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Baked salmon with cheese Calories
High-protein baked salmon with cheese, rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon with cheese (170 g) has 417 calories. That works out to 245 calories per 100 g. It contains 2 g of carbs, 39.9 g of protein, 28.1 g of fat and 0 g of fiber. Its 6.5 µg of B12 covers 269% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon with cheese Nutrition Facts
Selected: 1 piece (medium) · 170 g
417
KCAL / 170G
Carbs
2g
· 1% DV
Protein
39.9g
· 80% DV
Fat
28.1g
· 36% 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 2% · Protein 38% · Fat 60%
Baked salmon with cheese nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 417 kcal | |
| Total fat | 28.1 g | 36% |
| Saturated fat | 7.14 g | 36% |
| Trans fat | 0.17 g | |
| Sodium | 485 mg | 21% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 39.9 g | 80% |
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 with cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 417 kcal |
| 1 ounce (mini) | 28 g | 69 kcal |
| 1 piece (quarter) | 85 g | 208 kcal |
| 100 g | 100 g | 245 kcal |
| 1 cup (shredded) | 110 g | 270 kcal |
| 1 piece (small) | 120 g | 294 kcal |
| 1 cup (diced) | 140 g | 343 kcal |
| 1 serving (half) | 150 g | 368 kcal |
| 1 piece (large) | 240 g | 588 kcal |
| 1 serving (double) | 300 g | 735 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Baked salmon with cheese
How do you make baked salmon with cheese?
Baked salmon with cheese is made by topping salmon portions with cheese and baking until the fish flakes easily. Season the salmon, add grated or sliced cheese, and bake in a lightly greased dish; a little lemon or herbs can brighten the rich topping.
What cheese goes best with baked salmon with cheese?
Cheddar, mozzarella, and Parmesan all work well for baked salmon with cheese. Cheddar gives a fuller, sharper flavor, mozzarella melts gently, and Parmesan adds a salty, savory crust; use a moderate amount so the cheese does not overpower the salmon.
How long should baked salmon with cheese cook?
Baked salmon with cheese usually takes about 12–18 minutes in a 400°F (200°C) oven, depending on the thickness of the portions. It is ready when the center turns opaque and the fish flakes easily; avoid relying on time alone for thick fillets.
Is baked salmon with cheese healthy?
Yes, baked salmon with cheese provides protein and omega-3 fats from the salmon. Cheese adds flavor but can also raise the dish’s saturated fat and salt, so you can use a thinner layer and serve it with vegetables.
Should you put the cheese on baked salmon with cheese before baking?
Yes, add the cheese to baked salmon with cheese before it goes into the oven so it melts and flavors the fish. For a more browned top without overcooking the salmon, add the cheese partway through baking or briefly brown it at the end.
How do you keep baked salmon with cheese from drying out?
Keep baked salmon with cheese moist by choosing evenly thick portions and taking them out as soon as they flake easily. Cover the dish loosely with foil for most of the baking, then uncover it near the end if you want the cheese to brown.
What should you serve with baked salmon with cheese?
Serve baked salmon with cheese with roasted vegetables, a crisp salad, or steamed greens to balance its rich topping. Rice, potatoes, or crusty bread also make a filling side when you want a more substantial meal.
Can you make baked salmon with cheese using frozen salmon?
Yes, you can make baked salmon with cheese with frozen salmon, but thawing it in the refrigerator first gives more even results. Pat the thawed fish dry before adding cheese; cooking it frozen takes longer and may leave the cheese overbrowned.
How long does baked salmon with cheese keep in the fridge?
Baked salmon with cheese keeps for about 3 days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers within 2 hours of cooking, and discard them if they have been left out longer.
How do you reheat baked salmon with cheese without drying it out?
Reheat baked salmon with cheese covered in a low oven until warmed through; the cover helps hold in moisture. You can also microwave a portion in short bursts, stopping as soon as it is hot so the salmon does not become tough.
Baked salmon with cheese Vitamins & Minerals
Vitamins
B12
6.46µg · 269% DV
B3
14.62mg · 91% DV
Vitamin D
15.64µg · 78% DV
B6
1.22mg · 72% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
434mg · 62% DV
Iodine
48µg · 32% DV
Calcium
281mg · 28% DV
Sodium
485mg · 21% DV
Potassium ⭐
612mg · 18% DV
Baked salmon with cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon with cheese
To burn the 417 calories in 1 piece (medium) (170 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 with cheese?
Baked salmon with cheese is made by topping salmon portions with cheese and cooking them in the oven. It is more a flexible home-style preparation than a dish with one clear regional origin; the cheese and seasoning can vary with the cook. The salmon stays tender and flakes easily, while the melted cheese adds a savoury, creamy top.
It works well as a weeknight main with salad, roasted vegetables or potatoes, and a squeeze of lemon balances the richness. Salmon makes it a protein-rich meal with omega-3 fats, while the dish is low in carbohydrates. For a lighter plate, use a modest amount of cheese and serve it with plenty of vegetables.
How Nutritious Is Baked salmon with cheese?
Nutrient density
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 with cheese 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 with cheese Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with cheese 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 with cheese Fat Profile
SATURATED
7.14g
MONOUNSATURATED
10.37g
POLYUNSATURATED
4.59g
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.