Salmon is one of the most nutritious and delicious types of fish available. Rich in protein, omega-3 fatty acids vitamins, and minerals salmon provides an array of health benefits. But when preparing salmon at home, one common question is what does 100g of salmon look like?
Having a clear visual reference for 100g portion sizes of salmon can be extremely helpful for meal planning and cooking. In this comprehensive guide, we will explore exactly what raw and cooked salmon weighing 100g looks like. We will also provide useful comparisons to other common foods to give you a true sense of this portion size.
How to Identify 100g of Raw Salmon
Let’s start by examining what 100g of fresh, uncooked salmon looks like. Here are some tips:
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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
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For a salmon steak or fillet, 100g would be approximately 1⁄4 to 1⁄3 of the total piece of fish.
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Salmon fillets are usually sold in 100g portions, which are equal to 3–4 ounces. Remember that raw weights differ from cooked.
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For a whole salmon side, 100g is a very small part – likely just a thin slice from the mid-section of the fish
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When cutting your own salmon fillet, envision a rectangle about 12-15cm long, 8-10cm wide, and 1-2cm thick.
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Using a kitchen scale is the best way to accurately portion 100g of raw salmon at home. But the visual approximations above provide a good general guideline.
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:
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100g of raw salmon is about the same size as a small chicken breast or a handful of grapes.
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It’s approximately the same weight as two medium eggs or one and a half carrots.
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It looks like 100g of salmon is comparable in size to half an avocado or one small apple.
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It’s roughly the same as a medium banana (without the peel).
So in everyday foods, 100g of raw salmon is a relatively compact portion, similar in size to a chicken breast, apple, or banana. Having these visual size comparisons in mind makes it easier to estimate 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. Here is how a 100g portion of cooked salmon differs:
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Cooked salmon weighs less than raw. A 100g piece of cooked fish may have weighed around 120-130g before cooking.
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The length, width, and height decrease by about 10-20% after cooking due to moisture loss.
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The color changes from translucent pink to opaque pink/orange as proteins denature.
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Texture becomes firmer as protein fibers stiffen and water evaporates. Properly cooked salmon should still be moist and flaky.
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A 100g serving of cooked salmon is about 3 ounces by weight, or roughly the size of a computer mouse.
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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:
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100g of raw salmon is equivalent to about 3⁄4 cup of flaked/chopped fish.
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A 125g fillet is roughly 1 cup of prepped salmon pieces.
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As a general rule, 125g of raw salmon equals about 1 cup chopped.
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Due to moisture loss, 100g of cooked salmon weighs about 3.5 ounces and equals around 1⁄2 cup flaked.
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A 3-ounce portion of cooked salmon flakes into approximately 3⁄8 cup.
So volume measures like cups work best for chopped/flaked salmon while weights like grams and ounces are better for whole fillets and steaks. Knowing these conversions makes substituting amounts easier.
Key Takeaways on 100g of Salmon
To summarize, here are the key points on visualizing 100g of salmon:
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100g of raw salmon is about the size of a deck of cards or average palm.
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It’s approximately 1⁄4 to 1⁄3 of a whole fillet and 3-4 ounces by weight.
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Cooked salmon shrinks slightly so 100g is around 3 ounces cooked.
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Compare 100g to a chicken breast, apple, or banana.
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Allow for 10-20% size reductions when cooking 100g of salmon.
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Remember equivalents like 100g raw = 3⁄4 cup chopped.
So the next time you’re prepping salmon for dinner, use this guide to help estimate perfect 100g portions for recipes or meal plans. Getting familiar with appropriate serving sizes for salmon makes home cooking much easier. With a little practice, visualizing 100g of salmon will become second nature.
What Does 100 Grams of Protein Look Like
Protein can be found in many food sources. However the amounts of protein in each food source varies per gram. Here we’ll explore which foods have the highest amount of protein per gram and what some of the best protein sources are to enjoy so you can have a visual guide.
Wondering what foods have high protein? Here’s a roundup of what 100 grams of protein per day looks like with various food sources.
22g protein (3 ounce serving) of 93% lean ground beef.
For every 3-ounces of lean beef, you’ll get about 22 grams of protein. So, in order to get 100 grams of protein from lean beef, you’ll need about 13 ounces of beef.
27g protein (3 ounce serving) skinless chicken breast.
For every 3-ounces of chicken, you’ll get about 27g protein. So, in order to get 100 grams of protein from chicken, you’ll need to eat about 11 ounces of chicken in a day.
19g protein (3 ounce serving)
For every 3-ounces of salmon, you’ll get about 19g of protein. So, in order to get 100 grams of protein from salmon, you’ll need about 16 ounces of salmon.
6g protein (1 large egg)
For every 1 large egg, you’ll get about 6g of protein. So, in order to get 100 grams of protein from eggs, you’ll need about 16 large eggs.
