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Grilled Salmon

Grilled Salmon

EverydayCooked

Grilled salmon is a protein-rich fish dish and complete protein source, celebrated for its high content of heart-healthy omega-3 fatty acids. The grilling process creates a charred exterior and moist, flaky interior while enhancing natural oils for a smoky flavor, distinguishing it from baked or poached preparations. This fatty cold-water fish provides essential nutrients like vitamin D and B vitamins, offering superior anti-inflammatory benefits compared to leaner white fish varieties.

Macro Impact

A 4 oz serving contains 206 calories, 29g protein, 0g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 206 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
26 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories206
% Daily Value*
Total Fat9g
12%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat3g
Cholesterol81mg
27%
Sodium64mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein29g
Vitamin D11mcg
57%
Calcium17mg
1%
Iron1mg
6%
Potassium712mg
15%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
12%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
4 / 23 g
16%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
81 / 300 g
27%
Omega 3
3 / 5 g
63%
Omega 6
1 / 19 g
3%
Omega 9
2 g
Protein
Protein
29 / 80 g
36%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
27%
Riboflavin, B2
1 / 1 mg
46%
Niacin, B3
12 / 15 mg
76%
Pantothenic Acid, B5
2 / 5 mg
44%
Pyridoxine, B6
1 / 1 mg
82%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
4 / 2 mcg
144%
Folate
33 / 400 mcg
8%
Vitamin A
15 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
11 / 15 mcg
76%
Vitamin E
3 / 15 mg
21%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
17 / 1k mg
2%
Copper
0 / 1 mg
40%
Iron
1 / 13 mg
9%
Magnesium
42 / 370 mg
11%
Manganese
0 / 2 mg
1%
Phosphorous
290 / 700 mg
41%
Potassium
712 / 3k mg
24%
Selenium
53 / 55 mcg
96%
Sodium
64 / 2.3k mg
3%
Zinc
1 / 10 mg
10%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
68 g
Caffeine
0 mg
Choline
113 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, salmon, Atlantic, wild, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171998.
  2. 2.Fish, salmon, chinook, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171999.
  3. 3.Fish, salmon, chum, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 172000.
  4. 4.Fish, salmon, pink, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 172001.
  5. 5.Fish, salmon, sockeye, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173692.
  6. 6.Fish, salmon, Atlantic, farmed, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175168.
  7. 7.Salmon, Atlantic, fillet, grilled, no added fat. Australian Nutrient Database. Public Food Key F007826.
  8. 8.Salmon, Pacific King, fillet, skinless, grilled, no added fat. Australian Nutrient Database. Public Food Key F007848.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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