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Baked lemon salmon Calories
Rich in omega-3, high protein, low carb, vitamin C boost
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked lemon salmon (120 g) has 186 calories. That works out to 155 calories per 100 g. It contains 1.4 g of carbs, 25.8 g of protein, 8.6 g of fat and 0.4 g of fiber. Its 5 µg of B12 covers 210% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked lemon salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
186
KCAL / 120G
Carbs
1.4g
· 1% DV
Protein
25.8g
· 52% DV
Fat
8.6g
· 11% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 55% · Fat 42%
Baked lemon salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 1.4 g | 1% |
| Fiber | 0.4 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 Baked lemon salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 186 kcal |
| 1 slice (thin) | 60 g | 93 kcal |
| 1 piece (mini) | 60 g | 93 kcal |
| 1 piece (small) | 80 g | 124 kcal |
| 100 g | 100 g | 155 kcal |
| 1 slice (thick) | 100 g | 155 kcal |
| 1 serving (medium) | 150 g | 233 kcal |
| 1 piece (large) | 180 g | 279 kcal |
| 1 serving (large) | 200 g | 310 kcal |
| 1 piece (extra large) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Baked lemon salmon
How do you make baked lemon salmon?
Baked lemon salmon is made by placing salmon fillets in a baking dish, seasoning them with salt, pepper, olive oil and lemon, then baking until just cooked. Add fresh herbs such as dill or parsley for a simple finishing touch.
How long should you bake baked lemon salmon?
Bake baked lemon salmon at 400°F (200°C) for about 12–15 minutes, depending on the thickness of the fillets. Start checking early, since thin pieces cook quickly and overbaking can make the fish dry.
How can you tell when baked lemon salmon is done?
Baked lemon salmon is done when the flesh turns opaque and separates into flakes with gentle pressure from a fork. For a reliable check, the thickest part should reach an internal temperature of 145°F (63°C).
Should you bake lemon salmon with the skin on or off?
You can bake lemon salmon with the skin on; it helps protect the flesh from direct heat and makes the fillet easier to handle. The skin can be removed easily after baking if you do not want to eat it.
How do you keep baked lemon salmon from drying out?
Keep baked lemon salmon moist by avoiding overcooking and checking it as it nears the end of its baking time. A light coating of olive oil and covering the dish during baking can also help retain moisture.
Can you make baked lemon salmon with frozen salmon?
Yes, you can make baked lemon salmon with frozen salmon, but thaw the fillets in the refrigerator first for more even cooking. Pat them dry before adding lemon and seasonings so excess surface moisture does not dilute the flavors.
Do you put lemon slices on top of baked lemon salmon or underneath it?
For baked lemon salmon, place a few lemon slices on top for a bright aroma and tuck others beside the fillets. Avoid covering the fish completely with thick slices, which can slow browning and make the surface wet.
What herbs go best with baked lemon salmon?
Dill, parsley and thyme pair especially well with baked lemon salmon. Add chopped fresh herbs after baking for a fresh flavor, or use a little dried thyme before cooking; garlic and black pepper also complement the lemon.
What should you serve with baked lemon salmon?
Serve baked lemon salmon with roasted vegetables, rice, potatoes or a crisp green salad. For a quick meal, pair it with asparagus or green beans and spoon a little of the lemony pan juice over the sides.
How should you store leftover baked lemon salmon?
Store leftover baked lemon salmon in a covered container in the refrigerator and eat it within three to four days. Reheat it gently, covered, to limit drying, or flake it cold into a salad or sandwich.
Baked lemon salmon Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
B6
1.02mg · 60% DV
B3
9mg · 56% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
276mg · 39% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
66mg · 3% DV
Baked lemon salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked lemon salmon
To burn the 186 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 Baked lemon salmon?
Baked lemon salmon is made by cooking salmon in the oven with plenty of lemon, which brightens its rich, savoury flavour. The fish turns tender and flaky while the lemon gives the surface a fresh, fragrant note. It is a straightforward preparation enjoyed in many places, rather than a dish tied to one particular origin.
Serve it hot with salad, roasted vegetables or potatoes; a simple green salad keeps the meal light. Salmon is a protein-rich choice and naturally low in carbohydrates: a 100 g portion provides 21.5 g of protein and 1.2 g of carbohydrates. If you want a lighter plate, pair it with vegetables instead of a heavier side.
How Nutritious Is Baked lemon 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 Baked lemon 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 Baked lemon salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked lemon 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
Baked lemon salmon Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.24g
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.