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Baked Salmon with Pesto Calories
Protein-rich baked salmon with heart-healthy omega-3 fats and calorie-dense pesto.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Salmon with Pesto (150 g) has 414 calories. That works out to 276 calories per 100 g. It contains 2 g of carbs, 33 g of protein, 29 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked Salmon with Pesto Nutrition Facts
Selected: 1 piece (medium) · 150 g
414
KCAL / 150G
Carbs
2g
· 1% DV
Protein
33g
· 66% DV
Fat
29g
· 37% 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 33% · Fat 65%
Baked Salmon with Pesto nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 414 kcal | |
| Total fat | 29 g | 37% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0.08 g | |
| Sodium | 495 mg | 22% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 33 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.
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How Many Calories in 1 Medium Baked Salmon with Pesto?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 414 kcal |
| 1 ounce (small) | 28.4 g | 78 kcal |
| 100 g | 100 g | 276 kcal |
| 1 piece (small) | 100 g | 276 kcal |
| 1 cup (chopped) | 160 g | 442 kcal |
| 1 serving (medium) | 180 g | 497 kcal |
| 1 piece (large) | 220 g | 607 kcal |
| 1 serving (large) | 250 g | 690 kcal |
Calculated from 276 calories per 100 g.
Frequently Asked Questions About Baked Salmon with Pesto
How do you make Baked Salmon with Pesto?
To make Baked Salmon with Pesto, spread pesto over salmon fillets, place them in a baking dish, and bake until the fish flakes easily. Since pesto can already be salty, taste the finished fish before adding extra salt.
How long should you bake Baked Salmon with Pesto?
Bake Baked Salmon with Pesto at 400°F (200°C) for about 12–15 minutes, adjusting for the thickness of the fillets. It is ready when the flesh is opaque and separates easily with a fork; check early to avoid drying it out.
Should you put pesto on Baked Salmon with Pesto before or after baking?
Put the pesto on Baked Salmon with Pesto before baking so its flavor settles into the fish. If the topping starts to brown too quickly, loosely cover the dish with foil and uncover it near the end.
Can you make Baked Salmon with Pesto with frozen salmon?
Yes, Baked Salmon with Pesto works with frozen salmon. For the most even cooking, thaw the fillets in the refrigerator first and pat them dry before adding pesto; cooking from frozen takes longer, so check the thickest part for doneness.
What kind of pesto is best for Baked Salmon with Pesto?
Basil pesto is the classic choice for Baked Salmon with Pesto, but arugula or parsley pesto also works. Spread on a thin, even layer: pesto has a concentrated flavor and a thick coating can overwhelm the salmon.
How can you tell when Baked Salmon with Pesto is done?
Baked Salmon with Pesto is done when the thickest part looks opaque and flakes apart with gentle pressure from a fork. If the center still looks translucent, return it to the oven briefly; overcooking makes salmon dry.
What should you serve with Baked Salmon with Pesto?
Serve Baked Salmon with Pesto with roasted vegetables, a crisp green salad, or plain potatoes. The pesto brings plenty of richness and flavor, so simple sides with lemon or fresh greens make a good contrast.
Can you use homemade pesto for Baked Salmon with Pesto?
Yes, homemade pesto is excellent for Baked Salmon with Pesto. Blend basil, olive oil, garlic, Parmesan, and nuts until spreadable, then taste it before seasoning the fish, since the cheese and nuts may already add plenty of flavor.
How should you store leftover Baked Salmon with Pesto?
Store leftover Baked Salmon with Pesto in a covered container in the refrigerator and eat it within three days. Reheat it gently to keep the fish moist, or flake it cold into a salad or sandwich.
Can you cook Baked Salmon with Pesto with the skin on?
Yes, bake Baked Salmon with Pesto skin-side down. The skin helps hold the fillet together and can be removed easily after cooking if you do not want to eat it.
Baked Salmon with Pesto Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
15.75µg · 79% DV
B3
11.7mg · 73% DV
B6
1.05mg · 62% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
345mg · 49% DV
Sodium
495mg · 22% DV
Potassium ⭐
615mg · 18% DV
Baked Salmon with Pesto Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Salmon with Pesto
To burn the 414 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 Pesto?
Baked salmon with pesto pairs salmon fillets with a herb-rich pesto, spread over the fish before it goes into the oven. It is a modern Mediterranean-style combination rather than a single traditional regional recipe; pesto is commonly made with basil, oil, cheese and nuts, though versions vary.
The salmon stays tender and rich, while the pesto adds a fresh, savoury, slightly sharp note. Serve it hot as a main with salad, roasted vegetables or potatoes; it also works well with grains for a more filling meal. Salmon provides substantial protein and naturally occurring omega-3 fats, while pesto contributes much of the dish’s added richness. For a lighter plate, use a modest amount of pesto and add plenty of vegetables.
How Nutritious Is Baked Salmon with Pesto?
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 Pesto 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 Pesto Contain Allergens?
Contains these allergens:
Which Diets Is Baked Salmon with Pesto 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 Pesto Fat Profile
SATURATED
4.65g
MONOUNSATURATED
9.3g
POLYUNSATURATED
7.35g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.