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Salmon (Cooked) Calories
Rich in omega-3, high-quality protein, source of B vitamins and selenium
CALORIES
GI
POTASSIUM
FIBER
Salmon (Cooked) Nutrition Facts
Selected: 100 g
206
KCAL / 100G
Carbs
0g
· 0%
Protein
22.1g
· 44%
Fat
12.4g
· 56%
Fiber
0g
Salmon (Cooked) Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
7.9mg · 49% DV
B6
0.8mg · 47% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
256mg · 37% DV
Iodine
30µg · 20% DV
Potassium ⭐
384mg · 11% DV
Salmon (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon (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 (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (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 (Cooked) Fat Profile
SATURATED
2.8g
MONOUNSATURATED
4g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon (Cooked)
Salmon (Cooked) — Frequently Asked Questions
How long does cooked salmon keep in the fridge?
If cooled promptly and stored in a sealed container, cooked salmon usually keeps well for up to 3 days in the refrigerator. Discard it if it develops a sour smell, slimy surface, or obvious color change.
Can cooked salmon be frozen?
Yes, cooked salmon freezes well if wrapped tightly to limit air exposure. For best texture, thaw it in the fridge and reheat it only once.
How do you keep cooked salmon from drying out?
Overcooking is the main reason salmon turns dry. Use moderate heat, stop cooking when it just flakes, and let it rest briefly before serving.
What goes well with cooked salmon?
Salmon pairs well with lemon, yogurt-based sauces, roasted vegetables, potatoes, rice, and leafy greens. Adding fiber-rich sides can make the meal more filling and balanced.
Is cooked salmon better before or after a workout?
Because it is high in protein, cooked salmon is often more practical after training as part of a recovery meal. Its fat content can make it feel heavy for some people right before exercise.
Is cooked salmon a better choice than tuna?
It depends on what you want from the meal. Salmon is usually richer and fattier in texture, while tuna is often firmer and milder.
Is it okay to eat salmon every day?
For many people, salmon can fit into a regular diet, but variety still matters. If you eat fish very often, it is sensible to consider overall mercury exposure and sodium intake across your diet.
Does salmon lose protein when cooked?
Cooking does not remove the protein itself, but water loss can make the protein look more concentrated per 100 grams. The bigger difference usually comes from portion shrinkage and the cooking method.
What is the white stuff that comes out of salmon when cooking?
That white substance is usually albumin, a natural fish protein that coagulates with heat. It is not normally a sign of spoilage, and gentler cooking can reduce it.
Who should be careful with cooked salmon?
Anyone with a fish allergy should avoid it. People who are pregnant or immunocompromised should also pay close attention to source quality, thorough cooking, and safe storage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.