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Baked or fried salmon Calories
Rich in omega-3, high protein, baked or pan-fried
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked or fried salmon (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 16.2 g of fat and 0 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 or fried salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
16.2g
· 21% 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 44% · Fat 56%
Baked or fried salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 g | 56% |
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 or fried salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (extra small) | 60 g | 126 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 200 g | 420 kcal |
| 2 piece (double) | 240 g | 504 kcal |
| 1 piece (jumbo) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Baked or fried salmon
Is baked or fried salmon good for you?
Yes, baked or lightly pan-fried salmon is a nutritious main dish that provides protein and omega-3 fats. Pan-frying it in a lot of oil adds extra fat, while baking it needs little or no added oil.
Is baked or fried salmon better than grilled salmon?
Neither method is automatically better: baked salmon cooks gently with little added fat, while pan-fried salmon develops a browned surface and can cook quickly. Choose based on the texture you prefer and how much oil you use.
How do you bake or pan-fry salmon without drying it out?
To keep baked or fried salmon moist, avoid overcooking it and check the thickest part as it cooks. A little oil or a covered baking dish helps, and removing the fish from the heat as soon as it flakes prevents it turning dry.
How can you tell when baked or fried salmon is done?
Baked or fried salmon is done when its center turns opaque and the flesh separates easily into flakes with a fork. For a food thermometer, the thickest part should reach 145°F (63°C).
Can you eat the skin on baked or fried salmon?
Yes, salmon skin is edible, and pan-frying can make it crisp. Pat the skin dry before cooking and place it skin-side down in a hot pan; remove it after cooking if you prefer not to eat it.
What seasoning goes well with baked or fried salmon?
Lemon, black pepper, garlic, and dill pair especially well with baked or fried salmon. For a different flavor, try paprika or a soy-and-ginger glaze, adding sugary glazes near the end so they do not burn.
What should you serve with baked or fried salmon?
Serve baked or fried salmon with roasted vegetables, a green salad, rice, or potatoes. A bright, acidic side such as lemon-dressed greens balances the fish’s richness without overwhelming its flavor.
Can you cook baked or fried salmon from frozen?
Yes, salmon can be cooked from frozen, but it takes longer and may cook less evenly. For more reliable results, thaw it in the refrigerator first and pat the surface dry before baking or pan-frying.
How long does baked or fried salmon last in the fridge?
Cooked salmon keeps in the refrigerator for up to three to four days when stored promptly in a covered container. Reheat only the portion you plan to eat, or serve it cold in a salad.
Can you reheat baked or fried salmon in the microwave?
Yes, you can microwave leftover baked or fried salmon, but gentle heating helps keep it from drying out. Cover it loosely and heat in short bursts until warm; adding a splash of water can help retain moisture.
Baked or fried salmon Vitamins & Minerals
Vitamins
B12
5.04µg · 210% DV
B6
1.02mg · 60% DV
Vitamin D
12µg · 60% DV
B3
9mg · 56% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
504mg · 15% DV
Sodium
72mg · 3% DV
Baked or fried salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked or fried salmon
To burn the 252 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 or fried salmon?
Baked or fried salmon is a simple preparation of salmon cooked in the oven or in a pan. Salmon is a rich, oily fish; baking keeps the cooking hands-off, while pan-frying gives the surface a lightly crisp finish. Seasoning is often kept simple so the fish’s flavour comes through.
Across many English-speaking countries, it is served as a weeknight main with lemon, herbs, vegetables, potatoes or grains, and it also works well cold in salads. It provides plenty of protein and omega-3 fats, with no carbohydrates. For a lighter meal, bake it or use only a little oil in the pan, then pair it with vegetables and a fresh salad.
How Nutritious Is Baked or fried 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 or fried 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 or fried salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked or fried 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 or fried salmon Fat Profile
SATURATED
3.24g
MONOUNSATURATED
6.12g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.