Is Salmon Keto?

Fish
Salmon sticker illustration
KETO VERDICTYES

Salmon is exceptional for keto: 0g net carbs per 100g, rich in omega-3s (EPA/DHA), and a highly bioavailable protein source with naturally occurring healthy fats.

Salmon is exceptional for keto: 0g net carbs per 100g, rich in omega-3s (EPA/DHA), and a highly bioavailable protein source with naturally occurring healthy fats.

  • Net carbs (100g)0g
  • Protein (100g)25g
  • Fat (100g)11g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100g (raw)

Net Carbs
0g
Total Carbs
0g
Fiber
0g
Protein
25g
Fat
11g
Calories
206

Source: USDA FoodData Central

WHY IT'S KETO-FRIENDLY

  • Zero net carbs: perfect macro profile for ketosis
  • High omega-3s (EPA/DHA): support brain, heart, and inflammation balance
  • Complete protein: ~25g/100g helps preserve lean mass and satiety
  • Naturally fatty: ~11g fat/100g improves keto fat ratio
  • Micronutrient-dense: vitamin D, B vitamins, selenium, iodine
  • Versatile: works with butter sauces, olive-oil dressings, and creamy keto preparations

HEALTH BENEFITS

  • Supports cardiovascular health via omega-3 fatty acids
  • Provides vitamin D for bone and immune function
  • Contains astaxanthin—an antioxidant that may combat oxidative stress
  • May help reduce chronic inflammation markers
  • Rich in B vitamins for energy metabolism and nervous system support
  • Selenium and iodine contribute to healthy thyroid function

PREPARATION SUGGESTIONS

PAN-SEARED LEMON BUTTER

Season salmon, sear skin-side down in butter, finish at 400°F (205°C) for 8–10 min. Finish with lemon and a pat of butter.

BAKED EN PAPILLOTE

Wrap with herbs and olive-oil (plus low-carb veg) in parchment. Bake at 375°F (190°C) for 15–20 min.

GARLIC HERB ROASTED

Rub with olive-oil, garlic, dill (or dill-seeds), lemon. Roast at 425°F (220°C) for 12–15 min until just opaque.

CREAMY DILL SAUCE

Pan-sear, then spoon over a sauce of heavy-cream, fresh dill, and lemon; great with cauliflower-rice.

ASIAN GINGER SOY

Glaze with soy-sauce and sesame-oil (add chili/garlic to taste). Broil or grill to caramelize.

SMOKED SALMON SALAD

Layer with greens, avocado, cream-cheese, capers, and a creamy olive-oil dressing.

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