Salmon nutrition: calories, carbs, GI, protein, fiber, fats
Fish, salmon, Atlantic, farmed, cooked, dry heat
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Salmon
| Calories ⓘ Calories for selected serving | 206 kcal |
|
Glycemic index ⓘ
Source: The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
|
0 (low) |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 0 g |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 3 oz (85 g) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 11.1 (acidic) |
| Oxalates | 0.2 mg ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ |
Vitamin D ⓘHigher in Vitamin D content than 99% of foods
Selenium ⓘHigher in Selenium content than 95% of foods
Vitamin B5 ⓘHigher in Vitamin B5 content than 95% of foods
Choline ⓘHigher in Choline content than 92% of foods
Vitamin B6 ⓘHigher in Vitamin B6 content than 92% of foods
Salmon calories (kcal)
| Calories for different serving sizes of salmon | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 206 | |
| Calories in 3 oz | 175 | 85 g |
| Calories in 0.5 fillet | 367 | 178 g |
| Calories for different varieties of salmon | Calories | Weight |
|---|---|---|
| Fish, salmon, Atlantic, farmed, cooked, dry heat (this food) | 206 | 100 g |
| Salmon | 182 | 100 g |
| Fish, salmon, Atlantic, farmed, raw | 208 | 100 g |
Extra Nutrition facts for Salmon
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 11 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 93 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 49 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 3.6 |
| Processing score ⓘ The processing score is a calculated value that looks at both how industrially made it is (NOVA) and how healthy/unprocessed the ingredients are (SIGA), then combines them into one score from 1 (least processed) to 4 (most processed). | 1.7 - Minimally processed ⓘ NOVA score = 2, SIGA score = A1 |
Salmon Glycemic index (GI)
Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
207µg of 900µg
23%
Vitamin E:
3.4mg of 15mg
23%
Vitamin D:
39µg of 20µg
197%
Vitamin C:
11mg of 90mg
12%
Vitamin B1:
1mg of 1mg
85%
Vitamin B2:
0.41mg of 1mg
31%
Vitamin B3:
24mg of 16mg
151%
Vitamin B5:
4.4mg of 5mg
89%
Vitamin B6:
1.9mg of 1mg
149%
Folate:
102µg of 400µg
26%
Vitamin B12:
8.4µg of 2µg
350%
Vitamin K:
0.3µg of 120µg
0.25%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 44%
22.1 g of 50 g
22.1 g (44% of DV )
Fats:
Daily Value: 19%
12.4 g of 65 g
12.4 g (19% of DV )
Carbs:
Daily Value: 0%
0 g of 300 g
0 g (0% of DV )
Water:
Daily Value: 3%
64.8 g of 2,000 g
64.8 g (3% of DV )
Other:
0.8 g
0.8 g
Protein quality breakdown
Tryptophan:
744mg of 280mg
266%
Threonine:
2907mg of 1,050mg
277%
Isoleucine:
3054mg of 1,400mg
218%
Leucine:
5388mg of 2,730mg
197%
Lysine:
6090mg of 2,100mg
290%
Methionine:
1962mg of 1,050mg
187%
Phenylalanine:
2589mg of 1,750mg
148%
Valine:
3417mg of 1,820mg
188%
Histidine:
1953mg of 700mg
279%
Fat type information
Saturated fat:
2.4 g
Monounsaturated fat:
4.2 g
Polyunsaturated fat:
4.6 g
All nutrients for Salmon per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 69µg | 8% | 14% | |
| Calories | 206kcal | 10% | 47% |
4.4 times more than Orange
|
| Protein per 100 calories | 11g | N/A | 24% | |
