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Baked Norwegian Salmon Calories
Rich in omega-3, high-quality protein, oven-baked Norwegian salmon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Norwegian Salmon (120 g) has 250 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 27 g of protein, 15.6 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Norwegian Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
250
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27g
· 54% DV
Fat
15.6g
· 20% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 43% · Fat 57%
Baked Norwegian Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.48 g | 17% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 Norwegian Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 250 kcal |
| 1 piece (extra small) | 60 g | 125 kcal |
| 1 piece (small) | 80 g | 166 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (medium) | 150 g | 312 kcal |
| 1 piece (large) | 180 g | 374 kcal |
| 1 serving (large) | 200 g | 416 kcal |
| 2 piece (double) | 240 g | 499 kcal |
| 1 piece (extra large) | 250 g | 520 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Baked Norwegian Salmon
How do you bake Norwegian salmon?
Bake Norwegian salmon by seasoning the fillet with salt, pepper, and a little olive oil, then placing it in a preheated oven. Add lemon, herbs, or garlic for flavor, and remove it once the flesh turns opaque and flakes easily.
How long does baked Norwegian salmon take to cook?
Baked Norwegian salmon usually takes about 12–15 minutes in a 200°C (400°F) oven. Thicker pieces need longer, so check the thickest part: it should be opaque and separate easily with a fork.
What temperature should you use for baked Norwegian salmon?
A 200°C (400°F) oven works well for baked Norwegian salmon. Preheat the oven first, and check the fish before the end of the cooking time because thin fillets can dry out quickly.
Is Norwegian salmon wild-caught or farmed?
Norwegian salmon sold for cooking is commonly farm-raised Atlantic salmon, not wild-caught Pacific salmon. Farming practices and product details can vary, so the package or fishmonger can identify the source of a particular fillet.
Should you bake Norwegian salmon with the skin on?
Yes, you can bake Norwegian salmon with the skin on, and placing it skin-side down helps protect the flesh from direct heat. The cooked fish usually lifts away from the skin easily when served.
Can you bake Norwegian salmon from frozen?
Yes, you can bake Norwegian salmon from frozen, though thawing it first generally gives more even results. If baking it frozen, allow extra cooking time and make sure the thickest part is fully cooked before serving.
How can you keep baked Norwegian salmon moist?
Keep baked Norwegian salmon moist by avoiding overcooking and brushing the surface lightly with oil. You can also cover the fillet loosely with foil while it bakes, then uncover it briefly if you want the top to brown.
What seasoning goes well with baked Norwegian salmon?
Lemon, dill, garlic, black pepper, and olive oil all pair well with baked Norwegian salmon. For a richer flavor, brush on a little mustard or honey, but avoid a heavy coating that can overpower the fish.
What should you serve with baked Norwegian salmon?
Serve baked Norwegian salmon with roasted vegetables, potatoes, rice, or a crisp salad. A lemony yogurt or herb sauce complements the fish without masking its flavor, and makes a simple meal feel complete.
How long does baked Norwegian salmon keep in the fridge?
Baked Norwegian salmon keeps in the refrigerator for about three to four days when promptly cooled and stored in a covered container. Reheat it gently until hot throughout, or eat it cold in a salad; avoid repeated reheating.
Baked Norwegian Salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
13.08µg · 65% DV
B3
9.48mg · 59% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
461mg · 14% DV
Sodium
60mg · 3% DV
Baked Norwegian Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Norwegian Salmon
To burn the 250 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 Norwegian Salmon?
Baked Norwegian Salmon is a simple oven-cooked dish made with salmon from Norway, often seasoned with herbs, lemon and a little oil. Baking keeps the flesh tender and moist, while the surface may turn lightly golden. Its rich, savoury flavour needs little embellishment, so it works as an easy centrepiece for a meal.
Serve it with potatoes, grains or roasted vegetables, or add a crisp salad for a lighter plate. Salmon is naturally rich in omega-3 fats and high-quality protein; a 100 g portion provides 22.5 g of protein. The dish suits many eating styles, and you can keep it lighter by using only a small amount of added oil.
How Nutritious Is Baked Norwegian 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 Norwegian 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 Norwegian Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked Norwegian Salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Norwegian Salmon Fat Profile
SATURATED
3.48g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.84g
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.