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Wild Salmon (Skin On) Calories
Rich in omega-3, high protein, low carb
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wild Salmon (Skin On) (120 g) has 170 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 24.1 g of protein, 7.6 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.
Wild Salmon (Skin On) Nutrition Facts
Selected: 1 piece (medium) · 120 g
170
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.1g
· 48% DV
Fat
7.6g
· 10% 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 58% · Fat 42%
Wild Salmon (Skin On) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.1 g | 48% |
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 Wild Salmon (Skin On)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 170 kcal |
| 1 slice (thin) | 60 g | 85 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 100 g | 100 g | 142 kcal |
| 1 slice (thick) | 100 g | 142 kcal |
| 1 serving (medium) | 150 g | 213 kcal |
| 1 piece (large) | 180 g | 256 kcal |
| 1 serving (large) | 200 g | 284 kcal |
| 1 piece (extra large) | 250 g | 355 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Wild Salmon (Skin On)
What is the difference between wild salmon (skin on) and farmed salmon?
Wild salmon (skin on) is caught in its natural habitat, while farmed salmon is raised in aquaculture. Wild salmon often has a firmer texture and a more pronounced flavor, but fat content, color, and taste vary by species and season.
How do you bake wild salmon (skin on) without drying it out?
Bake wild salmon (skin on) just until the thickest part turns opaque and flakes with gentle pressure. A little oil and a covered dish or loose foil help retain moisture; avoid leaving it in the oven after it is cooked through.
Does wild salmon (skin on) taste fishier than farmed salmon?
Wild salmon (skin on) can taste more robust and less uniformly rich than farmed salmon, but it is not always “fishier.” Freshness and the salmon species matter more than the wild label; a strong sour or ammonia-like smell is a reason not to use it.
Can you eat the skin on wild salmon (skin on)?
Yes, the skin on wild salmon (skin on) is edible when the scales are removed and the fish is cooked. Pat it dry and pan-sear it skin-side down for a crisp texture, or peel it off after cooking if you prefer not to eat it.
How do you get crispy skin on wild salmon (skin on)?
For crispy wild salmon (skin on), dry the skin thoroughly and start it in a hot pan with the skin facing down. Press gently for the first moments to keep it flat, then let it cook undisturbed until the skin releases easily.
How can you tell when wild salmon (skin on) is cooked?
Wild salmon (skin on) is cooked when the thickest section is opaque and separates into flakes when pressed gently with a fork. Check the center rather than judging by the browned skin, which can look done before the flesh is ready.
How should you thaw frozen wild salmon (skin on)?
Thaw frozen wild salmon (skin on) in a covered container in the refrigerator, allowing it to stay cold as it softens. Avoid leaving it on the counter. Once thawed, cook it promptly and do not refreeze it raw unless it was handled safely for that purpose.
Can you eat wild salmon (skin on) raw as sushi?
Only use wild salmon (skin on) for sushi if it has been handled and frozen according to food-safety requirements for raw consumption. Freshness alone does not eliminate parasites. If its raw-use history is unclear, cook it instead.
How do you remove pin bones from wild salmon (skin on)?
Run your fingers along the flesh of wild salmon (skin on) to locate pin bones, then pull each one out with clean tweezers in the direction it points. Removing them before cooking is easiest, though you can check the cooked fish too.
What seasoning works well with wild salmon (skin on)?
Wild salmon (skin on) pairs well with lemon, black pepper, dill, garlic, or a simple salt-and-herb seasoning. Keep the flavors light enough to complement its distinct taste, and add acidic ingredients such as lemon just before serving if you want the skin to stay crisp.
Wild Salmon (Skin On) Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
15.6µg · 78% DV
B3
9.48mg · 59% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
252mg · 36% DV
Iodine
36µg · 24% DV
Potassium ⭐
588mg · 17% DV
Sodium
60mg · 3% DV
Wild Salmon (Skin On) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild Salmon (Skin On)
To burn the 170 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 Wild Salmon (Skin On)?
Wild salmon with the skin on is a fillet from salmon caught in the wild, rather than raised on a farm. Wild salmon species live in cold waters, especially in the North Pacific and North Atlantic, and their flavour and fat content vary with species and season. The skin helps hold the fillet together as it cooks and can turn crisp when seared.
It is commonly grilled, roasted or pan-fried, served with vegetables, potatoes or a fresh salad; lemon and herbs make simple accompaniments. With about 20.1 g of protein and no carbohydrates per 100 g, it suits a protein-focused or low-carb meal. Cook it skin-side down first for crispness, and use only a little added oil if you want a lighter plate.
How Nutritious Is Wild Salmon (Skin On)?
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 Wild Salmon (Skin On) 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 Wild Salmon (Skin On) Contain Allergens?
Contains these allergens:
Which Diets Is Wild Salmon (Skin On) 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
Wild Salmon (Skin On) Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.