SalmonFish
179
kcal / 100g
354
kcal / 0.5 fillet
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 179kcal | — |
| Protein | 19.93g | 40% |
| Total lipid (fat) | 10.43g | 13% |
| Fatty acids, total saturated | 3.1g | 16% |
| Cholesterol | 50mg | 17% |
| Carbohydrate, by difference | 0g | 0% |
| Fiber, total dietary | 0g | 0% |
| Total Sugars | 0g | — |
| Sodium, Na | 47mg | 2% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Vitamin A contributes to normal iron metabolism EU register →
Vitamin A contributes to the maintenance of normal mucous membranes EU register →
Vitamin A contributes to the maintenance of normal skin EU register →
Vitamin A contributes to the maintenance of normal vision EU register →
Vitamin A contributes to the normal function of the immune system EU register →
Vitamin A has a role in the process of cell specialisation EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B12 contributes to normal energy-yielding metabolism EU register →
Vitamin B12 contributes to normal functioning of the nervous system EU register →
Vitamin B12 contributes to normal homocysteine metabolism EU register →
Vitamin B12 contributes to normal psychological function EU register →
Vitamin B12 contributes to normal red blood cell formation EU register →
Vitamin B12 contributes to the normal function of the immune system EU register →
Vitamin B12 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B12 has a role in the process of cell division EU register →
Diet Compatibility
- VeganNo
No — Salmon is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianNo
No — Salmon is not vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Salmon is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Salmon is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Salmon is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Salmon is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Salmon is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Salmon is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Salmon is keto-friendly (0 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Salmon is low-carb (0 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Salmon is low in sugar (0 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Salmon is high in protein (19.93 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Salmon is not low-fat (10.43 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Salmon is not low-calorie (179 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Plain salmon has essentially 0g carbohydrate per 100g, per USDA FoodData Central data on raw chinook salmon. That makes it naturally compatible with strict keto and low-carb diets. [5]
Fish allergy affects about 0.2% of people worldwide and 0.4% in the US, per Thermo Fisher's allergen encyclopedia. Salmon specifically shows up in 23.8% of seafood allergy cases among US adults in one retrospective study.
About 50% of people allergic to cod also react to salmon, since the two share a similar parvalbumin protein. That allergen is heat-stable, so cooking doesn't reliably destroy it.
Sources disagree on shellfish overlap: Thermo Fisher's encyclopedia reports cross-reactivity between fish and shellfish and advises avoiding both if allergic to either. A more recent clinical review found little actual cross-reactivity, saying co-allergy occurs in only a minority of patients. [6]
Health Benefits
Meta-analyses link eating fish about twice a week to roughly 10% lower dementia risk and 30% lower Alzheimer's risk. Separately, a pooled analysis of 35 studies linked higher fish intake (about 68g/day or more) to lower depression risk. [1]
A 2005 contaminant study (Hamilton et al.) found farmed salmon has more total fat (16.6% vs 6.4%) and a lower omega-3:omega-6 ratio (4:1 vs 10:1) than wild salmon. It also found farmed salmon carried significantly higher levels of PCBs, dioxins, toxaphene, and dieldrin than wild-caught salmon. [2]
Washington State's health department measured average mercury in farmed Atlantic salmon at just 0.05µg/g, calling it low compared with many other fish. That reassurance sits in tension with the contaminant study above, which found notably higher PCB and dioxin levels in farmed salmon specifically. [3]
Storage & Buying Tips
Fatty fish like salmon keep for 1-3 days in the refrigerator, per the FoodSafety.gov Cold Food Storage Chart. In the freezer, count on about 2-3 months for best quality. [4]
Frequently Asked Questions
Is it safe to eat salmon every single day?
FDA and EPA guidance doesn't set a daily limit on salmon specifically. Instead it's built around 2-3 servings per week (about 8-12 oz) of lower-mercury fish like salmon, drawn from the 'Best Choices' list.
