Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salmon (Raw) Calories
Rich in omega-3, high-quality protein, source of vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon (Raw) (120 g) has 170 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 24 g of protein, 7.2 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.
Salmon (Raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
170
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24g
· 48% DV
Fat
7.2g
· 9% 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 60% · Fat 40%
Salmon (Raw) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Salmon (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 170 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 30 g | 43 kcal |
| 1 slice (thick) | 50 g | 71 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 100 g | 100 g | 142 kcal |
| 1 serving (medium) | 100 g | 142 kcal |
| 1 piece (large) | 180 g | 256 kcal |
| 1 serving (large) | 200 g | 284 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Salmon (Raw)
Can you eat raw salmon?
Yes, raw salmon can be eaten, but use fish specifically handled and sold for raw consumption, and keep it cold. Fresh appearance alone cannot confirm safety. If you are unsure how it was handled, cook it thoroughly.
What does “sushi-grade” mean for raw salmon?
“Sushi-grade” is not a universally regulated safety grade, so the phrase alone is no guarantee. Ask the fishmonger whether the salmon is intended for raw eating and what parasite-control steps were used.
How long does raw salmon last in the fridge?
Raw salmon is best used the day you buy it and should generally be cooked within one to two days. Keep it covered on the coldest refrigerator shelf, away from ready-to-eat foods.
Should you rinse raw salmon before cooking it?
No, rinsing raw salmon can spread bacteria through splashes onto the sink, counter, and nearby food. If the surface is wet, pat it dry with a clean paper towel, then wash your hands and clean any surfaces it touched.
How should you thaw frozen salmon if you plan to eat it raw?
Thaw frozen salmon in a covered container in the refrigerator, not on the counter. Use salmon intended for raw consumption; safe thawing prevents it warming up, but it does not make unsuitable fish safe to eat raw.
How can you tell if raw salmon has gone bad?
Raw salmon may be spoiled if it smells sour, sharply fishy, or ammonia-like, or feels unusually slimy. Discard it if you notice these signs; cooking cannot reliably make spoiled fish safe.
Is raw salmon safe to eat during pregnancy?
No, pregnant people should avoid raw salmon because harmful bacteria and parasites can pose serious risks during pregnancy. Choose salmon cooked all the way through instead.
Does lemon juice cook raw salmon?
No, lemon juice does not cook raw salmon in the food-safety sense. It changes the fish’s texture and color, but cannot reliably kill harmful bacteria or parasites, so ceviche still counts as raw fish.
Is wild raw salmon safer than farmed raw salmon?
Neither wild nor farmed salmon is automatically safe to eat raw. Their parasite risks can differ, but safe sourcing, handling, and appropriate parasite controls matter more than choosing one type based on its origin.
Should raw salmon smell fishy?
No, fresh raw salmon should smell mild, not strongly fishy. A sharp, sour, or ammonia-like odor is a warning sign; don’t taste the fish to check whether it is still good.
Salmon (Raw) Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
10.2mg · 64% DV
Vitamin D
12µg · 60% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
240mg · 34% DV
Iodine
36µg · 24% DV
Potassium ⭐
588mg · 17% DV
Sodium
53mg · 2% DV
Salmon (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon (Raw)
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 Salmon (Raw)?
Raw salmon is the uncooked flesh of salmon, a fish found in the North Atlantic and Pacific and in rivers where some species spawn. Its coral-pink flesh is tender and rich, with fine lines of fat. In Japan, salmon may be served raw in sushi or sashimi; across many other cuisines, it is more often baked, grilled or pan-seared. You can serve cooked salmon with vegetables, grains or a sharp dressing, while raw preparations require fish handled specifically for that purpose. Salmon provides high-quality protein and omega-3 fats, with no carbohydrate. For a lighter meal, cook it gently with little added oil and pair it with greens or roasted vegetables.
How Nutritious Is Salmon (Raw)?
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 Salmon (Raw) 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 Salmon (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon (Raw) 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 (Raw) Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.52g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Salmon (Raw)
Foods Similar to Salmon (Raw)
Have another question about Salmon (Raw)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.