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Wild Salmon (Raw) Calories
Rich in omega-3, high protein, low saturated fat
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wild Salmon (Raw) (120 g) has 170 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 7.6 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.
Wild Salmon (Raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
170
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
7.6g
· 10% 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 59% · Fat 41%
Wild Salmon (Raw) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 55 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Wild Salmon (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 170 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 60 g | 85 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 100 g | 100 g | 142 kcal |
| 1 slice (thick) | 100 g | 142 kcal |
| 1 serving (medium) | 150 g | 213 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 Wild Salmon (Raw)
Can you eat raw wild salmon?
Yes, but only when it has been sourced and handled specifically for raw eating, including appropriate parasite control. Raw fish can also carry harmful bacteria, so cook wild salmon if you cannot verify how it was handled.
Does raw wild salmon have parasites?
Yes, wild salmon can carry parasites. Proper commercial freezing can control the parasite risk, but it does not remove every bacterial hazard, so safe sourcing and cold handling still matter.
Is wild salmon safe to eat as sushi?
It can be, if it was handled and processed for raw consumption. The phrase “sushi-grade” is not, by itself, a guarantee of safety; ask the seller how the fish was treated and kept cold.
Does freezing wild salmon kill parasites?
Yes, freezing under validated time-and-temperature conditions can kill parasites in wild salmon. A typical home freezer may not reliably achieve those conditions, and freezing does not make spoiled fish safe or eliminate all bacteria.
How long does raw wild salmon last in the fridge?
Keep raw wild salmon refrigerated and use it within one to two days. Store it covered in the coldest part of the fridge, and freeze it promptly if you will not prepare it in that window.
Should you wash raw wild salmon before cooking or serving it?
No, do not wash raw wild salmon. Rinsing can splash germs onto nearby surfaces and utensils; pat it dry with a clean paper towel if needed, then wash your hands and any equipment it touched.
Can you eat raw wild salmon while pregnant?
No, raw wild salmon is not recommended during pregnancy because it can carry parasites or bacteria that cause foodborne illness. Choose fully cooked salmon; ask your healthcare professional about advice specific to your pregnancy.
How should you thaw wild salmon for sashimi?
Thaw wild salmon in a covered container in the refrigerator, not on the counter. For sashimi, use fish intended for raw consumption and keep it cold throughout preparation; thawing correctly alone does not control parasites.
Does salt-curing wild salmon make it safe to eat raw?
No, salt-curing wild salmon does not reliably destroy parasites or harmful bacteria. For gravlax or another uncooked preparation, start with fish that has been appropriately handled for raw consumption.
How can you tell if raw wild salmon has gone bad?
Spoiled raw wild salmon may smell sour or strongly fishy, feel unusually slimy, or look discolored. These signs are not a complete safety test, so discard fish stored improperly or past its safe storage window even if it looks normal.
Wild Salmon (Raw) Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
16.8µg · 84% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
252mg · 36% DV
Iodine
42µg · 28% DV
Potassium ⭐
444mg · 13% DV
Sodium
55mg · 2% DV
Wild Salmon (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wild 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 Wild Salmon (Raw)?
Raw wild salmon is uncooked salmon from wild fish, often harvested in cold waters. It has a gently rich flavour and tender texture, and is served raw in dishes such as sashimi, sushi and, in some places, cured or citrus-marinated preparations. In many English-speaking kitchens, salmon is more often baked, grilled or pan-seared than eaten raw.
It provides plenty of protein and omega-3 fats, with no carbohydrates. For a raw preparation, buy fish specifically intended for eating uncooked, keep it properly chilled, and serve it simply with cucumber, herbs or a light citrus dressing. If raw fish is not to your taste, the same fillet is easy to cook and pair with vegetables.
How Nutritious Is Wild 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 Wild 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 Wild Salmon (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Wild 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
Wild Salmon (Raw) Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
2.64g
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.