Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Baked Salmon with Potatoes Calories
Rich in omega-3 salmon, baked with hearty potatoes.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Salmon with Potatoes (220 g) has 308 calories. That works out to 140 calories per 100 g. It contains 18.7 g of carbs, 25.3 g of protein, 15.4 g of fat and 2.4 g of fiber. Its 4.6 µg of B12 covers 193% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked Salmon with Potatoes Nutrition Facts
Selected: 1 serving (medium) · 220 g
308
KCAL / 220G
Carbs
18.7g
· 7% DV
Protein
25.3g
· 51% DV
Fat
15.4g
· 20% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 32% · Fat 44%
Baked Salmon with Potatoes nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 143 mg | 6% |
| Total carbohydrate | 18.7 g | 7% |
| Fiber | 2.4 g | 9% |
| Protein | 25.3 g | 51% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Baked Salmon with Potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 308 kcal |
| 1 slice (thin) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 slice (thick) | 150 g | 210 kcal |
| 1 piece (medium) | 180 g | 252 kcal |
| 1 cup (chopped) | 180 g | 252 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 serving (large) | 300 g | 420 kcal |
| 1 serving (jumbo) | 400 g | 560 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Baked Salmon with Potatoes
How do you make baked salmon with potatoes?
To make baked salmon with potatoes, toss sliced potatoes with olive oil and seasonings, then roast them until they begin to soften before adding the salmon. This staggered approach helps the potatoes cook through without leaving the salmon in the oven too long.
Can you bake salmon and potatoes together on one tray?
Yes, you can bake salmon and potatoes together on one tray, but the potatoes usually need a head start. Cut them into thin, even pieces or begin roasting them first, then add the salmon so both finish without the fish becoming dry.
How do you stop baked salmon with potatoes from drying out?
Avoid overcooking the salmon: take it out when the flesh turns opaque and separates easily with a fork. A light coating of oil and covering the tray for part of the cooking can also help keep baked salmon with potatoes moist.
What seasonings go well with baked salmon with potatoes?
Lemon, black pepper, garlic, dill, and parsley all work well with baked salmon with potatoes. Toss the potatoes with oil and seasonings, then add fresh herbs or lemon near the end so their flavor stays bright.
Can you use frozen salmon for baked salmon with potatoes?
Yes, but thaw the salmon in the refrigerator before baking it with potatoes. Baking it from frozen can make the fish and potatoes finish at different times, and the salmon may release extra water onto the tray.
Should you peel the potatoes for baked salmon with potatoes?
No, peeling is not necessary for baked salmon with potatoes. Scrub the potatoes well and leave the skins on for more texture; peel them if you prefer a softer, smoother bite. Cut the pieces evenly so they cook at the same rate.
Can you prepare baked salmon with potatoes ahead of time?
You can slice and season the potatoes ahead, but wait to add the salmon until you are ready to bake. Keeping the fish separate helps prevent it from sitting in the seasoning and makes it easier to avoid overcooking.
How long does baked salmon with potatoes keep in the fridge?
Baked salmon with potatoes keeps for up to three days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat until it is steaming hot throughout.
What should you serve with baked salmon with potatoes?
A crisp green salad, steamed vegetables, or a simple cucumber salad pairs well with baked salmon with potatoes. Since the potatoes already make the dish filling, a fresh, lightly dressed side adds contrast without making the meal feel heavy.
Is baked salmon with potatoes a healthy meal?
Yes, baked salmon with potatoes can be a nutritious meal: salmon supplies protein and omega-3 fats, while potatoes provide carbohydrates. Baking rather than deep-frying keeps the preparation straightforward; use a modest amount of oil and add vegetables for variety.
Baked Salmon with Potatoes Vitamins & Minerals
Vitamins
B12
4.62µg · 193% DV
Vitamin D
13.64µg · 68% DV
B6
0.55mg · 32% DV
B3
4.62mg · 29% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
374mg · 53% DV
Potassium ⭐
748mg · 22% DV
Copper
0.15mg · 17% DV
Sodium
143mg · 6% DV
Baked Salmon with Potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Salmon with Potatoes
To burn the 308 calories in 1 serving (medium) (220 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 Potatoes?
Baked salmon with potatoes is a straightforward oven meal of salmon cooked alongside potatoes. It is a popular home-style combination rather than a dish tied to one specific region; cooks may add lemon, onion or herbs to the tray. The salmon stays tender and rich, while the potatoes soften inside and can brown at the edges. Serve it hot as a main course, often with a green salad or another vegetable. Salmon provides protein and omega-3 fats, while potatoes make the meal more filling with carbohydrates. For a lighter plate, use oil sparingly and add salad or vegetables rather than extra potatoes.
How Nutritious Is Baked Salmon with Potatoes?
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 Potatoes 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 Potatoes Contain Allergens?
Contains these allergens:
Which Diets Is Baked Salmon with Potatoes 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
— Not suitable
Low FODMAP
— Not suitable
Baked Salmon with Potatoes Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.5g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Baked Salmon with Potatoes
Foods Similar to Baked Salmon with Potatoes
Have another question about Baked Salmon with Potatoes?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.