Salmon

A nutrient-dense and protein-rich fish, salmon is packed with essential omega-3s, vitamins, and minerals, making it a powerhouse for overall health.

315

1 medium fillet

(150 grams)

CAL

A

Nutri-Score

High in protein, rich in omega-3 fatty acids, and an excellent source of vitamin D and selenium.

Value per 100 grams & per cup (150g):

210 kcal / 315 kcal

Protein

22 grams / 33 grams

Fats

13 grams / 20 grams

Carbohydrates

None

Fiber

None

Vitamins & Nutrients

Omega-3 Fatty Acids (EPA/DHA): Supports heart health, reduces inflammation, and enhances brain function.
Vitamin D: Promotes bone health and immune function.
Vitamin B12: Important for nerve function and red blood cell production.
Potassium: Aids in fluid balance and muscle function.

Satiety and Feelings

Salmon is high in protein and healthy fats, making it highly satiating. It helps stabilize blood sugar levels and keeps you full for hours.

What does 100 g look like?

Roughly a palm-sized portion or a small fillet.

What does 2000/2500 calories look like?

About 5 medium whole salmons (5.5 kg / 12.1 lbs). *

Other species of Salmon (200 grams | 7 ounces)

Species	Calories (per 200g)	Notes
Atlantic Salmon	~416 kcal	The most commonly farmed salmon; mild, delicate flavor; high in omega-3 fatty acids.
Chinook Salmon (King Salmon)	~412 kcal	Known for its rich, buttery flavor; largest salmon species; prized for its high fat content.
Coho Salmon	~280 kcal	Smaller and leaner than Chinook; sweet, mild flavor; often used in canned salmon products.
Sockeye Salmon (Red Salmon)	~412 kcal	Known for its vibrant red color; firm texture and rich, distinctive flavor; often smoked or grilled.
Pink Salmon	~280 kcal	The most abundant species; light, mild flavor; commonly used in canned and processed salmon products.
Chum Salmon (Keta Salmon)	~240 kcal	Known for its firm texture and mild taste; often used for smoking or made into roe (ikura).

Daily Value per 100 grams %

Vitamin B12 ⭐⭐

100%

Omega-3 fatty acids ⭐

100%

Vitamin D

90%

Vitamin B3 (Niacin)

40%

Vitamin B6

50%

Vitamin E

20%

Fiber

0%

Protein

40%

Sodium (Salt)

5%

Carbohydrates

0%

Total Fat

20%

Saturated Fat

Saturated Fat 20%

Cholesterol

20%

Sugar

0%

Calories

10%

Did you know?

Salmon can navigate thousands of kilometers back to their birthplace using the Earth’s magnetic field and their incredible sense of smell.
They can survive in both saltwater and freshwater by adjusting their body’s salt balance, but the extreme energy demands of spawning in freshwater often lead to their death.
They can leap up waterfalls as high as 3.7 meters (12 feet) to reach their spawning grounds.
Salmon change color when they migrate upstream to spawn, shifting from silver-blue to deep red or even green, depending on the species.
Its pink color flesh comes from astaxanthin, an antioxidant found in krill and algae that salmon eat.

Drawback

High cholesterol: Though it’s heart-healthy, salmon contains moderate cholesterol levels.
Environmental concerns: Farmed salmon may have contaminants and a higher omega-6 content.
Mercury risk: Although low compared to other fish, excessive consumption should be avoided during pregnancy.
Always check for the MSC label.