Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🐟
Baked salmon (raw weight) Calories
High-protein omega-3 fish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon (raw weight) (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33.2 g of protein, 18.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon (raw weight) Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.2g
· 66% DV
Fat
18.6g
· 24% 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 salmon (raw weight) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.01 g | 20% |
| Trans fat | 0.05 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.2 g | 66% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Baked salmon (raw weight)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (small) | 28.4 g | 58 kcal |
| 1 piece (small) | 75 g | 155 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (small) | 100 g | 206 kcal |
| 1 piece (medium) | 120 g | 247 kcal |
| 1 piece (large) | 150 g | 309 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (extra large) | 220 g | 453 kcal |
| 1 serving (large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Baked salmon (raw weight)
How do you make baked salmon?
To make baked salmon, place the fillet in a baking dish, season it with salt and pepper, and add a little oil and lemon. Bake in a preheated oven until the flesh turns opaque and flakes easily.
What temperature should you bake salmon at, and for how long?
Bake salmon at about 400°F (200°C) for roughly 12–15 minutes for an average fillet; thicker pieces take longer. The safest check is an internal temperature of 145°F (63°C) at the thickest point.
Why does white stuff come out of baked salmon?
The white substance on baked salmon is albumin, a natural protein that firms up and seeps out as the fish cooks. It is safe to eat; cooking salmon more gently can reduce how much appears.
Can you bake salmon straight from frozen?
Yes, you can bake salmon from frozen without thawing it first. Separate the portions, allow extra cooking time, and check the thickest part for doneness, since the outside may cook before the center.
Should you rinse salmon before baking it?
No, you do not need to rinse salmon before baking; rinsing can spread raw fish droplets around the sink. Pat the surface dry with a paper towel instead, which also helps the fish brown.
Which side of salmon goes down when baking it?
Place salmon skin-side down in the baking dish. The skin protects the flesh from direct heat and helps keep it intact; once cooked, the flesh usually lifts away from the skin easily.
How do you keep baked salmon from drying out?
To keep baked salmon moist, avoid overcooking it and start checking the thickest part near the end of the cooking time. A light coating of oil and a short rest after baking also help preserve its texture.
How do you remove pin bones from salmon before baking?
Run your fingertips along the center line of the salmon to locate any pin bones, then pull each one out with clean tweezers in the direction it points. Check again before seasoning and baking.
How should leftover baked salmon be stored?
Refrigerate leftover baked salmon in a covered container within two hours of cooking and eat it within 3–4 days. Discard it if it develops an unusual smell or texture.
How can you reheat baked salmon without drying it out?
Reheat baked salmon gently in a covered oven-safe dish with a splash of water or broth, using low heat until warmed through. Covering it traps steam and helps prevent the flesh from drying out.
Baked salmon (raw weight) Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
12.08mg · 76% DV
B6
1.23mg · 72% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
51µg · 34% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Baked salmon (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 (raw weight)
To burn the 309 calories in 1 piece (medium) (150 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 (raw weight)?
Baked salmon (raw weight) is salmon cooked in the oven, a straightforward preparation enjoyed in many places rather than a dish tied to one specific region. “Raw weight” indicates that the portion is measured before cooking.
The fish turns tender and flaky, with a lightly browned surface; lemon, herbs or pepper are common seasonings. It works as a simple weeknight dinner with vegetables, potatoes or a salad, and is also served at festive meals in many salmon-eating regions. Salmon is naturally rich in protein and omega-3 fats, with no carbohydrates listed. For a lighter plate, use a modest amount of added oil and pair it with vegetables.
How Nutritious Is Baked salmon (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 (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 (raw weight) Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon (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 (raw weight) Fat Profile
SATURATED
4.01g
MONOUNSATURATED
6.98g
POLYUNSATURATED
5.87g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Baked salmon (raw weight)
Foods Similar to Baked salmon (raw weight)
Have another question about Baked salmon (raw weight)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.