Know what’s on your plate
Salmon
Calories & nutrition facts
cooked, average
Nutrition facts
Per 100 g% DV- Calories 205 kcal —
- Protein 23 g 46%
- Carbohydrate 0.6 g 0%
- Fat 12 g 16%
- Saturated fat 2.5 g 12%
- Fibre 0 g 0%
- Sodium 50.4 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 2.5 mg 3%
- Thiamin (B1) 0.26 mg 22%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 7.5 mg 47%
- Pantothenic acid (B5) 1.4 mg 28%
- Vitamin B6 0.5 mg 29%
- Folate (B9) 19.7 µg 5%
- Vitamin B12 2.8 µg 117%
Minerals
- Calcium 10.2 mg 1%
- Iron 0.36 mg 2%
- Magnesium 28.4 mg 7%
- Phosphorus 239 mg 19%
- Potassium 383 mg 8%
- Zinc 0.41 mg 4%
- Copper 0.04 mg 5%
- Manganese 0.03 mg 1%
Similar foods
- Atlantic salmonraw231 kcal / 100 g
- 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
- Meatcooked, average174 kcal / 100 g
- Codcooked, average100 kcal / 100 g
- Red meatcooked, average170 kcal / 100 g
- Fishcooked, average142 kcal / 100 g
- Eelcooked (average)213 kcal / 100 g
Questions about Salmon
How do you pan-fry salmon with crisp skin?
Pat the skin completely dry and season it, then put the fillet skin-side down in a hot lightly oiled pan. Press gently for the first few seconds and cook for about 5–7 minutes, until the skin is crisp and the flesh is nearly opaque; turn it briefly to finish.
Can you cook salmon from frozen?
Yes. Put frozen portions in a covered baking dish and cook at 200 °C for about 25–30 minutes, removing the cover near the end if you want the surface to brown. Check that the thickest part is piping hot and flakes easily.
How long does fresh salmon keep in the fridge?
Keep it covered on the coldest shelf and cook it within one or two days of buying it. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
Can you eat salmon raw?
Only use salmon sold as suitable for raw eating, and keep it chilled until serving; freezing can reduce parasite risk but does not remove every food-safety risk. If in doubt, cook it until the centre reaches 63 °C.
What goes well with salmon?
Its rich flavour works well with lemon, dill, mustard and capers, alongside potatoes, rice or green vegetables. It is also a classic choice for fishcakes, salmon en croûte and Japanese-style sushi or sashimi.
Which has more fat, salmon or cod?
Salmon has much more fat: 12 g per 100 g, compared with 0.76 g in cod. Cod is lean and mild, while salmon is richer and more buttery.
Is wild salmon leaner than salmon?
In the listed figures, wild salmon has 10.1 g of fat per 100 g, compared with 12 g in salmon. Wild and farmed salmon can also differ in colour and flavour, so choose by the texture and taste you prefer.
Source: ANSES–Ciqual (France) 25996 · per 100 g · carbohydrate per EU label, fibre excluded
