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Tassie salmon Calories
Rich in omega-3, high-quality protein, source of B vitamins and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tassie salmon (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 15.6 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tassie salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
247
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
15.6g
· 20% 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 43% · Fat 57%
Tassie salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Tassie salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 247 kcal |
| 1 g | 1 g | 2 kcal |
| 1 slice (thin) | 40 g | 82 kcal |
| 1 slice (thick) | 70 g | 144 kcal |
| 1 piece (small) | 80 g | 165 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (large) | 180 g | 371 kcal |
| 1 serving (large) | 200 g | 412 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Tassie salmon
Is Tassie salmon the same as Atlantic salmon?
No. Tassie salmon usually refers to Australian salmon, a different kind of fish from Atlantic salmon. Despite the name, it is not a member of the salmon family, and its flavour and flesh are distinct.
What does Tassie salmon taste like?
Tassie salmon has a pronounced, savoury fish flavour and darker flesh than the familiar mild Atlantic salmon. Its stronger taste works well with bright flavours such as lemon, herbs, or a sharp dressing.
What is the best way to cook Tassie salmon?
Tassie salmon can be pan-fried, grilled, or baked; cook it just until the flesh turns opaque and separates easily. Its flavour is strong enough for simple seasoning, and overcooking can make it dry.
Why does Tassie salmon have a strong fishy taste?
Tassie salmon naturally has a more assertive flavour than mild farmed Atlantic salmon. A sour marinade with lemon or vinegar can balance that taste, but a sour or unpleasant odour before cooking may mean the fish is no longer fresh.
Can you smoke Tassie salmon?
Yes. Tassie salmon can be hot-smoked, and its robust flavour stands up well to smoke. Salt or brine it first, then cook it fully; smoking does not make spoiled or improperly stored fish safe to eat.
Is Tassie salmon bony?
Yes, Tassie salmon may contain fine bones as well as a central backbone. Ask for pin bones to be removed when buying fillets, and check the flesh carefully before serving it to children.
Can you eat Tassie salmon skin?
Yes, Tassie salmon skin is edible. For a crisp result, pat it dry and cook the fish skin-side down in a hot pan; remove the skin if you prefer a softer texture.
Can you freeze Tassie salmon?
Yes. Wrap Tassie salmon tightly before freezing to limit air exposure, and thaw it in the refrigerator before cooking. Avoid refreezing fish once it has thawed.
Is Tassie salmon healthy to eat?
Yes, Tassie salmon is a nutritious fish that provides omega-3 fats, protein, B vitamins, and selenium. It can be part of a varied eating pattern; people who need to limit fish for a medical reason should seek individual advice.
What should you serve with Tassie salmon?
Serve Tassie salmon with a fresh salad, roasted vegetables, or potatoes. A tangy lemon or herb dressing complements its stronger flavour without overwhelming the fish.
Tassie salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
15.6µg · 78% DV
B3
10.2mg · 64% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
72mg · 3% DV
Tassie salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tassie salmon
To burn the 247 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 Tassie salmon?
Tassie salmon is salmon associated with Tasmania, the island state off Australia’s southern coast. Its flesh is tender and rich, with a fuller flavour than many white fish.
It is commonly cooked on the grill, baked or pan-seared, and served with vegetables, potatoes or a simple salad; smoked salmon is also popular at breakfast and brunch. Tassie salmon provides omega-3 fats and high-quality protein, as well as B vitamins and selenium. For a lighter meal, bake or grill it and pair it with vegetables rather than a rich sauce.
How Nutritious Is Tassie 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 Tassie 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 Tassie salmon Contain Allergens?
Contains these allergens:
Which Diets Is Tassie 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
Tassie salmon Fat Profile
SATURATED
3.72g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.84g
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.