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Baked Salmon with Vegetables Calories
Rich in omega-3, high protein, balanced vitamins and minerals
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 Vegetables (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 5.8 g of carbs, 27.9 g of protein, 13 g of fat and 3.1 g of fiber. Its 4.9 µg of B12 covers 203% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Baked Salmon with Vegetables Nutrition Facts
Selected: 1 piece (medium) · 180 g
252
KCAL / 180G
Carbs
5.8g
· 2% DV
Protein
27.9g
· 56% DV
Fat
13g
· 17% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 44% · Fat 47%
Baked Salmon with Vegetables nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 3.1 g | 11% |
| 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 Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 252 kcal |
| 1 piece (extra small) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 serving (small) | 150 g | 210 kcal |
| 1 serving (medium) | 200 g | 280 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 serving (large) | 300 g | 420 kcal |
| 1 piece (extra large) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Baked Salmon with Vegetables
How do you make Baked Salmon with Vegetables?
To make Baked Salmon with Vegetables, arrange salmon portions and chopped vegetables in a baking dish, then season with olive oil, lemon, salt, and pepper. Bake until the salmon flakes easily and the vegetables are tender, checking the fish before the vegetables overcook.
How long should Baked Salmon with Vegetables bake at 400°F?
Baked Salmon with Vegetables usually takes about 12–18 minutes at 400°F, depending on the thickness of the fish and the size of the vegetables. Check the salmon for doneness rather than relying only on the clock; its thickest part should reach 145°F.
Should you cover Baked Salmon with Vegetables with foil?
You do not have to cover Baked Salmon with Vegetables with foil. Leaving it uncovered helps the vegetables roast and brown; loosely covering the dish can help retain moisture if the fish is cooking quickly, but remove the foil near the end for better browning.
What seasoning works best for Baked Salmon with Vegetables?
Lemon, garlic, black pepper, and dill are classic seasonings for Baked Salmon with Vegetables. Smoked paprika or Italian herbs also work well, but season the vegetables and fish separately so the flavors are distributed instead of collecting on the salmon.
Can you cook Baked Salmon with Vegetables using frozen salmon?
Yes, you can make Baked Salmon with Vegetables with frozen salmon, but thawing it in the refrigerator first gives more even results. Pat the thawed portions dry before seasoning, since excess water can make the vegetables steam instead of roast.
How can you tell when Baked Salmon with Vegetables is done?
Baked Salmon with Vegetables is done when the thickest part of the fish reaches 145°F and the flesh separates easily with a fork. Check the salmon itself rather than judging by the vegetables, which may become tender sooner or later depending on how they are cut.
Can you put asparagus in Baked Salmon with Vegetables?
Yes, asparagus works well in Baked Salmon with Vegetables. Add thicker spears at the start and thinner ones later if needed, so they stay tender rather than becoming limp while the salmon finishes cooking.
What should you serve with Baked Salmon with Vegetables?
Baked Salmon with Vegetables pairs well with rice, quinoa, crusty bread, or a crisp green salad. Choose a simple side, since the tray already includes both fish and vegetables, or add a grain if you want a more filling meal.
How should you store leftover Baked Salmon with Vegetables?
Store leftover Baked Salmon with Vegetables in a covered container in the refrigerator and eat it within three days. Refrigerate it within two hours of cooking, and discard it if it develops an unusual smell or texture.
What is the best way to reheat Baked Salmon with Vegetables?
Reheat Baked Salmon with Vegetables gently in a covered oven-safe dish at 300°F until hot, adding a splash of water or broth to limit drying. A microwave also works for a quick portion; use short intervals and avoid reheating it repeatedly.
Baked Salmon with Vegetables Vitamins & Minerals
Vitamins
B12
4.86µg · 203% DV
Vitamin D
13.5µg · 68% DV
B3
10.44mg · 65% DV
B6
0.81mg · 48% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
378mg · 54% DV
Iodine
58µg · 39% DV
Potassium ⭐
612mg · 18% DV
Sodium
99mg · 4% DV
Baked Salmon with Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Salmon with Vegetables
To burn the 252 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 Vegetables?
Baked Salmon with Vegetables pairs salmon with vegetables roasted together in the oven. It is a flexible home-cooked meal rather than a dish tied to one specific cuisine; the vegetables can vary with the season and what is on hand.
The salmon stays tender while the vegetables soften and take on browned edges. Lemon, herbs and black pepper are common, simple additions. Serve it with salad, potatoes or grains for an easy dinner; leftovers can also be flaked into a lunch salad. Salmon makes the dish high in protein and a source of omega-3 fats, while the vegetables add variety. For a lighter tray, use only a little oil and let the ingredients’ own juices keep the fish moist.
How Nutritious Is Baked Salmon with Vegetables?
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 Vegetables 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 Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Baked Salmon with Vegetables 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 Vegetables Fat Profile
SATURATED
3.06g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.78g
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.