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Baked Salmon (250g raw weight) Calories
Rich in omega-3, high protein, baked salmon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Salmon (250g raw weight) (175 g) has 361 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 38.5 g of protein, 22.8 g of fat and 0 g of fiber. Its 7.9 µg of B12 covers 328% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Salmon (250g raw weight) Nutrition Facts
Selected: 1 piece (medium) · 175 g
361
KCAL / 175G
Carbs
0g
· 0% DV
Protein
38.5g
· 77% DV
Fat
22.8g
· 29% 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 Salmon (250g raw weight) nutrition facts table · 1 piece (medium) (175 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 361 kcal | |
| Total fat | 22.8 g | 29% |
| Saturated fat | 5.43 g | 27% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 38.5 g | 77% |
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 Salmon (250g raw weight)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 175 g | 361 kcal |
| 1 piece (extra small) | 90 g | 185 kcal |
| 100 g | 100 g | 206 kcal |
| 1 piece (small) | 125 g | 258 kcal |
| 1 serving (medium) | 200 g | 412 kcal |
| 1 piece (large) | 250 g | 515 kcal |
| 1 serving (large) | 250 g | 515 kcal |
| 1 piece (extra large) | 300 g | 618 kcal |
| 2 piece (double) | 350 g | 721 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Baked Salmon (250g raw weight)
How long should you bake salmon?
Bake salmon for about 12–15 minutes at 400°F (200°C), depending on the thickness of the fillet. It is ready when the flesh turns opaque and separates easily with a fork; check the thickest part rather than relying on time alone.
Should you cover baked salmon with foil?
No, you do not need to cover baked salmon with foil. Leaving it uncovered helps the surface cook rather than steam; cover it loosely only if the top is browning too quickly or you want to retain more moisture.
Can you eat the skin on baked salmon?
Yes, baked salmon skin is edible when the fish has been properly cleaned and cooked. It may stay soft rather than crisp in the oven; if you prefer crisp skin, dry it before cooking and place the fillet skin-side down.
How do you stop baked salmon from sticking to the pan?
Line the pan with parchment paper or lightly oil it to keep baked salmon from sticking. Placing the fillet skin-side down also helps protect the flesh, and letting it cook undisturbed makes it easier to lift off in one piece.
Can you bake salmon straight from frozen?
Yes, you can bake salmon from frozen, but it needs longer than thawed fish. Separate the portions, bake until the center is fully cooked, and check the thickest part; thawing it in the refrigerator first gives more even results.
How can you tell when baked salmon is done?
Baked salmon is done when its center reaches 145°F (63°C) and the flesh is opaque and flakes apart easily. Check with a food thermometer in the thickest section, since the thinner edges can finish cooking sooner.
What is the best way to season baked salmon?
Lemon, black pepper, garlic, dill, and olive oil make a simple seasoning for baked salmon. For a different flavor, use mustard with a little honey or paprika; avoid adding too much lemon juice long before cooking, as it can change the fish’s texture.
What should you serve with baked salmon?
Serve baked salmon with roasted vegetables, potatoes, rice, or a crisp salad. For a quick meal, roast asparagus or broccoli on the same tray, keeping in mind that vegetables may need a head start depending on how quickly they cook.
How should you store and reheat leftover baked salmon?
Refrigerate leftover baked salmon in a covered container within two hours and eat it within three days. Reheat it gently, covered, until hot throughout to reduce drying; you can also flake it cold into a salad or sandwich.
Is baked salmon a healthy choice?
Yes, baked salmon is a nutritious choice, providing protein and omega-3 fats without needing deep-frying. Baking keeps added fat under your control; pair it with vegetables or a whole grain for a balanced meal.
Baked Salmon (250g raw weight) Vitamins & Minerals
Vitamins
B12
7.88µg · 328% DV
Vitamin D
22.75µg · 114% DV
B6
1.4mg · 82% DV
B3
13.13mg · 82% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
438mg · 63% DV
Iodine
53µg · 35% DV
Potassium ⭐
613mg · 18% DV
Sodium
88mg · 4% DV
Baked Salmon (250g raw weight) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Salmon (250g raw weight)
To burn the 361 calories in 1 piece (medium) (175 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 Salmon (250g raw weight)?
Baked salmon is a simple dish made by cooking salmon in the oven, often with a little oil, lemon and herbs. The fish stays moist and flakes easily when cooked, with a rich, savoury flavour. It is served around the world as a main course; pair it with roasted vegetables, potatoes or a crisp salad for an easy meal.
Salmon is naturally rich in protein and contains no carbohydrates; this entry provides 22 g of protein per 100 g. Its own richness brings plenty of flavour, so you can keep the preparation light with lemon and herbs rather than a creamy sauce. The 250 g listed here is the fish’s raw weight.
How Nutritious Is Baked Salmon (250g raw weight)?
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 Salmon (250g raw weight) 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 Salmon (250g raw weight) Contain Allergens?
Contains these allergens:
Which Diets Is Baked Salmon (250g raw weight) 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 Salmon (250g raw weight) Fat Profile
SATURATED
5.43g
MONOUNSATURATED
7.88g
POLYUNSATURATED
5.6g
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.