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Small salmon Calories
Rich in omega-3, high-quality protein, source of B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Small salmon (85 g) has 121 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 17.4 g of protein, 5.4 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 113% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Small salmon Nutrition Facts
Selected: 1 piece (small) · 85 g
121
KCAL / 85G
Carbs
0g
· 0% DV
Protein
17.4g
· 35% DV
Fat
5.4g
· 7% 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 59% · Fat 41%
Small salmon nutrition facts table · 1 piece (small) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.02 g | 5% |
| Trans fat | 0 g | |
| Sodium | 37 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 17.4 g | 35% |
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 Small salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 85 g | 121 kcal |
| 1 piece (extra small) | 60 g | 85 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (small) | 100 g | 142 kcal |
| 1 piece (medium) | 120 g | 170 kcal |
| 1 serving (medium) | 150 g | 213 kcal |
| 1 piece (large) | 170 g | 241 kcal |
| 1 serving (large) | 200 g | 284 kcal |
| 1 piece (extra large) | 220 g | 312 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Small salmon
How do you cook small salmon without drying it out?
Cook small salmon briefly in a hot pan, oven, or on a grill, and check it early because a small piece can dry out quickly. It is ready when the flesh turns opaque and separates easily with a fork; lemon and herbs make simple accompaniments.
Can you eat the skin on small salmon?
Yes, small salmon skin is edible when properly cooked. Pat it dry and place it skin-side down in a hot pan to help it crisp; avoid moving the fish too soon. Remove any scales before cooking if they have not already been cleaned off.
Does small salmon have bones?
Yes, small salmon can contain fine pin bones, so its size does not make it boneless. Run your fingers along the flesh before cooking and pull out any bones with tweezers. Check carefully again before serving it to children.
How can you tell if small salmon is fresh?
Fresh small salmon should smell mild, not sour or ammonia-like, and its flesh should look moist and feel firm. If buying a whole fish, look for clear eyes and bright-looking gills, and choose fish kept properly chilled.
Can you freeze small salmon?
Yes, small salmon freezes well when wrapped tightly to keep air out. Freeze it while fresh, ideally in portions, and thaw it in the refrigerator rather than on the counter. Cook thawed salmon promptly and do not refreeze it raw.
How long does small salmon last in the fridge?
Keep raw small salmon covered in the coldest part of the refrigerator and cook it as soon as possible, preferably the day you buy it or the next day. Refrigerate cooked leftovers promptly in a sealed container and eat them within a few days.
Is small salmon safe to eat raw?
Not unless it has been specifically handled and sold for raw consumption. Ordinary fresh or frozen small salmon is not automatically safe for sushi or sashimi; use fish intended for raw dishes and keep it properly chilled throughout preparation.
Is small salmon lower in mercury than large salmon?
A salmon’s small size does not automatically mean it contains less mercury than a larger salmon. Salmon is generally a low-mercury fish, but mercury levels vary with species and origin, so size alone is not a reliable way to judge it.
Is small salmon the same as trout?
No. Small salmon means salmon sold or described as small; trout is a different kind of fish, even though the two can look similar. Salmon typically has a richer, oilier flavor, while trout is often milder.
Should you wash small salmon before cooking it?
No, rinsing small salmon is unnecessary and can spread raw-fish juices around the sink and counter. If the surface is wet, pat it dry with paper towels, then wash your hands and any utensils or surfaces that touched the raw fish.
Small salmon Vitamins & Minerals
Vitamins
B12
2.72µg · 113% DV
Vitamin D
8.5µg · 43% DV
B3
6.72mg · 42% DV
B6
0.68mg · 40% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
170mg · 24% DV
Iodine
26µg · 17% DV
Potassium ⭐
417mg · 12% DV
Sodium
37mg · 2% DV
Small salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small salmon
To burn the 121 calories in 1 piece (small) (85 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 Small salmon?
Small salmon is a small portion of salmon, an oily fish with tender flesh that flakes apart when cooked. Its flavour is rich but not overpowering, and it works well baked, grilled or pan-seared. It is commonly served as a main course with vegetables, potatoes or a fresh salad; lemon and herbs add brightness without masking the fish.
It provides high-quality protein, omega-3 fats and B vitamins, with 20.5 g of protein per 100 g. For a lighter meal, bake or grill it with little added fat and pair it with vegetables or a crisp salad.
How Nutritious Is Small 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 Small salmon 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 Small salmon Contain Allergens?
Contains these allergens:
Which Diets Is Small 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
Small salmon Fat Profile
SATURATED
1.02g
MONOUNSATURATED
1.79g
POLYUNSATURATED
1.87g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.