| Protein | 22g | 53% | 19% |
7.8 times more than Broccoli
|
| Calories per 10 g protein | 93kcal | N/A | 73% | |
| Weight per 100 calories | 49g | N/A | 54% | |
| Fats | 12g | 19% | 28% |
2.7 times less than Cheese
|
| Unsaturated / Saturated Fat ratio | 3.6 | N/A | 20% | |
| Vitamin C | 3.7mg | 4% | 23% |
14.3 times less than Lemon
|
| Carbs | 0g | 0% | 100% |
N/A
|
| Net carbs | 0g | N/A | 100% |
N/A
|
| Cholesterol | 63mg | 21% | 27% |
5.9 times less than Egg
|
| Vitamin D* | 526 IU | 66% | 1% |
6 times more than Egg
|
| Vitamin D | 13µg | 66% | 1% |
6 times more than Egg
|
| Magnesium | 30mg | 7% | 25% |
4.7 times less than Almonds
|
| Calcium | 15mg | 2% | 60% |
8.3 times less than Milk
|
| Potassium | 384mg | 11% | 15% |
2.6 times more than Cucumber
|
| Iron | 0.34mg | 4% | 82% |
7.6 times less than Beef broiled
|
| Sugar | 0g | N/A | 100% |
N/A
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.05mg | 5% | 67% |
2.9 times less than Shiitake
|
| Zinc | 0.43mg | 4% | 65% |
14.7 times less than Beef broiled
|
| Phosphorus | 252mg | 36% | 16% |
1.4 times more than Chicken meat
|
| Sodium | 61mg | 3% | 64% |
8 times less than White bread
|
| Vitamin E | 1.1mg | 8% | 12% |
1.3 times less than Kiwi
|
| Manganese | 0.02mg | 1% | 57% | |
| Selenium | 41µg | 75% | 5% | |
| Vitamin B1 | 0.34mg | 28% | 18% |
1.3 times more than Pea raw
|
| Vitamin B2 | 0.14mg | 10% | 54% |
Equal to Avocado
|
| Vitamin B3 | 8mg | 50% | 9% |
1.2 times less than Turkey meat
|
| Vitamin B5 | 1.5mg | 30% | 5% |
1.3 times more than Sunflower seeds
|
| Vitamin B6 | 0.65mg | 50% | 8% |
5.4 times more than Oats
|
| Vitamin B12 | 2.8µg | 117% | 11% |
4 times more than Pork
|
| Vitamin K | 0.1µg | 0% | 48% |
1016 times less than Broccoli
|
| Folate | 34µg | 9% | 26% |
1.8 times less than Brussels sprouts
|
| Choline | 91mg | 16% | 8% | |
| Saturated fat | 2.4g | 12% | 40% |
2.5 times less than Beef broiled
|
| Monounsaturated fat | 4.2g | N/A | 29% |
2.3 times less than Avocado
|
| Polyunsaturated fat | 4.6g | N/A | 11% |
10.4 times less than Walnut
|
| Tryptophan | 0.25mg | 0% | 16% |
1.2 times less than Chicken meat
|
| Threonine | 0.97mg | 0% | 17% |
1.3 times more than Beef broiled
|
| Isoleucine | 1mg | 0% | 17% |
1.1 times more than Salmon raw
|
| Leucine | 1.8mg | 0% | 17% |
1.4 times less than Tuna Bluefin
|
| Lysine | 2mg | 0% | 15% |
4.5 times more than Tofu
|
| Methionine | 0.65mg | 0% | 14% |
6.8 times more than Quinoa
|
| Phenylalanine | 0.86mg | 0% | 19% |
1.3 times more than Egg
|
| Valine | 1.1mg | 0% | 16% |
1.8 times less than Soybean raw
|
| Histidine | 0.65mg | 0% | 21% |
1.2 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0.69g | N/A | 1% |
Equal to Salmon
|
| Omega-3 - DHA | 1.5g | N/A | 1% |
Equal to Salmon
|
| Omega-3 - DPA | 0.17g | N/A | 1% |
Equal to Salmon
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 206
% Daily Value*
19%
Total Fat
12g
11%
Saturated Fat 2.4g
0
Trans Fat
0g
21%
Cholesterol 63mg
2.7%
Sodium 61mg
0
Total Carbohydrate
0g
0
Dietary Fiber
0g
Total Sugars 0g
Includes ? g Added Sugars
Protein
22g
Vitamin D
526mcg
66%
Calcium
15mg
1.5%
Iron
0.34mg
4.3%
Potassium
384mg
11%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Salmon nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.