8g protein (1 cup cooked)
For every 1 cup of cooked pasta, you’ll get about 8g of protein. So, in order to get 100 grams of protein from cooked pasta, you’ll need about 12.5 cups of pasta.
12g protein (1/2-cup serving)
For every 1/2-cup serving of cottage cheese, you’ll get about 12g protein. So, in order to get 100 grams of protein from cottage cheese, you’ll need about 4 cups of cottage cheese.
42g protein (1 can)
So, in order to get 100 grams of protein from tuna, you’ll need about 2 cans of tuna.
8g protein (1 cup) Vitamin D
So, in order to get 100 grams of protein from Vitamin D milk, you’ll need to eat about 12.5 cups of milk.
9g protein (3 ounce serving)
For every 3-ounces of Greek yogurt, you’ll get about 9 g protein. So, in order to get 100 grams of protein from Greek yogurt, you’ll need about 33 ounces of Greek yogurt.
18g protein (1 cup cooked)
For every 1 cup of cooked lentils, you’ll get about 18 g protein. So, in order to get 100 grams of protein from lentils, you’ll need about 5.5 cups.
7g protein (1/2 cup serving)
So, in order to get 100 grams of protein from black beans, you’ll need to eat about 7 cups of black beans in a day.
7g protein (2 tablespoons)
So, in order to get 100 grams of protein from peanut butter, you’ll need about 14 tablespoons.
10g protein (1 cup serving)
So, in order to get 100 grams of protein from chickpeas, you’ll need to eat about 10 cups in a day.
16g protein (3 ounce)
Did you know? Out of all the nuts and seeds, pumpkin seeds have one of the highest protein content. So, in order to get 100 grams of protein from pumpkin seeds, you’ll need about 18 ounces of roasted pumpkin seeds.
4g protein (1/4 cup)
So, in order to get 100 grams of protein from walnuts, you’ll need to eat about 6 1/4 cups of walnuts in a day.
How To Consume 100 Grams of Protein A Day
It’s so easy to fill up on carbs. However, when you’re wanting to lead a healthy lifestyle or if you’re on a weight loss journey, filling up on carbs is not the way to go because of how carbs store in our bodies. Excess carbs are stored in the fat tissue. Filling up on protein is better, as an excess in protein is stored in the reserves to be used by the body as energy and to fulfill its many functions.
If you eat your protein first, you’ll feel full longer, which in turn helps with fat loss and helps you have a healthy body weight.
Eating 100 grams of protein can be done when you make sure you’re consuming protein with each meal (and snacks too). Examples of high protein snacks can include protein powder in smoothies, trying protein bars, or spreading peanut butter on your fruit or veggies.
Lean meats like chicken, lean beef, or fish like salmon are great examples and sources of protein. They usually come in at over 20 grams of protein per food source, which means you’ll feel satisfied with a few short helpings of each item on your plate.
3 FOODS THAT EASILY ADD 100G OF PROTEIN EVERYDAY
FAQ
How much salmon is 100 grams?
100 grams of salmon is approximately 3.5 ounces.
How to visualize 100 grams?
- 1/5 pound or 3.5 ounces.
- 6 segments of a medium sized tangerine (clementine, mandarin)
- About 1 stick of butter, or a little less than half a cup.
- A little less than a cup of almonds.
- About 2 boiled eggs.
- About half a cup of uncooked rice.
- Four large medjool dates.
- Almost a full cup of peanuts.
How many slices are 100 grams of salmon?
Shop Fishnet Slices Of Salmon Sashimi 100g –8 slices | Le Petit Depot.
How much is 100 grams visualized?
100 grams is about 3.5 ounces. A 4 ounce serving of meat is about the size of a deck of playing cards. So roughly the size of the palm of your hand.
How big is 100g of salmon?
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. It’s important to note that the size and appearance of 100g of salmon changes after cooking.
How thick is a 100 gram piece of grilled salmon?
Another method to estimate the thickness of a 100-gram piece of grilled salmon is to consider the overall size and weight of the fillet. Salmon fillets are usually sold in specific weights, such as 4 ounces (113 grams) or 6 ounces (170 grams).
What is a serving size for salmon?
A serving size is a standardized amount of food that helps us compare different foods and ensure we’re consuming the right amount of nutrients. For salmon, a serving size typically refers to 3 ounces or about 85 grams of cooked fish. Now that we know the standard serving size for salmon let’s take a look at what it actually looks like:
How many ounces is 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.
How do you measure a serving of salmon?
A deck of cards: A 3-ounce serving of salmon is roughly the same size as a standard deck of playing cards. This visual representation can help you estimate the portion size without weighing it on a scale. The palm of your hand: Another way to gauge the serving size is by comparing it to the palm of your hand.
How do I know if my salmon is good?
This visual representation can help you estimate the portion size without weighing it on a scale. The palm of your hand: Another way to gauge the serving size is by comparing it to the palm of your hand. A 3-ounce portion of salmon should be about as wide and thick as your palm.