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Asian-Style Baked Salmon Calories
Rich in omega-3, baked salmon with Asian sauces
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Asian-Style Baked Salmon (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 2.8 g of carbs, 25.8 g of protein, 12.6 g of fat and 0.2 g of fiber. Its 5 µg of B12 covers 210% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Asian-Style Baked Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
2.8g
· 1% DV
Protein
25.8g
· 52% DV
Fat
12.6g
· 16% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 45% · Fat 50%
Asian-Style Baked Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 25.8 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Asian-Style Baked Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (extra small) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 1 piece (extra large) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Asian-Style Baked Salmon
How do you make Asian-Style Baked Salmon?
Asian-Style Baked Salmon is made by coating salmon with a sauce typically flavored with soy sauce, ginger, and garlic, then baking it until opaque and flaky. Marinate it briefly in the refrigerator, and avoid pouring excess sauce into the baking dish if you want the fish to brown.
What sauce goes on Asian-Style Baked Salmon?
Asian-Style Baked Salmon is commonly topped with a soy-ginger-garlic sauce, often balanced with sesame oil and a little honey, citrus, or rice vinegar. Taste the sauce before adding salt, since soy sauce can already make it quite salty.
What should you serve with Asian-Style Baked Salmon?
Asian-Style Baked Salmon pairs well with rice, steamed vegetables, or a crisp cucumber and carrot salad. Rice soaks up the savory sauce, while vegetables add freshness and make the plate feel less rich.
How long does Asian-Style Baked Salmon take to cook?
Asian-Style Baked Salmon usually takes about 12–15 minutes in a hot oven, though thicker pieces need longer. It is done when the flesh is opaque and separates into flakes; a thermometer should read 63°C (145°F) in the thickest part.
Can you eat the skin on Asian-Style Baked Salmon?
Yes, you can eat the skin on Asian-Style Baked Salmon if it has been cooked properly. Baking the fish skin-side down helps protect the flesh from the pan; pat the skin dry first if you want it to crisp up.
How long should you marinate Asian-Style Baked Salmon?
Marinate Asian-Style Baked Salmon for about 15–30 minutes to add flavor without changing the texture too much. Keep it covered in the refrigerator while it marinates, especially if the sauce contains citrus or vinegar.
How long does leftover Asian-Style Baked Salmon last in the fridge?
Leftover Asian-Style Baked Salmon keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly rather than leaving it at room temperature, and reheat it gently to help prevent the fish from drying out.
Can you freeze Asian-Style Baked Salmon?
Yes, you can freeze cooked Asian-Style Baked Salmon after it has cooled. Pack it airtight to limit freezer burn, then thaw it in the refrigerator; the fish may be softer after thawing, especially if it was frozen with a lot of sauce.
Is Asian-Style Baked Salmon safe to eat during pregnancy?
Yes, fully cooked Asian-Style Baked Salmon can be eaten during pregnancy, and salmon is a low-mercury fish choice. Avoid raw or undercooked salmon; ask your clinician about personal seafood guidance if your pregnancy or health needs require it.
How can you make Asian-Style Baked Salmon sauce less salty?
Use reduced-sodium soy sauce or replace part of the soy sauce with water and citrus juice to make Asian-Style Baked Salmon less salty. Add the sauce gradually, since the fish does not need to be submerged to pick up its flavor.
Asian-Style Baked Salmon Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
Vitamin D
12.6µg · 63% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
288mg · 41% DV
Iodine
36µg · 24% DV
Sodium
408mg · 18% DV
Potassium ⭐
456mg · 13% DV
Asian-Style Baked Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asian-Style Baked Salmon
To burn the 222 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Asian-Style Baked Salmon?
Asian-style baked salmon is a contemporary dish of salmon cooked in the oven with flavours inspired by Asian cuisines. Recipes vary, and the name does not point to one traditional dish or a single country; the sauce may be savoury, sweet-savoury or soy-based. Baking keeps the fish tender and moist, while the coating concentrates its flavour.
Serve it with rice, noodles or greens for an easy weeknight meal, or add crisp vegetables and citrus to balance a richer sauce. Salmon is naturally protein-rich and supplies omega-3 fats; this dish has 21.5 g of protein per 100 g. For a lighter plate, use less sauce and pair the fish with plenty of vegetables.
How Nutritious Is Asian-Style Baked Salmon?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Asian-Style Baked Salmon Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Asian-Style Baked Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Asian-Style Baked Salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Asian-Style Baked Salmon Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.92g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.