Know what’s on your plate
Wild Atlantic salmon
Calories & nutrition facts
atlantic, wild, raw
Nutrition facts
Per 100 g% DV- Calories 142 kcal —
- Protein 20 g 40%
- Carbohydrate 0 g 0%
- Fat 6.3 g 8%
- Saturated fat 1 g 5%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 44 mg 2%
- Cholesterol 55 mg 18%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 12 µg 1%
- Vitamin C 0 mg 0%
- Vitamin D 6.4 µg 32%
- Thiamin (B1) 0.23 mg 19%
- Riboflavin (B2) 0.38 mg 29%
- Niacin (B3) 7.9 mg 49%
- Pantothenic acid (B5) 1.7 mg 33%
- Vitamin B6 0.82 mg 48%
- Folate (B9) 25 µg 6%
- Vitamin B12 3.2 µg 133%
Minerals
- Calcium 12 mg 1%
- Iron 0.8 mg 4%
- Magnesium 29 mg 7%
- Phosphorus 200 mg 16%
- Potassium 490 mg 10%
- Zinc 0.64 mg 6%
- Copper 0.25 mg 28%
- Manganese 0.02 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 142 | 20 g | 0 g | 6.3 g |
| 1 × oz | 85 g | 121 | 17 g | 0 g | 5.4 g |
| 1 × fillet | 198 g | 281 | 39 g | 0 g | 13 g |
| 2 × oz | 170 g | 241 | 34 g | 0 g | 11 g |
| ½ × oz | 42.5 g | 60 | 8.4 g | 0 g | 2.7 g |
| 3 × oz | 255 g | 362 | 51 g | 0 g | 16 g |
| 4 × oz | 340 g | 483 | 68 g | 0 g | 22 g |
Similar foods
- Atlantic salmonraw231 kcal / 100 g
- Farmed Atlantic salmonatlantic, farmed, raw208 kcal / 100 g
- Wild salmonraw166 kcal / 100 g
- Wild coho salmonwild, raw146 kcal / 100 g
- Ocean salmonraw182 kcal / 100 g
- Salmonraw185 kcal / 100 g
- Atlantic codraw82 kcal / 100 g
- Pink salmonraw127 kcal / 100 g
- Chinook salmonraw179 kcal / 100 g
- Gravad salmonAtlantic, wild179 kcal / 100 g
Questions about Wild Atlantic salmon
How long should you cook wild Atlantic salmon?
For a skin-on fillet, pan-fry skin-side down over medium heat for about 5–7 minutes, then turn and cook for 1–3 minutes more, depending on thickness. It is safely cooked when the centre reaches 63 °C; the flesh should flake easily.
How do you stop wild Atlantic salmon sticking to the pan?
Pat the skin very dry and season it just before cooking. Put the fillet skin-side down into a hot, lightly oiled pan and leave it undisturbed until the skin releases easily.
How should you store fresh wild Atlantic salmon?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. Freeze it airtight if you need to keep it longer, then thaw it overnight in the fridge rather than on the worktop.
What goes well with wild Atlantic salmon?
Its rich, savoury flavour pairs well with lemon, dill, mustard and capers. Serve it with new potatoes and greens, or flake it into a salad with cucumber and a sharp dressing.
Which dishes can you make with wild Atlantic salmon?
Roast or pan-fry a fillet for a simple main, or use cooked salmon in fish cakes, kedgeree or a creamy pasta. For fish cakes, flake it with mashed potato, shape into patties and fry until golden.
Is wild Atlantic salmon leaner than farmed Atlantic salmon?
Yes: wild Atlantic salmon has 6.3 g fat per 100 g, compared with 13.4 g in farmed Atlantic salmon. Their protein is similar: 20 g in wild Atlantic salmon and 20.4 g in farmed.
Is wild Atlantic salmon a good source of vitamin D?
Yes. A typical 85 g portion provides 5.4 µg of vitamin D; it is also high in vitamin B12, with 3.2 µg per 100 g.
Can you eat wild Atlantic salmon raw?
Only use salmon sold as suitable for raw dishes, such as sushi or sashimi; ordinary fresh fish is not automatically safe to eat uncooked. Keep it chilled and prepare it with clean hands and utensils.
Source: Canadian Nutrient File 3049 · per 100 g · carbohydrate per EU label, fibre excluded
