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Baked Salmon (with olive oil, lemon, garlic) Calories
Rich in omega-3, high protein, healthy fats, vitamin C and antioxidants
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, lemon, garlic) (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 30.8 g of protein, 15.8 g of fat and 0.5 g of fiber. Its 6.3 µg of B12 covers 263% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Salmon (with olive oil, lemon, garlic) Nutrition Facts
Selected: 1 piece (medium) · 150 g
270
KCAL / 150G
Carbs
1.8g
· 1% DV
Protein
30.8g
· 62% DV
Fat
15.8g
· 20% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 45% · Fat 52%
Baked Salmon (with olive oil, lemon, garlic) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 30.8 g | 62% |
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, lemon, garlic)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 270 kcal |
| 1 slice (thin) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 100 g | 180 kcal |
| 1 serving (small) | 120 g | 216 kcal |
| 1 slice (thick) | 120 g | 216 kcal |
| 1 serving (large) | 180 g | 324 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 piece (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Baked Salmon (with olive oil, lemon, garlic)
How long should you bake Baked Salmon?
Bake Baked Salmon until the thickest part turns opaque and flakes easily with a fork; the exact time depends on the fillet’s thickness and your oven. Start checking early to avoid drying it out.
What temperature is best for Baked Salmon?
A moderately hot oven works well for Baked Salmon, cooking the center while allowing the outside to brown. Use a food thermometer to check the thickest part rather than relying only on the clock.
How do you keep Baked Salmon from drying out?
To keep Baked Salmon moist, coat it lightly with olive oil and avoid overcooking it. Letting the fish rest briefly after baking also helps its juices settle before you serve it.
Can you bake salmon with the skin on?
Yes, Baked Salmon can be cooked with the skin on. Place the fillet skin-side down so it helps protect the flesh from direct heat; the skin may turn crisp, or you can remove it after cooking.
Should you cover Baked Salmon with foil?
You can bake salmon either covered or uncovered. Foil traps steam and keeps Baked Salmon tender, while leaving it uncovered gives the surface more chance to brown; choose based on the texture you prefer.
Can you use frozen salmon for Baked Salmon?
Yes, frozen salmon can be used for Baked Salmon. For more even cooking, thaw it in the refrigerator first and pat it dry; baking from frozen takes longer, so check the thickest part for doneness.
How long does leftover Baked Salmon last in the fridge?
Leftover Baked Salmon keeps in the refrigerator for up to three days when cooled promptly and stored in a sealed container. Discard it if it has an unusual smell, appearance, or texture.
Can you reheat Baked Salmon without drying it out?
Yes, reheat Baked Salmon gently in a covered oven-safe dish until hot, or use short bursts in the microwave. Gentle heat helps preserve moisture; avoid repeatedly reheating the same portion.
How long should you marinate Baked Salmon in lemon juice?
Keep lemon juice on Baked Salmon only briefly before cooking, because its acidity can change the fish’s texture if left too long. For a brighter flavor, add fresh lemon after baking instead.
What should you serve with Baked Salmon?
Serve Baked Salmon with roasted vegetables, potatoes, or rice for a satisfying meal. A crisp green salad or steamed asparagus also pairs well with the lemon and garlic flavors.
Baked Salmon (with olive oil, lemon, garlic) Vitamins & Minerals
Vitamins
B12
6.3µg · 263% DV
B6
1.27mg · 75% DV
B3
11.25mg · 70% DV
Vitamin D
12.75µg · 64% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
555mg · 16% DV
Sodium
83mg · 4% DV
Baked Salmon (with olive oil, lemon, garlic) 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, lemon, garlic)
To burn the 270 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 (with olive oil, lemon, garlic)?
Baked Salmon (with olive oil, lemon, garlic) is a straightforward oven-cooked salmon dish, seasoned with familiar Mediterranean flavours rather than tied to one particular region. The fish has a rich, gently savoury taste; baking keeps it tender and flaky, while lemon adds brightness and garlic gives it a fragrant edge.
It makes an easy main meal in many English-speaking kitchens, served with greens, roasted vegetables, potatoes or grains. Salmon is naturally protein-rich: a 100 g portion provides 20.5 g of protein. For a lighter plate, use the oil sparingly and pair the fish with plenty of vegetables.
How Nutritious Is Baked Salmon (with olive oil, lemon, garlic)?
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, lemon, garlic) 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, lemon, garlic) Contain Allergens?
Contains these allergens:
Which Diets Is Baked Salmon (with olive oil, lemon, garlic) 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 olive oil, lemon, garlic) Fat Profile
SATURATED
3.15g
MONOUNSATURATED
6.45g
POLYUNSATURATED
3.3g
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.