1 piece (medium) of Baked salmon roll (35 g) has 65 calories. That works out to 185 calories per 100 g. It contains 7.8 g of carbs, 3.4 g of protein, 2.1 g of fat and 0.4 g of fiber. Its 0.6 µg of B12 covers 23% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Baked salmon roll Nutrition Facts

Selected: 1 piece (medium) · 35 g

KCAL / 35G

Carbs

7.8g

· 3% DV

Protein

3.4g

· 7% DV

Fat

2.1g

· 3% DV

Fiber

0.4g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 21% · Fat 30%

Baked salmon roll nutrition facts table · 1 piece (medium) (35 g)

Nutrient	Amount	% DV
Calories	65 kcal
Total fat	2.1 g	3%
Saturated fat	0.39 g	2%
Trans fat	0.01 g
Sodium	112 mg	5%
Total carbohydrate	7.8 g	3%
Fiber	0.4 g	1%
Protein	3.4 g	7%

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 roll?

Serving	Amount	Calories
1 piece (medium)	35 g	65 kcal
1 piece (small)	30 g	56 kcal
1 piece (large)	45 g	83 kcal
100 g	100 g	185 kcal
4 piece (medium)	140 g	259 kcal
½ pack (half)	140 g	259 kcal
6 piece (large)	210 g	389 kcal
8 piece (whole)	280 g	518 kcal
1 pack (whole)	280 g	518 kcal

Calculated from 185 calories per 100 g.

Frequently Asked Questions About Baked salmon roll

What is in a baked salmon roll?

A baked salmon roll usually combines sushi rice, nori and cooked salmon; recipes may add avocado, cucumber, cream cheese or a topping sauce. Ingredients vary by restaurant, so ask what is inside if you need to avoid a particular ingredient.

Is a baked salmon roll actually baked?

Not always. The name may mean the salmon is baked before being rolled, or that the assembled roll is briefly baked or broiled. Some restaurants simply use cooked salmon in a sushi roll, so ask how theirs is prepared if the distinction matters.

Is the salmon in a baked salmon roll fully cooked?

It should be cooked, but preparation can vary and a browned surface does not always mean the center is fully cooked. If you are avoiding undercooked fish, confirm with the restaurant that the salmon is thoroughly cooked.

What sauce goes with a baked salmon roll?

Spicy mayo, eel sauce, or a light soy-based glaze are common with baked salmon rolls. These toppings can add considerable salt or richness, so try the roll first and add sauce gradually rather than covering it.

How is a baked salmon roll different from a salmon avocado roll?

A baked salmon roll features cooked salmon and may be served with a baked topping or sauce. A salmon avocado roll typically pairs salmon with avocado and is often made with raw salmon, though restaurants also offer cooked versions.

How do you stop a baked salmon roll from falling apart?

Use sushi rice that is sticky but not wet, spread it in an even layer, and avoid overfilling the nori. Roll firmly with a bamboo mat, let the seam rest underneath briefly, and cut with a sharp, damp knife.

Can you eat a baked salmon roll cold?

Yes. Baked salmon rolls are commonly served chilled or at room temperature, even when the salmon has been cooked. If you prefer the rice softer, let a refrigerated roll sit briefly before eating, but do not leave it out for an extended period.

Can you reheat a baked salmon roll?

You can, but reheating often makes the rice tough and can warm the fillings unevenly. If the roll was refrigerated promptly, warm it gently for a short time and check that the salmon is hot throughout; avoid reheating it repeatedly.

Can you freeze a baked salmon roll?

Freezing is possible, but it usually harms the texture: sushi rice can turn firm, while avocado and cucumber may become watery. For the best quality, eat the roll fresh; if freezing it, wrap it airtight and thaw it in the refrigerator.

Is a baked salmon roll safe during pregnancy?

A roll made with fully cooked salmon and handled safely is generally a better choice than one containing raw fish. Avoid rolls that have been left unrefrigerated or contain ingredients you have been advised to avoid; ask your clinician for advice specific to your pregnancy.

Baked salmon roll Vitamins & Minerals

Vitamins

B12

0.56µg · 23% DV

1.01mg · 6% DV

Vitamin D

1.12µg · 6% DV

0.08mg · 5% DV

Minerals

Selenium

5.6µg · 10% DV

Phosphorus

45mg · 6% DV

Sodium

112mg · 5% DV

Manganese

0.11mg · 5% DV

Potassium ⭐

74mg · 2% DV

Baked salmon roll Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

4.6

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked salmon roll

To burn the 65 calories in 1 piece (medium) (35 g):

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

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 roll?

Baked salmon roll is a sushi-style roll made with rice and oven-cooked salmon, often wrapped in nori. The fillings and toppings vary by restaurant, so it is best thought of as a modern sushi-roll variation rather than a single fixed recipe. In Japan-inspired sushi restaurants and takeaway spots around the world, it is commonly served as part of a mixed sushi order or as a small meal.

The rice is soft and slightly sticky, while the salmon brings a tender, savoury richness. Soy sauce, pickled ginger and wasabi are common accompaniments. Rice supplies most of the carbohydrates, while salmon contributes protein and omega-3 fats; the roll provides 9.8 g of protein per 100 g. Pair it with a simple salad or vegetable sides for a more balanced meal, and use dipping sauce sparingly if you prefer a lighter option.

How Nutritious Is Baked salmon roll?

Nutrient density

Medium

58/ 100

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

42/ 100

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 roll Processed?

NOVA 3

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 roll Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy yes

Sesame yes

Which Diets Is Baked salmon roll Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Baked salmon roll Fat Profile

SATURATED

0.39g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.49g

⚖️

Omega 6:3 ratio 0.7:1

Below the ideal 4:1 — a good omega balance.

Compare Baked salmon roll

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Baked salmon roll vs Canned Tuna69 kcal more per 100 g

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Baked salmon roll vs Fish75 kcal more per 100 g

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Foods Similar to Baked salmon roll

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206 kcal

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116 kcal

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Stuffed Mussels

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Baked salmon roll Calories

Quick answer

Baked salmon roll Nutrition Facts

Baked salmon roll nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (35 g)

How Many Calories in 1 Medium Baked salmon roll?

Frequently Asked Questions About Baked salmon roll

What is in a baked salmon roll?

Is a baked salmon roll actually baked?

Is the salmon in a baked salmon roll fully cooked?

What sauce goes with a baked salmon roll?

How is a baked salmon roll different from a salmon avocado roll?

How do you stop a baked salmon roll from falling apart?

Can you eat a baked salmon roll cold?

Can you reheat a baked salmon roll?

Can you freeze a baked salmon roll?

Is a baked salmon roll safe during pregnancy?

Baked salmon roll Vitamins & Minerals

Baked salmon roll Glycemic Index

How to Burn Off Baked salmon roll

What is Baked salmon roll?

How Nutritious Is Baked salmon roll?

Nutrient density

Satiety score

Is Baked salmon roll Processed?

Does Baked salmon roll Contain Allergens?

Which Diets Is Baked salmon roll Good For?

Baked salmon roll Fat Profile

Compare Baked salmon roll

Foods Similar to Baked salmon roll

Have another question about Baked salmon roll?

Baked salmon roll nutrition facts table · 1 piece (medium) (35 g)