What Does 100g of Salmon Look Like? A Complete Visual Guide

Ok, this is bit of a fake title. Kate wrote a blog post a while ago about what 100g of vegetables looks like. It has been our most-read blog post. I was asked to write and take pictures for a meat edition. I only do my shopping once a week, so there isn’t a different kind of meat in there every day. So, I did my best take on “what does 100g look like – meat edition”.

When I started my food prep this week I suddenly remembered about the blog I promised to write. Although I weighed out 100g of beef mince, it had already been made into bolognese by that time, so this is not a 100% accurate representation. To put into context though, most packs of mince are 450g-500g. Divide it into 4 to make burgers and each burger is roughly 100g. We’re trying to make it clear what 100g looks like because that’s what most tracking apps use by default, and 100g doesn’t always mean a portion. For example a chicken breast is not 100g!.

Salmon is one of the most popular and nutritious types of fish. Rich in protein, omega-3 fatty acids and various vitamins and minerals, salmon provides an array of health benefits. But when it comes to cooking salmon at home one common question is what does 100g of salmon look like?

Having a clear visual reference for portion sizes of salmon can be helpful for meal planning and preparation. In this comprehensive guide, we will explore what 100g of fresh, raw salmon looks like and provide useful comparisons to other common foods. We will also look at how 100g of cooked salmon differs in appearance from its raw form.

How to Identify 100g of Raw Salmon

Let’s start by examining what 100g of fresh, uncooked salmon looks like. Here are some tips:

100g of salmon is about the size of a deck of cards or the palm of an average hand It’s quite a compact portion size,
For a salmon steak or fillet, 100g would be approximately 1⁄4 to 1⁄3 of the total piece of fish.
Salmon fillets are usually sold in 100g portions, which are equal to 3–4 ounces. Remember that raw weights differ from cooked.
For a whole salmon side, 100g is a very small part – likely just a slice from the mid-section of the fish.
If cutting your own salmon fillet, envision a rectangle about 12-15cm long, 8-10cm wide, and 1-2cm thick.

To get a more accurate weight, it’s best to use a kitchen scale when portioning raw salmon at home. But the visual approximations above provide a good general guideline for recognizing around 100g of raw salmon.

Comparing 100g of Raw Salmon to Other Foods

Another helpful way to understand the size of 100g of salmon is to visually compare it to some common foods. Here are a few examples:

One hundred grams of raw salmon is about the same size as a small chicken breast or a handful of grapes.
It’s approximately the same weight as two medium eggs or one and a half carrots.
It looks like 100g of salmon is about the size of half an avocado or one small apple.
It’s roughly the size of a medium banana (without the peel).

So in everyday foods, 100g of raw salmon is a relatively compact portion, similar to the size of a chicken breast, apple, or banana. Having these visual size comparisons in mind makes it easier to eyeball about 100g of salmon when cooking.

How 100g of Cooked Salmon Differs from Raw

It’s important to note that the size and appearance of 100g of salmon changes after cooking. When salmon is cooked, it loses moisture which concentrates the tissues and causes the fish to shrink slightly. Let’s look at how a 100g portion of cooked salmon differs:

Cooked salmon weighs less than raw. A 100g piece of cooked fish may have weighed around 120-130g before cooking.
The length, width, and height decrease by about 10-20% after cooking due to moisture loss.
The color changes from translucent pink to opaque pink/orange as proteins denature and oils distribute throughout the flesh.
Texture becomes firmer as protein fibers stiffen and water evaporates. The flesh should still be moist and flaky when properly cooked.
A 100g serving of cooked salmon is about 3 ounces by weight, or roughly the size of a computer mouse.
For a fillet, 100g of cooked salmon is approximately 1⁄4 of the total piece of fish.

