Агент планування харчування

Cooked Salmon

Fish, salmon, chum, cooked, dry heat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories154
% Daily Value
  • Total Fat 4,83 g6%
  • Saturated Fat 1,08 g5%
  • Trans Fat —
  • Cholesterol 95 mg32%
  • Sodium 64 mg3%
  • Total Carbohydrate 0 g0%
  • Dietary Fiber 0 g0%
  • Total Sugars —
  • Protein 25,82 g52%
  • Vitamin D —
  • Calcium 14 mg1%
  • Iron 0,71 mg4%
  • Potassium 550 mg12%
* 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.
100g of Fish, salmon, cooked contains 154 kcal calories, 25,82g protein, and 3,46µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

147kcal
  • Protein70%(103 kcal)
  • Carbs0%(0 kcal)
  • Fat30%(43 kcal)

Nutrient density

64/ 100

Meets ≥10% Daily Value for 10 of 26 nutrients

High nutrient density

Use Cooked Salmon in your next meal plan

Melio can build a complete week of meals around Cooked Salmon (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Category: Finfish and Shellfish Products

Top 2% for DHA (Omega-3)High proteinLow carbLow sodiumHigh potassiumPaleo-friendlyGluten-free
Potassium : Sodium ratio8.6 : 1
favorable
Omega-3 : Omega-6 ratio0.3 : 1 (ω-6 / ω-3)
favorable
  • Cooked Salmon has a potassium-to-sodium ratio of 8.6:1, which is considered favorable for blood-pressure support.
  • Cooked Salmon has an omega-6 to omega-3 ratio of 0.3:1, which is considered favorable for inflammatory balance.
  • Cooked Salmon contains more vitamin b12 per 100 g than whole cow’s milk — 3 µg vs 1 µg.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

154 kcal8%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

25,82 g52%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

0 g0%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

4,83 g6%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

64 mg3%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

550 mg12%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

14 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

28 mg7%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

363 mg29%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,71 mg4%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,6 mg5%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,07 mg8%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,02 mg1%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

46,8 µg85%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

1,08 g5%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

1,98 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

1,15 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

95 mg32%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0,3 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0,51 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0,1 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

34 µg4%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

34 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,09 mg8%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,22 mg17%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

8,53 mg53%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

0,87 mg17%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,46 mg27%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

5 µg1%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

3,46 µg144%
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine2,37 g—
Leucine2,1 g—
Isoleucine1,19 g—
Valine1,33 g—
Threonine1,13 g—
Methionine0,76 g—
Phenylalanine1,01 g—
Tryptophan0,29 g—
Histidine0,76 g—
Arginine1,55 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

68,44 g—

Compare 36 USDA variants

Variants of Fish, salmon, chinook, smoked, (lox), regular cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Fish, salmon, chinook, smoked, (lox), regular17198511718,304,3
Fish, salmon, Atlantic, wild, cooked, dry heat17199818225,408,1
Fish, salmon, chinook, cooked, dry heat17199923125,7013,4
Fish, salmon, chum, cooked, dry heatcurrent17200015425,804,8
Fish, salmon, pink, cooked, dry heat17200115324,605,3
Fish, salmon, Atlantic, wild, raw17368614219,806,3
Fish, salmon, chinook, smoked17368711718,304,3
Fish, salmon, chinook, raw17368817919,9010,4
Fish, salmon, chum, raw17368912020,103,8
Fish, salmon, pink, canned, total can contents17369012919,705
Fish, salmon, sockeye, raw17369113122,304,7
Fish, salmon, sockeye, cooked, dry heat17369215626,505,6
Fish, salmon, sockeye, canned, drained solids17369316723,607,4
Fish, salmon, coho, farmed, raw17371516021,307,7
Fish, salmon, coho, farmed, cooked, dry heat17371617824,308,2
Fish, salmon, coho, wild, cooked, dry heat17371913923,504,3
Fish, Salmon, pink, canned, drained solids, without skin and bones17372413624,604,2
Fish, salmon, chum, canned, without salt, drained solids with bone17422414121,405,5
Fish, salmon, pink, canned, without salt, solids with bone and liquid17422513919,806,1
Fish, salmon, sockeye, canned, without salt, drained solids with bone17422615320,507,3
Fish, salmon, chum, canned, drained solids with bone17513514121,405,5
Fish, salmon, coho, wild, raw17513614621,605,9
Fish, salmon, coho, wild, cooked, moist heat17513718427,407,5
Fish, salmon, pink, raw17513812720,504,4
Fish, salmon, Atlantic, farmed, raw17516720820,4013,4
Fish, salmon, Atlantic, farmed, cooked, dry heat17516820622,1012,4
Fish, salmon, pink, canned, drained solids17517513823,105
Fish, salmon, raw270628418820,4011,2
Fish, salmon, NFS270628527425,4018,4
Fish, salmon, baked or broiled270628627425,4018,4
Fish, salmon, grilled270628725925,9016,5
Fish, salmon, baked or broiled, coated270628827722,77,816,6
Fish, salmon, fried270628930717,511,720,7
Fish, salmon, steamed270629023725,8014,1
Fish, salmon, canned270629113624,604,2
Fish, salmon, smoked270629211718,304,3

Fatty acid profile

Breakdown of fats per 100 grams

4,2 g
  • Saturated26%(1,08 g)
  • Monounsaturated47%(1,98 g)
  • Polyunsaturated27%(1,15 g)

Household serving sizes

g
3 oz
85 g
0,5 fillet
154 g

Frequently asked questions about Cooked Salmon

How many calories in Cooked Salmon?

Cooked Salmon contains 154 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Cooked Salmon?

Cooked Salmon contains 95 mg cholesterol and 64 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Salmon?

Per 100 grams, Cooked Salmon contains 25.82 g protein, 0 g carbohydrates, and 4.83 g total fat.

Is Cooked Salmon good for keto or low-carb?

Yes — Cooked Salmon has 0 g net carbs per 100 g, fitting a low-carb plan.

Where does Cooked Salmon nutrition data come from?

Nutrition data for Cooked Salmon is sourced from USDA FoodData Central (FDC ID 172000). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172000/nutrients.

Diet compatibility

  • High proteinAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
  • High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
  • Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
  • Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Cooked Salmon

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Cooked Salmon.

3 meal ideas using Cooked Salmon

Starter templates matched to Cooked Salmon's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Protein-forward breakfast with Cooked Salmon

    Cooked Salmon pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.

  • Lunch

    Low-carb lunch built around cooked Salmon

    A big leafy salad with cooked Salmon, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • Dinner

    Low-sodium dinner with cooked Salmon

    Roast cooked Salmon with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 172000), accessed 2019-04-01.

Published: 2019-04-01

More foods in Finfish and Shellfish Products

Use Cooked Salmon in your next meal plan

Melio can build a complete week of meals around Cooked Salmon (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
Cooked Salmon — Top 2% for DHA (Omega-3) per 100g + recipes | План харчування