How many calories are in a salmon fillet?

A typical 125 g fresh salmon fillet contains approximately 208 kcal, with 30.4 g of protein and 9.3 g of fat. A Tesco Finest Scottish Salmon fillet (130 g) provides around 218 kcal. Smoked salmon is slightly higher at around 246 kcal per 125 g portion due to moisture loss during smoking concentrating the nutrients.

Is smoked salmon as healthy as fresh?

Smoked salmon retains the protein and omega-3 benefits of fresh salmon, but comes with significantly more salt. Fresh salmon has 0.16 g salt per 100 g while Tesco smoked salmon has up to 3.08 g per 100 g — exceeding half the daily recommended limit in a single 100 g serving. Smoked salmon is also NOVA 2-3 versus NOVA 1 for fresh. For regular consumption, fresh is the healthier choice.

Is farmed salmon healthy?

Farmed salmon is still a nutritious food, rich in protein and omega-3 fatty acids. Tesco Finest Scottish Salmon (farmed) provides 200 kcal and 23.8 g protein per 100 g, comparable to wild-caught sockeye at 166 kcal and 24.3 g protein. Farmed salmon tends to have slightly more fat (11.4 g vs 7.4 g per 100 g) due to less active lifestyles, but both are excellent protein sources with minimal carbohydrate.

What is the glycemic index of salmon?

Salmon has a glycemic index of 0, which is classified as Low GI. Salmon contains zero carbohydrates, so it has no measurable glycemic index.

Glucose: Very LowNOVA 1

Nutritional Information for Salmon

Salmon is an excellent source of high-quality protein (20-26 g per 100 g) and omega-3 fatty acids. Fresh salmon fillets contain around 166-200 kcal per 100 g with virtually zero carbohydrate, meaning zero glucose impact. Smoked salmon is higher in salt but retains similar macronutrients. Fresh fillets are NOVA 1 while smoked varieties are NOVA 2-3.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	166 kcal / 694 kJ	208 kcal
Protein	24.3g	30.4g
Carbohydrates	0.1g	0.1g
of which sugars	0.1g	—
Fat	7.4g	9.3g
of which saturated	1.4g	—
Fibre	0g	—
Salt	0.16g	—

Serving size: 125 g (one fillet) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Salmon contains virtually zero carbohydrate (0.1 g per 100 g) and zero sugar in most preparations. With no carbs to convert to glucose, fresh salmon has essentially no impact on blood sugar. It is one of the safest foods for people with diabetes or those monitoring glucose levels.

Processing level

NOVA 1 (unprocessed)

Fresh salmon fillets are NOVA 1 — a single-ingredient, unprocessed food. Cold-smoked salmon is NOVA 2-3 as it undergoes curing with salt and smoking. Hot-smoked salmon is similarly NOVA 2. The more processing applied (flavourings, marinades), the higher the NOVA classification.

Salmon at Tesco

Source: Tesco product page, October 2025

Tesco Finest 2 Wild Caught Sockeye Salmon Fillets 230G

£9.00*NOVA 1 (unprocessed)

Tesco Finest 2 Scottish Salmon Fillets 260g

£6.65*NOVA 1 (unprocessed)

Tesco Finest Smoked Scottish Salmon Fillets 240g

£6.50*NOVA 3 (processed)

Tesco Hot Smoked Salmon Fillets 180G

£5.75*NOVA 2 (processed culinary ingredient)

Tesco Finest Scottish Smoked Salmon Mild and Delicate 100g

£4.75*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Fresh salmon fillets are the cleanest option (NOVA 1). Smoked salmon products have significantly higher salt — Tesco Finest Scottish Smoked Salmon contains 3.08 g salt per 100 g versus 0.16 g in fresh fillets, which is a 19x increase. Hot-smoked salmon falls in between at 1.15 g salt per 100 g. Pre-marinated or glazed salmon fillets will also have higher NOVA scores due to added sugars and flavourings.

Check any product yourself

Paste an ingredient list and get an instant NOVA score

Our free NOVA Classifier analyses any ingredient list and flags every ultra-processed marker.

Try NOVA Classifier Try Sugar Checker

Frequently asked questions

SpikeSaver

See this automatically while you shop Tesco

SpikeSaver shows nutrition data, NOVA scores, hidden sugars, and glucose impact — right on the Tesco product page.

No more switching between tabs. Get everything you need while you browse.

Install Chrome Extension — Free in Beta

Chrome extension · Free during beta · Works on Tesco.com