That weekly framing is the real signal: officials are pointing toward variety across the week, not unlimited daily salmon. Eating it once a day isn't explicitly banned, but it goes against the spirit of the guidance. [7]
Can pregnant women eat smoked salmon?
It depends on how it's packaged. Refrigerated smoked salmon — sold as nova-style, lox, kippered, or jerky — carries a real Listeria risk during pregnancy, per FoodSafety.gov.
That type is only considered safe if it's heated until steaming hot (165°F/74°C), such as baked into a casserole. Canned or shelf-stable smoked salmon that doesn't need refrigeration before opening is fine as-is. [8]
Does cooking salmon destroy its omega-3 fatty acids?
Cooking reduces omega-3 content somewhat, but doesn't wipe it out. A 2025 study in the Journal of Food Composition and Analysis found steaming held onto more EPA and DHA than baking-in-foil, across the fish species it tested.
That study didn't test salmon itself, so its exact retention numbers (roughly 6-60% EPA retained depending on species) shouldn't be assumed to carry over directly. The broader pattern — gentler, moist-heat cooking preserves more omega-3s than drier, higher-heat methods — is still a reasonable expectation for salmon. [9]
Is farmed salmon safe to eat raw for sushi?
It depends on exactly how the fish was farmed. FDA guidance classifies parasites as a hazard in salmon meant to be eaten raw, and normally requires a freezing step to control that risk.
The UK's Food Standards Agency recognizes one exception. It applies to Atlantic salmon raised in enclosed sea pens on a fully formulated feed, with no exposure to wild parasite-carrying prey, since the parasite's life cycle can't complete in that closed system.
That exemption applies only to verified aquaculture of that kind, not to farmed salmon generally, so a responsible seller should be able to name the farming method behind any raw salmon sold. [10]
What is the white stuff oozing out of salmon when cooked?
That's albumin — a protein naturally present in salmon's muscle tissue, in the same family as the protein in egg whites. Heat makes the muscle fibers contract, squeezing the albumin toward the surface where it coagulates into visible white beads.
It's completely harmless and safe to eat, just a cosmetic side effect of cooking. You'll typically see more of it the hotter or longer the salmon cooks. [11]
Salmon vs trout: what's the nutritional difference?
Gram for gram, farmed salmon and farmed rainbow trout deliver similar protein, but salmon runs much richer in fat and omega-3s. USDA data puts raw farmed Atlantic salmon at 13.4g fat and roughly 1.96g combined EPA+DHA per 100g.
Farmed rainbow trout, using the same USDA database as cited by the Aquaculture Stewardship Council, comes in lower: about 6.18g fat and 0.73g EPA+DHA per 100g. Trout has a milder flavor, and the two are commonly swapped for each other in recipes. [12]
Found in these products
None of the products in our database currently contain Salmon.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Fish, salmon, chinook, raw” (SR Legacy, fdcId 173688), updated 2026-08-27.
Research reviewed 2026-08-27.
- Healthline — Salmon Nutritional Facts: Health Benefits Explained (2016-12-20)
- Stick to wild salmon unless heart disease is a risk factor, risk/benefit analysis of farmed and wild fish shows | Cornell Chronicle
- Washington State Department of Health — Farmed Salmon vs. Wild Salmon
- US Department of Health and Human Services — Cold Food Storage Chart (2023-09-19)
- Fish, salmon, chinook, raw - Nutrients - SR Legacy | USDA FoodData Central
- f41 Salmon (Atlantic) | Thermo Fisher Scientific
- FDA — Advice about Eating Fish
- US Department of Health and Human Services — People at Risk: Pregnant Women (2025-08-14)
- Retention of omega-3 fatty acids (DHA and EPA) and cooking yield in fish cooked using wet-heat methods: Steaming vs. bake-in-foil (2025-05-31)
- Fish and Fishery Products Hazards and Controls Guidance
- Bon Appétit — Ummm, What's That White Stuff on Salmon? (2018-08-01)
- Fish, salmon, Atlantic, farmed, raw - Nutrients - SR Legacy | USDA FoodData Central