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Baked salmon head Calories
Rich in omega-3, high protein, source of vitamin D and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon head (180 g) has 324 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 39.6 g of protein, 18 g of fat and 0 g of fiber. Its 8.1 µg of B12 covers 338% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon head Nutrition Facts
Selected: 1 piece (medium) · 180 g
324
KCAL / 180G
Carbs
0g
· 0% DV
Protein
39.6g
· 79% DV
Fat
18g
· 23% 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 49% · Fat 51%
Baked salmon head nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 3.96 g | 20% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39.6 g | 79% |
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 head?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 324 kcal |
| ½ piece (half) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 120 g | 216 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 serving (large) | 220 g | 396 kcal |
| 1 piece (large) | 250 g | 450 kcal |
| 1 piece (extra large) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked salmon head
How do you cook a baked salmon head?
To make a baked salmon head, remove the gills, pat the head dry, and season it with oil, salt, and aromatics such as lemon or garlic. Bake until the flesh is opaque and separates easily from the bone.
Can you eat a baked salmon head?
Yes, a baked salmon head is edible, and it contains tender meat around the cheeks and other parts of the head. Remove the gills and hard bones, then check carefully for small bones as you eat.
What parts of a baked salmon head can you eat?
You can eat the cheeks, forehead meat, and soft flesh around the eyes of a baked salmon head. The gills are usually removed before cooking, and the bones should be discarded rather than swallowed.
How do you eat a baked salmon head?
Eat a baked salmon head by lifting off the skin and gently pulling the cooked meat from the cheeks and bones with a fork. Work carefully around the small bones, or pick out the meat before serving it.
Do you need to remove the gills before baking a salmon head?
Yes, remove the gills before baking a salmon head. They can give the finished fish a bitter or metallic taste, and removing them also makes it easier to clean the cavity thoroughly.
Does a baked salmon head taste good?
Yes, a baked salmon head has rich, savory salmon flavor, with especially soft, succulent meat in the cheeks. The skin and flesh near the bones can taste richer than a lean piece of salmon fillet.
Can you make salmon stock from a baked salmon head?
Yes, you can use a baked salmon head to make a flavorful stock. Remove the gills first, then simmer the head with aromatic vegetables; strain the liquid carefully to remove bones before using it in soup.
What should you serve with a baked salmon head?
Serve a baked salmon head with crisp salad, roasted vegetables, or potatoes to balance its rich flavor. Lemon wedges and fresh herbs brighten the fish, while crusty bread is handy for the soft meat.
How do you store leftover baked salmon head?
Refrigerate leftover baked salmon head promptly in a covered container and eat it soon. Removing the meat from the bones before storing makes leftovers easier to reheat and helps you spot any small bones.
Is a baked salmon head high in mercury?
No, salmon is generally considered a low-mercury fish, so its head is not typically a high-mercury choice. If you are pregnant or have specific medical concerns about seafood, ask your healthcare professional for personal guidance.
Baked salmon head Vitamins & Minerals
Vitamins
B12
8.1µg · 338% DV
Vitamin D
21.6µg · 108% DV
B6
1.26mg · 74% DV
B3
11.7mg · 73% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
396mg · 57% DV
Iodine
54µg · 36% DV
Potassium ⭐
612mg · 18% DV
Sodium
99mg · 4% DV
Baked salmon head Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon head
To burn the 324 calories in 1 piece (medium) (180 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 head?
Baked salmon head is made by roasting a salmon’s head, often with lemon, herbs, onion or a little oil. The cheeks and the meat around the collar are especially worth seeking out; once cooked, they separate easily from the bones. It is a practical, nose-to-tail way to enjoy salmon, though it is less familiar than fillets in many English-speaking kitchens.
The flesh is tender and rich, with crisp edges if the skin browns well. Serve it hot as a main, with salad, roasted vegetables or bread, and let diners pick the meat from the bones. It provides plenty of protein and omega-3 fats, with no carbohydrates. A squeeze of lemon and a generous side of vegetables keep the meal feeling fresh.
How Nutritious Is Baked salmon head?
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 head 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 head Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon head 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 head Fat Profile
SATURATED
3.96g
MONOUNSATURATED
7.56g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.