Know what’s on your plate
Wild salmon
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 166 kcal —
- Protein 21 g 42%
- Carbohydrate 0 g 0%
- Fat 9.2 g 12%
- Saturated fat 1.9 g 10%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 46 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 0 mg 0%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.21 mg 18%
- Riboflavin (B2) 0.24 mg 18%
- Niacin (B3) 8.8 mg 55%
- Pantothenic acid (B5) 1.5 mg 30%
- Vitamin B6 0.49 mg 29%
- Folate (B9) 13.1 µg 3%
- Vitamin B12 4.8 µg 202%
Minerals
- Calcium 13.5 mg 1%
- Iron 0.66 mg 4%
- Magnesium 29.2 mg 7%
- Phosphorus 225 mg 18%
- Potassium 436 mg 9%
- Zinc 0.58 mg 5%
- Copper 0.16 mg 18%
- Manganese 0.02 mg 1%
- Selenium 27 µg 49%
- Iodine 12.2 µg 8%
Similar foods
- Ocean salmonraw182 kcal / 100 g
- Wild Atlantic salmonatlantic, wild, raw142 kcal / 100 g
- Atlantic salmonraw231 kcal / 100 g
- Wild coho salmonwild, raw146 kcal / 100 g
- Salmoncanned, drained144 kcal / 100 g
- Coho salmonraw147 kcal / 100 g
- Salmon troutraw143 kcal / 100 g
- Pink salmonraw127 kcal / 100 g
- Sea troutraw114 kcal / 100 g
- King salmonraw, alaska native187 kcal / 100 g
Questions about Wild salmon
How long should you bake wild salmon?
Bake fillets at 200°C for about 10–15 minutes, depending on thickness; they are done when opaque and flake easily. For a precise safety check, the centre should reach 63°C.
Can you cook wild salmon from frozen?
Yes. Put the frozen fillets in a covered baking dish and bake at 200°C for about 20–25 minutes, uncovering them for the last few minutes. Check that the centre is fully cooked before serving.
How can you tell if wild salmon is fresh when buying it?
Look for moist, firm flesh that springs back when pressed, with a clean sea smell rather than a strong fishy or sour odour. If buying a whole fish, its eyes should look clear, not cloudy.
How should you store fresh wild salmon?
Keep it covered in the coldest part of the fridge and cook it within one or two days of buying. For longer storage, wrap it airtight and freeze it; thaw it in the fridge, not on the worktop.
What goes well with wild salmon?
Pair its rich flavour with lemon, dill, capers or mustard, plus new potatoes, rice or greens. It also works well in fish cakes, salmon chowder and pasta with a light crème fraîche sauce.
Is wild salmon leaner than farmed Atlantic salmon?
In these food entries, wild salmon has 9.2 g of fat per 100 g, compared with 16.7 g in Atlantic salmon. The name alone does not guarantee a particular fat content, so species and preparation matter.
Can you eat wild salmon raw?
Only use salmon sold as suitable for raw eating, and keep it chilled throughout preparation. Freezing can control parasites when done correctly, but ordinary home freezing may not be cold enough; cooking is the safer choice.
What nutrients stand out in wild salmon?
Wild salmon is high in vitamin B12 and selenium: it provides 4.8 µg of vitamin B12 and 27 µg of selenium per 100 g. A typical fillet weighing 125 g supplies 26 g of protein.
Source: ANSES–Ciqual (France) 26161 · per 100 g · carbohydrate per EU label, fibre excluded
