole-grain side complement its rich flavor. A vegetable-based side also makes the meal more varied and filling.
Is salmon better before or after a workout?
Salmon works well after training as part of a balanced meal containing protein and carbohydrates. Right before exercise, a large rich serving may feel heavy, so leave time for digestion or choose a lighter option.
Is it okay to eat salmon at night?
Yes, provided the portion and preparation suit your comfort. Baked or poached salmon with vegetables is usually lighter than fried salmon or dishes with rich creamy sauces.
Is salmon a good choice during pregnancy?
Salmon is generally considered a lower-mercury fish choice and can be included during pregnancy when cooked thoroughly. Avoid raw, cold-smoked, or undercooked salmon unless a healthcare professional has advised otherwise.
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Nutrition data compiled from USDA FoodData Central and scientific sources.