Know what’s on your plate
Salmon
Calories & nutrition facts
boiled, without salt
Nutrition facts
Per 100 g% DV- Calories 222 kcal —
- Protein 21 g 42%
- Carbohydrate 0 g 0%
- Fat 15 g 20%
- Saturated fat 2.9 g 15%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 48.9 mg 2%
- Cholesterol 75.8 mg 25%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4.8 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 9.1 µg 45%
- Vitamin E 2.5 mg 17%
- Vitamin K 4.5 µg 4%
- Thiamin (B1) 0.2 mg 16%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 8.2 mg 51%
- Vitamin B6 0.85 mg 50%
- Folate (B9) 12.7 µg 3%
- Vitamin B12 4.1 µg 170%
Minerals
- Calcium 18.2 mg 1%
- Iron 0.46 mg 3%
- Magnesium 28.4 mg 7%
- Phosphorus 273 mg 22%
- Potassium 443 mg 9%
- Zinc 0.49 mg 4%
- Copper 0.07 mg 8%
- Manganese 0.01 mg 0%
- Selenium 29.5 µg 54%
- Iodine 73.9 µg 49%
Similar foods
- Atlantic salmonraw231 kcal / 100 g
- Salmon filletsaltwater, without skin, cooked, drained, without oil, with salt185 kcal / 100 g
- Salmon tartarewith salt165 kcal / 100 g
- Cold smoked salmon173 kcal / 100 g
- Wild salmonraw166 kcal / 100 g
- Fishaverage, boiled111 kcal / 100 g
- Codboiled without salt87 kcal / 100 g
- Flounderboiled, without salt87 kcal / 100 g
- Saitheboiled, without salt91 kcal / 100 g
- Crabboiled, without oil, unsalted78 kcal / 100 g
Questions about Salmon
How long should you cook salmon in the oven?
Bake salmon fillets at 200 °C for about 12–15 minutes, depending on thickness. It is ready when the flesh flakes easily and the centre reaches 63 °C; a thick side will need longer.
How do you tell when salmon has gone off?
Fresh salmon should smell mild and marine, not sour or strongly fishy, and feel moist rather than sticky or slimy. Keep it chilled and cook it within a day or two of buying; discard it if its smell or texture has turned.
Can you freeze salmon, and how should you defrost it?
Freeze salmon in an airtight, well-wrapped pack, ideally in individual portions. Defrost it overnight in the fridge, not on the worktop, and cook it promptly once thawed.
What goes well with salmon?
Salmon works especially well with lemon, dill, capers and buttery new potatoes; try it with peas or asparagus for a simple meal. It is also a classic filling for fish pie, kedgeree and sushi.
Can you eat salmon raw?
Only eat it raw when it has been specifically prepared for raw dishes, such as sushi or sashimi; ordinary fresh salmon is not automatically suitable. Keep it cold and follow the supplier’s handling advice.
Is salmon high in omega-3?
Yes. Salmon is an oily fish and contains long-chain omega-3 fats, particularly EPA and DHA; the amount varies with the fish and how it is raised.
Which nutrients stand out in salmon?
Salmon is a source of iodine, selenium, vitamin D, niacin, vitamin B6 and vitamin B12. It provides 9.1 µg of vitamin D and 4.1 µg of vitamin B12 per 100 g.
Source: Fineli (Finland) 32203 · per 100 g · carbohydrate per EU label, fibre excluded
