Know what’s on your plate
Salmon
Calories & nutrition facts
steamed
Nutrition facts
Per 100 g% DV- Calories 199 kcal —
- Protein 23 g 46%
- Carbohydrate 0.9 g 0%
- Fat 12 g 15%
- Saturated fat 2.4 g 12%
- Fibre 0 g 0%
- Sodium 51.5 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 5 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 8.7 µg 43%
- Thiamin (B1) 0.22 mg 18%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 7 mg 44%
- Pantothenic acid (B5) 1.1 mg 22%
- Vitamin B6 0.49 mg 29%
- Folate (B9) 11.7 µg 3%
- Vitamin B12 3.1 µg 127%
Minerals
- Calcium 9.2 mg 1%
- Iron 0.4 mg 2%
- Magnesium 21.4 mg 5%
- Phosphorus 270 mg 22%
- Potassium 390 mg 8%
- Zinc 0.39 mg 4%
- Copper 0.03 mg 3%
- Manganese 0.01 mg 0%
- Selenium 19 µg 35%
- Iodine 17 µg 11%
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
- Cold smoked salmon173 kcal / 100 g
- Wild salmonraw166 kcal / 100 g
- Troutsteamed99 kcal / 100 g
- Farmed rainbow troutsteamed117 kcal / 100 g
- Haddocksteamed89 kcal / 100 g
- Salmon troutsautéed/pan-fried without added fat146 kcal / 100 g
Questions about Salmon
How long should you bake a salmon fillet?
Bake it at 200°C for about 12–15 minutes, depending on its thickness. It is ready when the centre reaches 63°C and the flesh flakes easily.
How do you get crispy skin when frying salmon?
Pat the skin dry, season it, then place the fillet skin-side down in a lightly oiled hot pan. Press gently for the first few seconds and cook mostly on that side until the skin is crisp; turn briefly to finish.
How long does fresh salmon keep in the fridge?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. Freeze it if you will not use it in that time, and thaw it in the fridge rather than on the worktop.
What goes well with salmon, and which dishes use it?
Lemon, dill, mustard and black pepper suit salmon, as do potatoes, peas and leafy greens. It is popular in fish pie, fishcakes, kedgeree and salmon pasta.
Can you use trout instead of salmon?
Yes: trout works well in baked fillets, fishcakes and pasta, though its flavour is usually milder. Per 100 g, trout has 99 kcal and 19 g protein, compared with 199 kcal and 23 g protein in salmon.
How can you tell when salmon is cooked safely?
Check the thickest part with a food thermometer: it should reach 63°C. The flesh should look opaque and separate into flakes; take care to remove any pin bones before serving it to a young child.
What is a typical serving of salmon?
A cooked portion of about 125 g is a practical serving for one adult. That portion provides 29 g of protein and 249 kcal.
Which nutrients stand out in salmon?
Salmon is high in vitamin D and vitamin B12, and is a source of selenium, phosphorus, vitamin B1, niacin and vitamin B5. Its fat includes omega-3 fats, notably EPA and DHA.
Source: ANSES–Ciqual (France) 26038 · per 100 g · carbohydrate per EU label, fibre excluded
