Salmon

100 g raw

208 kcal

Boiled, 100 g

260 kcal

Roasted, 100 g

277 kcal

Protein, fat and carbs per 100 g

Protein: 20.4 g
Fat: 13.4 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%	208 kcal	20.4 g	13.4 g	0 g
Boiled	80%	260 kcal	25.5 g	16.8 g	0 g
Steamed	85%	245 kcal	24 g	15.8 g	0 g
Roasted	75%	277 kcal	27.2 g	17.9 g	0 g
Fried	80%	260 kcal	25.5 g	16.8 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	58 mcg	8%
Vitamin C	3.9 mg	5%
Vitamin D	11 mcg	73%
Vitamin E	3.6 mg	24%
Vitamin K	0.5 mcg	1%
Vitamin B1 (thiamine)	0.21 mg	19%
Vitamin B2 (riboflavin)	0.16 mg	15%
Vitamin B3 (niacin)	8.7 mg	62%
Vitamin B6 (pyridoxine)	0.64 mg	49%
Vitamin B9 (folate)	26 mcg	7%
Vitamin B12 (cobalamin)	3.2 mcg	135%
Choline	78.5 mg	18%
Calcium	9 mg	1%
Iron	0.34 mg	2%
Magnesium	27 mg	9%
Phosphorus	240 mg	34%
Potassium	363 mg	14%
Sodium	59 mg	3%
Zinc	0.36 mg	5%
Selenium	24 mcg	44%
Copper	0.05 mg	6%
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, Atlantic, farmed, raw”.

Spotted a mistake? Let us know