Pink salmon

100 g raw

127 kcal

Boiled, 100 g

159 kcal

Roasted, 100 g

169 kcal

Protein, fat and carbs per 100 g

Protein: 20.5 g
Fat: 4.4 g
Carbs: 0 g
Fiber: 0 g
Sugar: 0 g

How cooking changes it

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

Method	Yield	Calories	Protein	Fat	Carbs
Raw	100%	127 kcal	20.5 g	4.4 g	0 g
Boiled	80%	159 kcal	25.6 g	5.5 g	0 g
Steamed	85%	149 kcal	24.1 g	5.2 g	0 g
Roasted	75%	169 kcal	27.3 g	5.9 g	0 g
Fried	80%	159 kcal	25.6 g	5.5 g	0 g

Vitamins and minerals per 100 g

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Nutrient	Amount	% DV
Vitamin A	35 mcg	5%
Vitamin D	10.9 mcg	73%
Vitamin E	0.4 mg	3%
Vitamin K	0.4 mcg	0%
Vitamin B1 (thiamine)	0.08 mg	7%
Vitamin B2 (riboflavin)	0.11 mg	10%
Vitamin B3 (niacin)	8 mg	57%
Vitamin B6 (pyridoxine)	0.61 mg	47%
Vitamin B9 (folate)	4 mcg	1%
Vitamin B12 (cobalamin)	4.2 mcg	173%
Choline	94.6 mg	22%
Calcium	7 mg	1%
Iron	0.38 mg	2%
Magnesium	27 mg	9%
Phosphorus	261 mg	37%
Potassium	366 mg	14%
Sodium	75 mg	4%
Zinc	0.39 mg	5%
Selenium	31.4 mcg	57%
Copper	0.06 mg	7%
Manganese	0.01 mg	1%

How much do you need?

Work out your daily targets and log this food in your diary — cooking method included.

Open the calculator

Further reading

Vitamin D in Ukraine: why winter sun doesn’t helpWhy skin makes almost no vitamin D from November to February, how common deficiency is in Ukraine, how it relates to calcium, and what guidelines say about supplements.

Data: USDA FoodData Central, record “Fish, salmon, pink, raw”.

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