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Salmon, cooked, no oil Calories
Rich in omega-3, high protein, low fat
CALORIES
GI
POTASSIUM
FIBER
Salmon, cooked, no oil Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 59%
Fat
6.3g
· 41%
Fiber
0g
Salmon, cooked, no oil Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
13µg · 65% DV
B3
7.5mg · 47% DV
B6
0.8mg · 47% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
370mg · 11% DV
Salmon, cooked, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Salmon, cooked, no oil 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, no oil Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, cooked, no oil 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, no oil Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Salmon, cooked, no oil
Salmon, cooked, no oil — 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 for up to 3 days in the refrigerator. Discard it if it develops a sour smell, slimy surface, or obvious discoloration.
Can cooked salmon be frozen?
Yes, it freezes well when portioned and wrapped tightly to limit air exposure. Thaw it in the fridge for the best texture and food safety.
How can I stop cooked salmon from drying out?
The main fix is to avoid overcooking it; moderate heat and shorter cooking times help a lot. Letting it rest briefly after cooking also helps retain moisture.
Does boiling, baking, or grilling change its nutrition much?
Most of the protein stays intact, but prolonged high heat can reduce some heat-sensitive vitamins. Cooking without added oil keeps the dish closer to its original energy and fat profile.
Is cooked salmon a good post-workout food?
Yes, its protein content makes it a practical choice after training. Since it contains no carbs, many people pair it with a carbohydrate source after harder sessions.
Is salmon too heavy to eat at night?
Usually not; its protein and natural fat can make it satisfying without feeling overly heavy for most people. Very large portions late at night may still feel uncomfortable for some.
What foods pair well with cooked salmon?
Common pairings include lemon, dill, asparagus, broccoli, leafy greens, and yogurt-based sauces. If you want a more balanced meal, add potatoes, rice, or another carb source.
How does salmon compare with chicken as a meal choice?
Salmon has a richer flavor and naturally contains more fat, which can make it feel juicier and more filling. Chicken is milder, while salmon also comes with the consideration of fish allergy.
Can you eat salmon every day?
You can, but variety is still a good idea in a balanced diet. Rotating salmon with other fish, eggs, legumes, and other protein sources helps broaden nutrient intake.
Does pink salmon mean it is undercooked?
No, pink color alone does not mean salmon is undercooked because salmon is naturally pink to orange. Doneness is better judged by opaque flesh and the way it flakes apart.
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Nutrition data compiled from USDA FoodData Central and scientific sources.