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Salmon (Skinless, Cooked) Calories
Rich in omega-3, high protein, B vitamins, low carbohydrate
CALORIES
GI
POTASSIUM
FIBER
Salmon (Skinless, Cooked) Nutrition Facts
Selected: 100 g
206
KCAL / 100G
Carbs
0g
· 0%
Protein
22.1g
· 42%
Fat
13.4g
· 58%
Fiber
0g
Salmon (Skinless, Cooked) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
10µg · 50% DV
B3
7.9mg · 49% DV
B6
0.82mg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
270mg · 39% DV
Iodine
30µg · 20% DV
Potassium ⭐
384mg · 11% DV
Salmon (Skinless, Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (Skinless, Cooked) 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 (Skinless, Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (Skinless, Cooked) 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, Cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
5.1g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (Skinless, Cooked)
Salmon (Skinless, Cooked) — Frequently Asked Questions
How long does cooked skinless salmon keep in the fridge?
Once cooled and stored in a sealed container, it usually keeps for up to 3 days in the refrigerator. Discard it sooner if the smell, texture, or color changes noticeably.
Can cooked salmon be frozen?
Yes, you can freeze it in airtight portions. The texture may soften after thawing, so it often works better in pasta, fish cakes, or grain bowls than as a plain fillet.
What’s the best way to reheat cooked salmon without drying it out?
Reheat it gently over low heat for a short time. Covering it in the oven or warming it in a pan with a small splash of liquid helps keep it moist.
What foods pair well with cooked salmon?
It goes well with lemon, dill, yogurt-based sauces, potatoes, rice, and green vegetables. Pairing it with high-fiber sides can make the meal more filling and balanced.
Is cooked salmon better before or after a workout?
It’s often a better fit after training because it provides high-quality protein. Right before exercise, its fat content may feel too heavy for some people, so a smaller portion may be more comfortable.
Does eating salmon at night cause weight gain?
No, eating it at night does not automatically cause weight gain. Overall intake and portion size matter more than the time of day.
How does cooked salmon compare with tuna?
Salmon is usually richer, softer, and fattier, which can make it feel more satisfying. Tuna is often leaner in taste and texture, so the better choice depends on your recipe and preference.
Does adding lemon to salmon reduce its protein value?
No, lemon does not damage the protein in salmon. It mainly changes the flavor and can make the fish taste lighter.
Is it okay to eat salmon every day?
It can fit into a regular diet, but variety still matters. Rotating salmon with other fish and protein sources helps create a more varied nutrient intake.
Who should be careful with cooked salmon?
People with a fish allergy should avoid it. If it’s prepared with salty sauces or seasonings, those limiting sodium may also need to pay attention to how it was cooked.
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Nutrition data compiled from USDA FoodData Central and scientific sources.