Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 140 | 20.5 | 6.5 | 0.0 |
| Steak, 150 g | 210 | 30.8 | 9.8 | 0.0 |
| Can, drained, 180 g | 252 | 36.9 | 11.7 | 0.0 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Raw | 210 kcal |
| Oven-baked | 254 kcal |
| Pan-fried in oil | 296 kcal |
| Canned in its own juice | 213 kcal |
| Cold-smoked | 230 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Vitamin B12 | 6.3 mcg | 210% |
| Selenium | 46.5 mcg | 66% |
| Omega-3 | 1.5 g | 136% |
| Vitamin D | 10.5 mcg | 70% |
| Niacin (B3) | 11.7 mg | 58% |
How many calories are in pink salmon
Pink salmon is the most affordable wild salmon: 140 kcal per 100 g, 20.5 g of protein and 6.5 g of fat. That is almost half as fatty as farmed Atlantic salmon. A 150 g steak gives 210 kcal and 31 g of protein. Its fat depends on when it was caught: fish caught on the way to spawn is leaner, closer to 120-130 kcal.
Baked, fried and smoked pink salmon
In the oven pink salmon loses water, and 100 g of cooked fish comes to about 169 kcal. The steak did not gain calories, it just got lighter. Pan-fried in oil it is about 197 kcal: the oil soaks into the fish. Cold-smoked pink salmon is about 153 kcal but very salty. Pink salmon dries out easily, so it is better baked in foil or with vegetables.
Canned pink salmon
Canned pink salmon in its own juice is almost the same in calories as raw fish: about 142 kcal per 100 g. A 245 g can holds about 180 g of drained fish, that is 256 kcal and over 35 g of protein. The soft bones in canned salmon are edible and give plenty of calcium. Salmon canned in oil is 50-70 kcal per 100 g higher.
Pink salmon for weight loss
Pink salmon gives almost as much protein as Atlantic salmon with a third fewer calories, and it costs less. A 150 g steak has two days of vitamin B12, over half the daily selenium and one and a half days of omega-3. In a calorie deficit it is a good everyday fish: baked pink salmon with vegetables is a filling 300 kcal dinner.
How to count your serving
Weigh the fish before cooking and multiply by 1.4, counting oil separately. If the pink salmon is already on a plate with a side, take a photo in MyFoodMate AI and the app counts the whole meal.