Salmon
Salmon, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 210 kcal |
| Protein | 24.6 g |
| Fat | 12.5 g |
| Carbs | 0.0 g |
Cooked salmon is a fatty fish widely eaten as a main course, whether baked, grilled, pan-seared or poached, and is a staple of Mediterranean and Pacific-rim cuisines. Per 100 g, it provides 210 kcal, 24.6 g of protein and 12.5 g of fat, with zero carbohydrates, fibre or sugars — making it a purely protein-and-fat food. Notable minerals include potassium at 412 mg and phosphorus at 262 mg per 100 g. On the vitamin side, cooked salmon delivers 8.2 mcg of vitamin D and 18 mcg of vitamin A per 100 g. No glycemic index applies given the absence of carbohydrates. It fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in cooked salmon?
Cooked salmon contains 210 kcal per 100 g. A typical fillet portion of around 150 g would come to approximately 315 kcal.
How much vitamin D is in cooked salmon?
Cooked salmon provides 8.2 mcg of vitamin D per 100 g, making it one of the more concentrated food sources of this nutrient. A 150 g serving would deliver around 12.3 mcg.
Is cooked salmon keto-friendly?
Yes, cooked salmon is well suited to a keto diet. It contains zero carbohydrates per 100 g and provides 12.5 g of fat alongside 24.6 g of protein, fitting the high-fat, very-low-carb profile that keto requires.
Diets
Get Vnutri
Log meals, track daily totals, save favorites. Free on iOS and Android.
Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 24.6 g |
| Fat | 12.5 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 2.5 g |
| Monounsaturated | 4.6 g |
| Polyunsaturated | 4.2 g |
| Trans | 0 g |
| Omega-3 | 2.1 g |
| Omega-6 | 0.44 g |
| Cholesterol | 63.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 11.5 mg |
| Iron | 0.43 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 262 mg |
| Potassium | 412 mg |
| Sodium | 53.3 mg |
| Zinc | 0.50 mg |
| Copper | 0.050 mg |
| Manganese | 0.023 mg |
| Selenium | 21.0 mcg |
| Iodine | 14.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 18.0 mcg |
| Retinol | 18.0 mcg |
| Vitamin C | 2.8 mg |
| Vitamin D | 8.2 mcg |
| Vitamin E | 2.0 mg |
| Thiamin (B1) | 0.22 mg |
| Riboflavin (B2) | 0.10 mg |
| Niacin (B3) | 8.2 mg |
| Pantothenic acid (B5) | 1.4 mg |
| Vitamin B6 | 0.34 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 3.0 mcg |
