Fish oil, salmon
FDC 172343tbsp (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 21 · -1 vs Fats & oils medianSalmon fish oil scores 21 of 100, a Low band result ranking 32 of 60 within Fats & oils, sitting just under the category median of 22, because as a pure fat it carries none of the protein, carbohydrate or fiber that typically drive a density score higher.
This oil is typically taken by the spoonful or in capsule form for its fatty acid content rather than used as a cooking oil. A tablespoon serving is concentrated, at 902 calories per 100 g, and it is high in saturated fat at 19.9 g per 100 g and notable in cholesterol at 485 mg per 100 g, figures worth weighing against how it is actually being used.
See how this score is calculated, build a plate around fish oil, salmon, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 902 kcal | 45% |
| Total fat | 100 g | 128% |
| Saturated fat | 20 g | 99% |
| Cholesterol | 485 mg | 162% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | 6% |
| Total fat | 14 g | 18% |
| Saturated fat | 2.8 g | 14% |
| Cholesterol | 68 mg | 23% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 172343Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Oil, teaseedDensity 21 vs 21Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)Density 22 vs 21Shortening industrial, soybean (hydrogenated) and cottonseedDensity 23 vs 21Original analysis by NutriVerdict
In the kitchen and how to use it
Salmon oil is the pure fat rendered from salmon, sold mainly as a liquid or capsule supplement rather than a cooking ingredient, since its strong fishy aroma and flavor do not suit frying or general kitchen use the way neutral vegetable oils do. When it is used in cooking at all, it is typically drizzled in small amounts over already-cooked fish or seafood dishes to reinforce a fish flavor, rather than used as a frying medium. Most people encounter it in liquid supplement form taken by the spoonful rather than as a pantry staple.
Because it is a fat easily oxidized by light, heat and air, salmon oil should be kept refrigerated in a dark, tightly sealed bottle and used within the timeframe on the label to avoid it turning rancid. As a pure fat it delivers 902 calories per 100 g and is 100 percent fat with no protein, fiber, carbohydrate or sodium, so it is used strictly in small measured amounts, a tablespoon (14 g) being the standard serving, rather than as a food to build a plate around.
Frequently asked questions about fish oil, salmon
How many calories are in salmon oil?
It has 902 calories per 100 g, consistent with any pure fat, and is typically measured out by the tablespoon (14 g).
Is salmon oil used for cooking?
It is more commonly taken as a liquid supplement than used for cooking, since its strong fish flavor does not suit general frying.
How should salmon oil be stored?
Keep it refrigerated in a sealed, light-blocking container, since as a pure fat it is prone to oxidizing and turning rancid if left warm or exposed to air.