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Baked salmon with olive oil and spices Calories
Rich in omega-3, high protein, healthy fats, low carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon with olive oil and spices (120 g) has 246 calories. That works out to 205 calories per 100 g. It contains 0.6 g of carbs, 27 g of protein, 15 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon with olive oil and spices Nutrition Facts
Selected: 1 piece (medium) · 120 g
246
KCAL / 120G
Carbs
0.6g
· 0% DV
Protein
27g
· 54% DV
Fat
15g
· 19% 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 1% · Protein 44% · Fat 55%
Baked salmon with olive oil and spices nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 olive oil and spices?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 246 kcal |
| 1 piece (extra small) | 60 g | 123 kcal |
| 1 piece (small) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 serving (medium) | 150 g | 308 kcal |
| 1 piece (large) | 180 g | 369 kcal |
| 1 serving (large) | 200 g | 410 kcal |
| 2 piece (double) | 240 g | 492 kcal |
| 1 piece (extra large) | 250 g | 513 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Baked salmon with olive oil and spices
How long should baked salmon with olive oil and spices cook?
Bake salmon with olive oil and spices at 400°F (200°C) for about 12–15 minutes, adjusting for thickness. It is ready when the center turns opaque and the flesh flakes easily with a fork; a thick piece may need longer.
What spices go well with baked salmon with olive oil and spices?
Garlic, black pepper, paprika, dill, and lemon zest pair well with baked salmon with olive oil and spices. Use dried herbs sparingly so they do not overpower the fish, and coat the fillet evenly with the seasoned oil.
Should baked salmon with olive oil and spices be cooked skin-side up or down?
Cook baked salmon with olive oil and spices skin-side down. The skin protects the flesh from the hot pan and helps keep it moist; you can remove it after cooking or eat it if you enjoy the texture.
How can you tell when baked salmon with olive oil and spices is done?
Baked salmon with olive oil and spices is done when its thickest part is opaque and separates into flakes under gentle pressure. For a temperature check, the center should reach 145°F (63°C); avoid cooking it until it becomes dry.
Should you cover baked salmon with olive oil and spices with foil in the oven?
No, foil is not necessary for baked salmon with olive oil and spices; baking it uncovered helps the surface roast. Cover it if you want a softer, steamed texture, or tent it loosely if the top is browning too quickly.
Can you bake frozen salmon with olive oil and spices?
Yes, but thawing salmon first gives the most even result for baked salmon with olive oil and spices. If baking it from frozen, leave off the seasoning until the surface softens, then add the oil and spices and allow extra cooking time.
Do you need to marinate salmon before baking it with olive oil and spices?
No, baked salmon with olive oil and spices does not need a long marinade; rubbing on the seasoned oil just before cooking is enough. If using lemon juice, avoid leaving it on for hours because the acidity can change the fish’s texture.
What should you serve with baked salmon with olive oil and spices?
Roasted vegetables, potatoes, rice, or a crisp salad all work well with baked salmon with olive oil and spices. For a lighter plate, pair it with green vegetables and a lemon dressing that complements the fish without hiding its flavor.
How long does baked salmon with olive oil and spices keep in the fridge?
Baked salmon with olive oil and spices keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it develops an off smell or an unusually sticky texture.
Can you reheat baked salmon with olive oil and spices without drying it out?
Yes, reheat baked salmon with olive oil and spices gently, covered, in a low oven or in short microwave intervals. Add a small splash of water or lemon juice if needed, and stop as soon as it is warmed through.
Baked salmon with olive oil and spices Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B6
1.02mg · 60% DV
B3
9.36mg · 59% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
312mg · 45% DV
Iodine
36µg · 24% DV
Potassium ⭐
504mg · 15% DV
Sodium
66mg · 3% DV
Baked salmon with olive oil and spices Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon with olive oil and spices
To burn the 246 calories in 1 piece (medium) (120 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 olive oil and spices?
Baked salmon with olive oil and spices is made by seasoning salmon with olive oil and spices, then cooking it in the oven. It is a straightforward preparation found in many contemporary home kitchens rather than a dish tied to one particular region. The fish stays tender and moist when baked, while the spices add warmth without needing a heavy sauce.
Serve it as a main with a green salad, roasted vegetables or grains; it also works well alongside simple potatoes. Salmon provides plenty of protein and omega-3 fats, with very little carbohydrate. For a lighter plate, use a modest amount of oil and pair the fish with vegetables. A squeeze of lemon is a fresh, easy finishing touch.
How Nutritious Is Baked salmon with olive oil and spices?
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 with olive oil and spices 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 olive oil and spices Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with olive oil and spices Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked salmon with olive oil and spices Fat Profile
SATURATED
2.76g
MONOUNSATURATED
6.24g
POLYUNSATURATED
3.36g
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.