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White Salmon Calories
Rich in omega-3, high-quality protein, low mercury
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of White Salmon (120 g) has 175 calories. That works out to 146 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 7.4 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.
White Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
175
KCAL / 120G
Carbs
0g
· 0% DV
Protein
25.8g
· 52% DV
Fat
7.4g
· 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 61% · Fat 39%
White Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
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 White Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 175 kcal |
| 1 slice (thin) | 60 g | 88 kcal |
| 1 piece (small) | 80 g | 117 kcal |
| 1 slice (thick) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (medium) | 100 g | 146 kcal |
| 1 serving (large) | 150 g | 219 kcal |
| 1 piece (large) | 180 g | 263 kcal |
| 1 piece (jumbo) | 240 g | 350 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About White Salmon
Is white salmon the same as ivory king salmon?
Usually, yes: “white salmon” commonly refers to ivory king salmon, a naturally pale-fleshed form of Chinook salmon. The name can be used differently by sellers, so ask which species you are buying if the distinction matters.
Why is white salmon white instead of pink?
White salmon has pale flesh because it does not accumulate as much of the red-orange pigment astaxanthin from its diet as pink-fleshed salmon does. Its color is natural and does not mean the fish is spoiled.
Does white salmon taste different from regular salmon?
White salmon is often described as mild, rich, and buttery, while many pink-fleshed salmon have a more pronounced flavor. Taste and texture vary by fish, but white salmon works well with simple seasoning that does not overpower it.
Can I use white salmon in recipes that call for salmon?
Yes, white salmon can replace other salmon in most recipes, including baked fillets, pasta, and fish cakes. Its rich flesh suits the same seasonings, but watch the cooking time closely so the fillet does not dry out.
What is the best way to cook white salmon without drying it out?
Cook white salmon gently and stop as soon as the thickest part turns opaque and flakes easily. A moderate oven or covered pan helps retain moisture; avoid leaving it over high heat after it is done.
Can you grill white salmon?
Yes, white salmon grills well because its rich flesh holds together when cooked carefully. Oil the grates, use a clean fish basket or skin-side-down method, and turn the fillet only once it releases easily.
Does white salmon have less omega-3 than red salmon?
The pale color does not by itself mean white salmon has less omega-3. Fat content varies with the individual fish, season, and origin, so flesh color is not a dependable way to compare omega-3 levels.
Can white salmon be eaten raw?
Yes, but only if it has been handled and frozen appropriately for raw consumption, since freshness alone does not eliminate parasite risks. When buying it for sushi or sashimi, ask the seller specifically whether it is suitable for raw eating.
How long does cooked white salmon keep in the refrigerator?
Cooked white salmon keeps for about three to four days in a refrigerator set at 4°C or colder. Refrigerate it promptly in a covered container, and discard it if it has been left at room temperature for more than two hours.
Is white salmon safe to eat during pregnancy?
Yes, white salmon is a low-mercury choice and can be eaten during pregnancy when thoroughly cooked. Avoid raw or undercooked portions, and follow your local pregnancy guidance on how often to eat fish.
White Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
504mg · 15% DV
Sodium
60mg · 3% DV
White Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Salmon
To burn the 175 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 White Salmon?
White Salmon is a pale-fleshed salmonid, distinct from the familiar pink-fleshed salmon sold in many shops. Its flavour is mild and delicate, and the cooked flesh separates into tender flakes. It can be baked, grilled or pan-cooked, then served with lemon and herbs; pair it with potatoes, grains or a crisp salad for an easy meal. It is a protein-rich choice with no carbohydrates, and its natural flavour needs little embellishment. For a lighter plate, cook it with a modest amount of oil and keep rich sauces on the side.
How Nutritious Is White 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 White 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 White Salmon Contain Allergens?
Contains these allergens:
Which Diets Is White 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
White Salmon Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.