1 piece (medium) of Baked local salmon (120 g) has 218 calories. That works out to 182 calories per 100 g. It contains 0 g of carbs, 29.4 g of protein, 10.8 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Baked local salmon Nutrition Facts

Selected: 1 piece (medium) · 120 g

218

KCAL / 120G

Carbs

· 0% DV

Protein

29.4g

· 59% DV

Fat

10.8g

· 14% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 55% · Fat 45%

Baked local salmon nutrition facts table · 1 piece (medium) (120 g)

Nutrient	Amount	% DV
Calories	218 kcal
Total fat	10.8 g	14%
Saturated fat	2.52 g	13%
Trans fat	0 g
Sodium	60 mg	3%
Total carbohydrate	0 g	0%
Fiber	0 g	0%
Protein	29.4 g	59%

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 local salmon?

Serving	Amount	Calories
1 piece (medium)	120 g	218 kcal
1 slice (thin)	60 g	109 kcal
1 piece (small)	80 g	146 kcal
100 g	100 g	182 kcal
1 slice (thick)	100 g	182 kcal
1 serving (medium)	150 g	273 kcal
1 piece (large)	180 g	328 kcal
1 serving (large)	200 g	364 kcal
1 piece (extra large)	250 g	455 kcal

Calculated from 182 calories per 100 g.

Frequently Asked Questions About Baked local salmon

How do you bake local salmon?

To bake local salmon, place the portions in a baking dish, season with salt, pepper, olive oil and lemon, then cook in a preheated oven until the flesh flakes easily. Add garlic or fresh herbs for extra flavour, and avoid overcooking so the fish stays moist.

What temperature should you bake local salmon at?

Bake local salmon at 400°F (200°C) for a reliable starting point. Thicker portions need longer than thin ones, so check the centre rather than relying only on the clock. The fish is done when it is opaque and separates easily with a fork.

Should local salmon be baked skin-side up or down?

Bake local salmon skin-side down. The skin acts as a barrier between the flesh and the hot pan, helping the fish stay intact and moist. You can remove the skin easily after cooking if you prefer not to eat it.

How can you tell when baked local salmon is done?

Baked local salmon is done when its centre is opaque and the flesh flakes apart with gentle pressure. For a food-safety check, use a thermometer in the thickest part; fish should reach 145°F (63°C). Take care not to mistake a browned surface for a cooked centre.

Do you need to cover local salmon with foil when baking it?

No, you do not need to cover local salmon with foil. Baking it uncovered gives the surface a little colour, while a foil cover or sealed foil packet traps steam and keeps it softer. Choose the method based on whether you prefer a browned or tender finish.

Can you bake local salmon straight from frozen?

Yes, you can bake local salmon from frozen, but it will take longer and may cook less evenly than thawed portions. Remove any packaging, place the fish in a baking dish, and check the thickest part for doneness before serving.

What seasoning goes well with baked local salmon?

Lemon, garlic, black pepper and dill pair especially well with baked local salmon. For a different flavour, try Dijon mustard or smoked paprika. Use a light coating of oil so the seasonings adhere without masking the fish’s flavour.

What should you serve with baked local salmon?

Serve baked local salmon with roasted vegetables, potatoes, rice or a crisp green salad. A lemony yogurt sauce or simple vinaigrette adds freshness and complements the fish without overpowering it.

How long does baked local salmon last in the fridge?

Baked local salmon keeps for up to 3 days in the refrigerator when promptly chilled and stored in a sealed container. Reheat it gently until hot throughout, or flake it cold into a salad; discard it if it has been left out for too long.

Is baked local salmon good for you?

Yes, baked local salmon is a nutrient-rich choice, providing high-quality protein, omega-3 fats and vitamin D. Baking lets you prepare it without the extra oil used for frying; pair it with vegetables or another fibre-rich side for a more complete meal.

Baked local salmon Vitamins & Minerals

Vitamins

B12

5.4µg · 225% DV

Vitamin D

14.4µg · 72% DV

10.2mg · 64% DV

0.96mg · 56% DV

Minerals

Selenium

36µg · 65% DV

Phosphorus

324mg · 46% DV

Iodine

36µg · 24% DV

Potassium ⭐

504mg · 15% DV

Sodium

60mg · 3% DV

Baked local salmon Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked local salmon

To burn the 218 calories in 1 piece (medium) (120 g):

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

25min

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 local salmon?

Baked local salmon is oven-cooked fish sold in Turkey as “yerli somon” (“local salmon”). The name often refers to rainbow trout raised in the Black Sea, rather than Atlantic salmon. Baking keeps the flesh tender and brings out its rich, naturally oily flavour; it is commonly seasoned with lemon, garlic and herbs. In Turkey it makes an easy main course with salad, vegetables or rice, while elsewhere it also works well with potatoes or grains. It provides substantial protein along with omega-3 fats. For a lighter plate, use just a little added oil and serve it with plenty of vegetables; leftovers are good flaked into a salad.

How Nutritious Is Baked local salmon?

Nutrient density

Very high

80/ 100

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

52/ 100

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 local 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 local salmon Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked local 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 local salmon Fat Profile

SATURATED

2.52g

MONOUNSATURATED

4.56g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Baked local salmon

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Baked local salmon vs Canned Tuna66 kcal more per 100 g

→🐟vs🐟

Baked local salmon vs Fish72 kcal more per 100 g

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Baked local salmon vs Tuna50 kcal more per 100 g

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116 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026

Baked local salmon Calories

Quick answer

Baked local salmon Nutrition Facts

Baked local salmon nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (120 g)

How Many Calories in 1 Medium Baked local salmon?

Frequently Asked Questions About Baked local salmon

How do you bake local salmon?

What temperature should you bake local salmon at?

Should local salmon be baked skin-side up or down?

How can you tell when baked local salmon is done?

Do you need to cover local salmon with foil when baking it?

Can you bake local salmon straight from frozen?

What seasoning goes well with baked local salmon?

What should you serve with baked local salmon?

How long does baked local salmon last in the fridge?

Is baked local salmon good for you?

Baked local salmon Vitamins & Minerals

Baked local salmon Glycemic Index

How to Burn Off Baked local salmon

What is Baked local salmon?

How Nutritious Is Baked local salmon?

Nutrient density

Satiety score

Is Baked local salmon Processed?

Does Baked local salmon Contain Allergens?

Which Diets Is Baked local salmon Good For?

Baked local salmon Fat Profile

Compare Baked local salmon

Foods Similar to Baked local salmon

Have another question about Baked local salmon?

Baked local salmon nutrition facts table · 1 piece (medium) (120 g)