Know what’s on your plate
Salmon
Calories & nutrition facts
canned, drained
Nutrition facts
Per 100 g% DV- Calories 144 kcal —
- Protein 21 g 42%
- Carbohydrate 4.9 g 2%
- Fat 4.5 g 6%
- Saturated fat 0.8 g 4%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 406 mg 18%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin D 18.1 µg 91%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 6.5 mg 40%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.34 mg 20%
- Folate (B9) 12 µg 3%
- Vitamin B12 3.6 µg 148%
Minerals
- Calcium 181 mg 14%
- Iron 0.53 mg 3%
- Magnesium 33.5 mg 8%
- Phosphorus 305 mg 24%
- Potassium 280 mg 6%
- Zinc 0.75 mg 7%
- Copper 0.04 mg 5%
- Manganese 0.05 mg 2%
- Selenium 30.7 µg 56%
- Iodine 49.3 µg 33%
Similar foods
- Smoked salmon184 kcal / 100 g
- Coho salmonraw147 kcal / 100 g
- Salmon filletsaltwater, without skin, cooked, drained, without oil, with salt185 kcal / 100 g
- Wild salmonraw166 kcal / 100 g
- Salmon in oilcanned, drained203 kcal / 100 g
- Tunacanned, not further defined178 kcal / 100 g
- European pilchard or sardinein tomato sauce, canned, drained194 kcal / 100 g
- Musselcanned in brine, drained98 kcal / 100 g
- Sardinescanned in water, drained156 kcal / 100 g
- Yellowfin tunacanned in brine, drained127 kcal / 100 g
Questions about Salmon
How much salmon is a serving?
A portion for one adult is usually a fillet about the size of your palm, around 120–150 g. Salmon provides 21 g of protein per 100 g.
How long should you bake salmon in the oven?
Bake a typical fillet at 200 °C for about 12–15 minutes; thicker pieces need longer. It is cooked when the centre reaches 63 °C and flakes easily.
How do you stop salmon sticking to the pan?
Pat the fillet dry, heat a lightly oiled pan over a medium-high heat, then place the salmon skin-side down. Leave it undisturbed for 4–5 minutes before turning; the skin will release more readily when crisp.
Can you cook salmon from frozen?
Yes. Bake frozen fillets at 200 °C for about 20–25 minutes, checking that the centre is fully cooked; the exact time depends on thickness. Avoid thawing salmon on the worktop.
How long does cooked salmon keep in the fridge?
Cool it promptly, cover it and refrigerate within two hours; eat it within three days. Keep raw salmon chilled and use it by the date on its packaging.
What goes well with salmon?
Salmon pairs well with lemon, dill, mustard and buttery or herby sauces. Serve it with boiled new potatoes and greens, or flake it into fishcakes, pasta or a rice bowl.
Can you eat salmon raw?
Raw salmon is used in sushi, sashimi and ceviche, but freezing does not remove every food-safety risk. Buy fish specifically intended for raw eating, keep it cold and prepare it with clean utensils; cooking is the safer choice for people at higher risk from food-borne illness.
Is salmon a good source of vitamin D?
Yes. Salmon is high in vitamin D, providing 18.1 µg per 100 g. It also provides 3.6 µg of vitamin B12 per 100 g.
Source: ANSES–Ciqual (France) 26119 · per 100 g · carbohydrate per EU label, fibre excluded