Weight vs Volume Measures for Salmon

When following recipes, it’s useful to know the conversion between weight and volume measures for salmon:

100g of raw salmon is equivalent to about 3⁄4 cup of flaked/chopped fish.
A 125g fillet is roughly 1 cup of prepped salmon pieces.
As a general rule, for raw salmon, 125g is equal to about 1 cup chopped.
For cooked salmon, due to moisture loss, 100g weighs about 3.5 ounces and equals around 1⁄2 cup flaked fish.
A 3-ounce portion of cooked salmon flakes into approximately 3⁄8 cup.

So volume measures like cups are best suited for prepped/flake salmon whereas weights like grams and ounces work for whole fillets and steaks. Knowing these conversions makes substitutions easier.

Key Takeaways on 100g of Salmon

To wrap up, here are the key points on visualizing 100g of salmon:

100g of raw salmon is about the size of a deck of cards or average palm.
It’s approximately 1⁄4 to 1⁄3 of a whole fillet and 3-4 ounces by weight.
Cooked salmon shrinks slightly so 100g is around 3 ounces cooked.
Compare 100g portions to a chicken breast, apple, or banana for size.
Allow for 10-20% reductions in dimensions when cooking 100g of salmon.
Remember equivalents like 100g raw = 3⁄4 cup chopped.

So next time you’re prepping salmon for dinner, use this guide to help estimate perfect 100g portions for recipes or meal planning. Getting familiar with appropriate serving sizes for salmon makes home cooking much easier. With a bit of practice, visualizing 100g of salmon will become second nature.

what does 100g of salmon look like

Let’s break it down:

Here is a comparison between 100 grams and a real serving size in terms of protein and calories.

100g mince (12% fat) = 20. 3g protein & 190Kcals. With 500g of mince, I made bolognese that fed four people. The actual tracking for a 125g serving would be 25 4g of protein
100g chicken breast = 33. 3g protein & 144kcals. A normal chicken breast weighs 175 grams per serving, which is 58 3g protein & 252kcals.
100g ham [honey roast, medium sliced] = 22. 3g of protein 2 slices is around 100g!.
100g salmon fillet = 23. 4g protein & 178kcals; portion 110g = 25. 8g & 196kcals.
One large egg, which weighs between 63 and 73 grams, is equal to 100 grams. 8g protein & 160kcals.

Salmon Nutrition|| Salmon Nutrition pre 100g.

FAQ

How big is 100 grams of salmon?

For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein ( 1 , 2 ). Your body needs protein to heal after injury, protect bone health, and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce (100-gram) serving.

Can I eat 100g of salmon everyday?

Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you’re pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!

Is 200g of salmon too much?

With a medium or large serving of fries, or with a slightly smaller fillet, the salmon would also have less total fat, on average. While the claim compared a 200-gram serve of salmon, packaged salmon fillets are often smaller and the recommended serving size for fish is 115 grams.

How many g of salmon is a portion?

Salmon portion size: Our salmon portions are between 120 and 140 grams, depending on whether you would like the skin on or off. When buying a fillet, the 500g option should feed up to 4 people, while you’ll need 1kg for 5 or 6 people.

How much does 100g of salmon weigh?

This would be about 3.5 ounces in weight. When preparing 100g of salmon, it’s crucial to consider the nutritional benefits that this serving size offers. Salmon is a rich source of high-quality protein, essential vitamins, and minerals, as well as heart-healthy omega-3 fatty acids.

What is the cholesterol level in salmon fish?

Salmon is classified as a low-cholesterol food. In 100 g of salmon, there are 55 mg of cholesterol. In addition, salmon also contains omega-3, which indirectly helps control the body’s cholesterol levels.

How do you know if salmon is good?

(If it’s cold, keep the fish cooking; if it’s hot well, better luck next time.) But all you really need to know is that if the salmon separates easily, you’re good. And if the flesh inside is semi-translucent in the center, you’re also good. And by “good,” we mean, you’re about to eat some tasty, tender seafood.

What does 100 grams look like?

Many of the nutrient ranking articles are posted in 100 gram servings. But what does 100g actually look like? Below is a list of what 100 grams equals for a wide variety of foods. 100 grams equals 6 segments of a medium sized tangerine (clementine, mandarin)