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Sautéed salmon Calories
Rich in protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sautéed salmon (150 g) has 348 calories. That works out to 232 calories per 100 g. It contains 0 g of carbs, 38.1 g of protein, 21.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sautéed salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
348
KCAL / 150G
Carbs
0g
· 0% DV
Protein
38.1g
· 76% DV
Fat
21.6g
· 28% 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 44% · Fat 56%
Sautéed salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.1 g | 76% |
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 Sautéed salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 348 kcal |
| 1 ounce (thin) | 28.4 g | 66 kcal |
| 1 piece (small) | 75 g | 174 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (small) | 120 g | 278 kcal |
| 1 serving (medium) | 180 g | 418 kcal |
| 1 piece (large) | 225 g | 522 kcal |
| 1 serving (large) | 250 g | 580 kcal |
| 1 piece (extra large) | 300 g | 696 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Sautéed salmon
How do you make sautéed salmon in a pan?
Sautéed salmon is made by cooking salmon pieces in a lightly oiled, hot pan. Pat the fish dry, place it in a single layer, and turn it once the underside has browned; cook until the centre is opaque.
What sauce goes well with sautéed salmon?
Lemon butter, a dill-yogurt sauce, or a simple garlic-and-lemon pan sauce goes well with sautéed salmon. Add acidic ingredients near the end of cooking so they brighten the fish without masking its flavour.
How do you keep sautéed salmon from sticking to the pan?
A properly heated pan and dry salmon help keep sautéed salmon from sticking. Pat the fish dry, add a thin layer of oil, and let the first side form a browned surface before trying to turn it.
Should you sauté salmon skin-side down?
Yes, start sautéed salmon skin-side down if you want crisp skin. Press the fillet gently for a few seconds so the skin makes even contact with the pan, then let it cook before turning.
How can you tell when sautéed salmon is done?
Sautéed salmon is done when the thickest part turns opaque and separates into flakes when gently pressed with a fork. If the centre is still translucent, cook it a little longer; avoid leaving it in the pan until it dries out.
Can you make sautéed salmon with frozen salmon?
You can cook frozen salmon, but it is better to thaw it before sautéing so the outside does not overcook while the centre remains cold. Thaw it in the refrigerator, pat it dry, and then cook it in the pan.
What vegetables go with sautéed salmon?
Asparagus, green beans, broccoli, and leafy salads all pair well with sautéed salmon. Cook the vegetables separately or add quick-cooking ones near the end so the fish does not sit in the pan and overcook.
How long does sautéed salmon last in the fridge?
Sautéed salmon keeps in a covered container in the refrigerator for about three days. Refrigerate leftovers promptly, and discard them if they develop an unusual smell, a sticky surface, or a noticeable change in appearance.
Can you reheat sautéed salmon without drying it out?
Yes, reheat sautéed salmon gently in a covered pan with a small splash of water. Low heat and a brief warming time help preserve moisture; a microwave also works if you heat it in short bursts and check often.
Is sautéed salmon a good choice for weight loss?
Sautéed salmon can fit a weight-loss meal because its protein can help with fullness, but the cooking oil and sides affect the meal’s overall energy. Pair it with vegetables and use only enough oil to cook the fish.
Sautéed salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
13.05mg · 82% DV
B6
0.98mg · 58% DV
Minerals
Selenium
60µg · 109% DV
Phosphorus
390mg · 56% DV
Iodine
51µg · 34% DV
Potassium ⭐
570mg · 17% DV
Sodium
90mg · 4% DV
Sautéed salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed salmon
To burn the 348 calories in 1 piece (medium) (150 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 Sautéed salmon?
Sautéed salmon is salmon fillet cooked quickly in a hot pan, usually with a little oil; lemon, garlic and herbs are common additions. The method is simple rather than tied to one particular region, and salmon is served this way in homes and restaurants around the world. The fish develops a lightly browned surface while staying tender and moist inside.
Pair it with vegetables, a salad or potatoes for an easy main meal. Its naturally rich flavour works well with bright, acidic sides, and cooking with a measured amount of oil keeps the plate lighter. Salmon is notably rich in protein and omega-3 fats, making it a filling choice for a balanced meal.
How Nutritious Is Sautéed salmon?
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 Sautéed salmon 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 Sautéed salmon Contain Allergens?
Contains these allergens:
Which Diets Is Sautéed salmon 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
Sautéed salmon Fat Profile
SATURATED
4.65g
MONOUNSATURATED
8.1g
POLYUNSATURATED
4.8g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.