Today we explore salmon calories, its benefits, when it may be unsuitable and ways to include it in everyday meals.

Let us begin!

How Many Calories Are in 100 Grams of Salmon?

Although some people eat fish skin, nutrition information here refers to the commonly eaten portion. These salmon calories are per 100 grams without skin.

Salmon Calories

100 grams of salmon contain 182 calories.

Salmon Macronutrients

100 grams of salmon contain:

12 grams of fat
18.4 grams of protein
0 grams of carbohydrates

Salmon Micronutrients

What about salmon’s micronutrients?

Vitamins:

Vitamin B1 (thiamine): 0.2 mg
Vitamin B2 (riboflavin): 0.15 mg
Vitamin B3 (niacin): 10.4 mg
Vitamin B5 (pantothenic acid): 1.342 mg
Vitamin B6 (pyridoxine): 0.75 mg
Vitamin B9 (folic acid): 26 micrograms
Vitamin B12 (cyanocobalamin): 5 micrograms
Vitamin C: 0 mg
Vitamin A: 13 micrograms
Vitamin D: 8 micrograms
Vitamin E: 2 mg

Minerals:

Calcium: 27 mg
Iron: 0.7 mg
Magnesium: 26 mg
Zinc: 0.8 mg
Sodium: 98 mg
Potassium: 310 mg
Phosphorus: 250 mg
Selenium: 20 micrograms

What Is an Appropriate Salmon Portion?

The same portion may be too much or too little for different athletes. An appropriate salmon portion depends on body composition, sporting goals, other daily meals, training and other circumstances.

Is Salmon Good for You?

If you enjoy fish, salmon offers quality protein and anti-inflammatory properties useful for nutrition during injury. Its antioxidant potential and cognitive and cardiovascular benefits relate to healthy fats. It also supplies tryptophan, supporting sleep quality as a precursor involved in melatonin production.

Which Fats Does Salmon Contain?

It has more monounsaturated than saturated fat. Per 100 g:

Fatty acids, monounsaturated: 5.43 g
Fatty acids, polyunsaturated: 3.1 g
Fatty acids, saturated: 2.16 g

Notable amounts include:

Omega-3 from:

– 0.956 g of docosahexaenoic acid

– 0.524 g of eicosapentaenoic acid

– 0.08 g of linolenic acid

– Omega-6 (arachidonic acid): 0.04 g

Is Smoked Salmon Bad for You?

In nutrition, foods are not heroes or villains. Your circumstances determine which food groups take a greater role.

Caution with smoked products relates to their preparation:

Increased salt for preservation matters in high blood pressure, kidney and heart conditions.
Nitrates and nitrites used for preservation may cause cardiovascular problems in high quantities.
Smoke compounds include polycyclic aromatic hydrocarbons. Smoke limits oxygen around fish and applies heat. The process described here as pyrolysis affects and oxidises fats, explaining lower smoked salmon fat content. Repeated exposure to smoke components may affect immunity and reduce platelets and white blood cells.

This may sound alarming, but dose matters. Controlled frequency without excess is not associated here with significant negative effects.

Smoked Salmon Calories

100 g of smoked salmon contains 181 calories, similar to fresh salmon, but with more protein and less fat.

100 g of smoked salmon contains these macros:

8.7 g of fat
25.4 g of protein
0 g of carbohydrates

How Much Salmon Can You Eat Weekly?

It depends on salmon type and habits. There is no exact required frequency, but oily fish is often suggested 1-3 times weekly. Dietary variety helps ensure all required nutrients.

Salmon and Mercury

The concern about mercury is its potential to affect cognitive development and the nervous system, causing headaches, neuromuscular effects and memory loss.

However, salmon has low levels of mercury, so this metal alone does not require limiting frequency.

Fish higher in mercury include tuna, shark, swordfish and pike.

Can You Eat Raw Salmon?

For raw salmon, freeze beforehand. Professional freezing uses -35ºC for at least 15 hours to inactivate parasites such as Anisakis.

For raw salmon prepared at home, use a freezer capable of keeping it frozen for 5 days at -20ºC or below. If your freezer cannot do this, buy already-frozen fish.

During pregnancy, avoid raw salmon because parasitic contamination can affect the foetus.

Salmon and Sports Performance

The activity exercise generates stress and pro-inflammatory compounds. Alongside fatigue, this creates recovery needs. Salmon’s fat profile makes it useful after exercise.

It is useful at other times too: tryptophan may support sleep quality and reduced daily tiredness.

3 Salmon Recipes

Hungry? Find these salmon recipes in the app from INDYA | Sports Nutrition for your personalised plan.

Without an oven, an air fryer also works well.

Explore our subscription options and transform your nutrition!

How many calories are in salmon?