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Baked salmon with spinach Calories
Rich in omega-3 from salmon and iron/vitamins from spinach.
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 spinach (180 g) has 243 calories. That works out to 135 calories per 100 g. It contains 4 g of carbs, 27.9 g of protein, 13 g of fat and 2 g of fiber. Its 6.3 µg of B12 covers 263% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked salmon with spinach Nutrition Facts
Selected: 1 piece (medium) · 180 g
243
KCAL / 180G
Carbs
4g
· 1% DV
Protein
27.9g
· 56% DV
Fat
13g
· 17% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 46% · Fat 47%
Baked salmon with spinach nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 243 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 2 g | 7% |
| Protein | 27.9 g | 56% |
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 spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 243 kcal |
| 1 piece (extra small) | 90 g | 122 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (small) | 120 g | 162 kcal |
| 1 piece (thin) | 140 g | 189 kcal |
| 1 serving (medium) | 200 g | 270 kcal |
| 1 piece (thick) | 220 g | 297 kcal |
| 1 piece (large) | 250 g | 338 kcal |
| 1 serving (large) | 300 g | 405 kcal |
| 2 piece (double) | 360 g | 486 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Baked salmon with spinach
How do you make Baked salmon with spinach?
Make Baked salmon with spinach by placing seasoned salmon fillets over spinach that has been briefly sautéed, then baking until the fish flakes easily. Sautéing the spinach first removes excess moisture and helps keep the finished dish from becoming watery.
What should you serve with Baked salmon with spinach?
Serve Baked salmon with spinach with roasted potatoes, rice, or crusty bread to make it a fuller meal. For a lighter plate, add a crisp salad dressed with lemon; its acidity balances the richness of the salmon.
How long does Baked salmon with spinach take to cook?
Baked salmon with spinach usually takes about 12–18 minutes in a preheated 400°F (200°C) oven, depending on the thickness of the fillets. Start checking early, since thinner pieces can dry out quickly.
Can you make Baked salmon with spinach with frozen spinach?
Yes, frozen spinach works well in Baked salmon with spinach. Thaw it and squeeze out as much water as possible before sautéing; otherwise, the spinach can release liquid in the oven and leave the salmon sitting in a watery sauce.
How do you keep Baked salmon with spinach from drying out?
Keep Baked salmon with spinach moist by using evenly thick fillets and taking them out as soon as they flake easily. A little olive oil or a loosely covered baking dish also helps, but avoid sealing the dish tightly if you want the top to brown.
Can you use fresh spinach in Baked salmon with spinach?
Yes, fresh spinach is a good choice for Baked salmon with spinach. Wash and dry it well, then sauté it briefly until wilted before adding it to the baking dish; raw leaves shrink considerably and can release water while baking.
How can you tell when Baked salmon with spinach is done?
Baked salmon with spinach is done when the thickest part of the fish turns opaque and separates into flakes with gentle pressure. For a food-safety check, the center of the salmon should reach 145°F (63°C), measured without touching the pan.
Can you add cream to Baked salmon with spinach?
Yes, cream can be added to Baked salmon with spinach for a richer sauce. Stir a small amount into the sautéed spinach with garlic, then spoon it around the fish; too much liquid can make the salmon steam rather than roast.
How long do leftovers of Baked salmon with spinach keep?
Keep leftover Baked salmon with spinach in a covered container in the refrigerator and eat it within three days. Reheat it gently, covered, in a low oven or microwave so the salmon is less likely to become tough.
Can you cook Baked salmon with spinach in foil?
Yes, you can cook Baked salmon with spinach in a foil packet. Add the spinach and salmon with seasoning, seal the foil loosely, and bake until the fish flakes; the packet retains moisture but will not give the salmon a browned surface.
Baked salmon with spinach Vitamins & Minerals
Vitamins
B12
6.3µg · 263% DV
Vitamin K
216µg · 180% DV
Vitamin D
13.5µg · 68% DV
B6
0.63mg · 37% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
324mg · 46% DV
Potassium ⭐
756mg · 22% DV
Iodine
32µg · 21% DV
Sodium
108mg · 5% DV
Baked salmon with spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon with spinach
To burn the 243 calories in 1 piece (medium) (180 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 spinach?
Baked salmon with spinach brings salmon portions and leafy spinach together in an easy oven-cooked main dish. It is a familiar home-cooking combination rather than a recipe tied to one particular region; the fish is often seasoned simply, while the spinach may be cooked with onion or garlic. Serve it hot with lemon and a salad, or alongside potatoes or grains for a more substantial meal.
Salmon contributes protein and omega-3 fats, while spinach adds fibre and vitamins. Each 100 g provides 15.5 g of protein. For a lighter version, use just a little oil with the spinach and let lemon, herbs or black pepper provide extra flavour.
How Nutritious Is Baked salmon with spinach?
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 spinach 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 spinach Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with spinach 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 spinach Fat Profile
SATURATED
2.34g
MONOUNSATURATED
4.86g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.