Salmon — cooked: how many calories?

Where do the calories come from?

• Protein 45%
• Carbs 0%
• Fat 55%

Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.

What do these numbers mean on the plate?

Salmon — cooked carries 2.1 calories per gram: 100 calories work out to 49 grams. This is the band of bread and dry grains; one slice too many is both visible and noticeable in the total.

A typical portion is 120 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Salmon — cooked that means understating the calories by 17%.

In calories, one portion (120 g · 247 kcal) comes to: 119 g Vanilla ice cream. Vanilla ice cream page

One portion every day adds up to 90,228 calories a year — roughly a 11.7 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

The cooking method is decisive here: boiling barely changes the calories per gram, while frying adds fat and can load 50-90 calories onto 100 grams.

Household measure equivalents

A household measure measures volume and a scale measures weight; what links the two is the food's bulk density, and the table goes that way round. The same cup holds 10-20% more once the contents are packed down or chopped finer. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 10 of the 13 foods in the Meat, fish and legumes group by calories per 100 grams. The group averages 156 kcal; Salmon — cooked is 32% above that average.

Lighter options at the same 120 grams

The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion

How long does it take to burn one portion (120 g)?

• Walking — brisk (5.6 km/h)61 min
• Running — 8 km/h (7:30 min/km)28 min
• Cycling — 16-19 km/h35 min

The times are for someone weighing 70 kilos and use NET burn: the resting calories that would have been spent anyway over the same period are subtracted. The heavier the person, the shorter the time. Calculate with your own weight

Foods with similar calories

• Vanilla ice cream100 g · 207 kcal
• Wholemeal bread100 g · 247 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. Salmon — cooked meets 1 of them:

• High protein43% of its calories come from protein · threshold: at least 20%

The thresholds apply to a product's OWN analysis; the values here come from average composition tables. So this list is not an authorisation, only an estimate of which side of the threshold a product sits on. For drinks the energy and fat thresholds are per 100 millilitres and lower. Interpret your own label