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Baked Mustard Salmon Calories
Rich in omega-3, high protein, baked, mustard flavor
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Mustard Salmon (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 26.4 g of protein, 12.6 g of fat and 0.4 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 Mustard Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
1.8g
· 1% DV
Protein
26.4g
· 53% DV
Fat
12.6g
· 16% 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 47% · Fat 50%
Baked Mustard Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 26.4 g | 53% |
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 Mustard Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked Mustard Salmon
How do you make baked mustard salmon?
To make baked mustard salmon, coat salmon fillets with mustard, a little oil, lemon, and seasoning, then bake until the flesh flakes easily. Avoid overcooking: salmon becomes dry when left in the oven after it is done.
What mustard is best for baked mustard salmon?
Dijon mustard is a popular choice for baked mustard salmon because its sharp, smooth flavor pairs well with rich fish. Whole-grain mustard gives the coating more texture, while mild yellow mustard makes the flavor less assertive.
Can you bake frozen salmon for baked mustard salmon?
Yes, but thawing the salmon in the refrigerator first usually gives baked mustard salmon a more even texture. Pat the thawed fillets dry before adding the mustard so the coating clings instead of sliding off.
Should you leave the skin on baked mustard salmon?
Yes, you can leave the skin on baked mustard salmon; it helps hold the fillet together as it cooks. Put the fish skin-side down, and lift the flesh away from the skin when serving if you do not want to eat it.
How can you tell when baked mustard salmon is done?
Baked mustard salmon is done when the center is opaque and the flesh separates into flakes with gentle pressure. If the middle still looks translucent and raw, keep cooking briefly and check again to avoid drying out the rest.
What can you serve with baked mustard salmon?
Roasted potatoes, green vegetables, or a crisp salad all go well with baked mustard salmon. Choose a simple side with fresh or lemony flavors to balance the mustard coating without overwhelming the salmon.
Can you use honey in baked mustard salmon?
Yes, a little honey works in baked mustard salmon, especially with Dijon mustard, by balancing its sharpness with sweetness. Mix it into the coating rather than adding a thick layer, which can brown too quickly in the oven.
Can baked mustard salmon be made ahead?
You can mix the mustard coating ahead, but it is best to coat and bake the salmon close to serving time. Keeping raw fish coated for too long, especially with lemon juice, can alter its texture.
How long does leftover baked mustard salmon keep?
Store leftover baked mustard salmon in a sealed container in the refrigerator and eat it within a few days. Refrigerate it promptly after serving, and discard it if it develops an unusual smell, slimy surface, or changed appearance.
How do you reheat baked mustard salmon without drying it out?
Reheat baked mustard salmon gently, covered, in the oven or in short bursts in the microwave. Stop as soon as it is hot throughout; prolonged reheating makes the fish dry and can toughen its texture.
Baked Mustard Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Vitamin D
10.8µg · 54% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
312mg · 45% DV
Iodine
30µg · 20% DV
Potassium ⭐
456mg · 13% DV
Sodium
264mg · 11% DV
Baked Mustard Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Mustard Salmon
To burn the 216 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 Mustard Salmon?
Baked Mustard Salmon is a straightforward main dish of salmon fillets coated with mustard and cooked in the oven. It is not tied to one particular regional cuisine; variations are made wherever salmon is baked. Mustard brings a tangy, gently sharp contrast to the fish’s rich flavour, while baking leaves the flesh tender and moist.
It works well as a weeknight dinner with roasted vegetables, potatoes or a crisp salad, and can be served warm or at room temperature. Salmon makes this a protein-rich dish with omega-3 fats and very little carbohydrate. For a lighter plate, pair it with plenty of greens and use just enough mustard to season the fish without masking its flavour.
How Nutritious Is Baked Mustard 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 Mustard 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 Mustard Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked Mustard 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 Mustard Salmon Fat Profile
SATURATED
2.64g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.52g
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.