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Baked salmon without oil Calories
High protein, rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon without oil (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.5 g of protein, 14.9 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked salmon without oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
247
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.5g
· 53% DV
Fat
14.9g
· 19% 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 0% · Protein 44% · Fat 56%
Baked salmon without oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.5 g | 53% |
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 without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 247 kcal |
| ½ piece (half) | 60 g | 124 kcal |
| 1 piece (small) | 80 g | 165 kcal |
| 3 ounce (medium) | 85 g | 175 kcal |
| 100 g | 100 g | 206 kcal |
| 1 cup (diced) | 140 g | 288 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (large) | 180 g | 371 kcal |
| 1 serving (large) | 220 g | 453 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Baked salmon without oil
How long should you bake salmon without oil?
Bake salmon without oil at 400°F (200°C) for about 12–15 minutes when the fillet is roughly 1 inch thick. Thicker pieces need longer, so check that the flesh turns opaque and flakes easily rather than relying on time alone.
How do you keep baked salmon without oil from drying out?
To keep baked salmon without oil moist, avoid overcooking it and cover the dish loosely with foil while it bakes. Salmon has its own natural fat, so added oil is not needed; lemon juice or a little broth can add moisture and flavor.
What seasoning goes well with baked salmon without oil?
Dill, black pepper, garlic, and lemon all work well with baked salmon without oil. Season the fish before baking, and add lemon slices on top if you want a brighter flavor without adding oil.
Should you cover baked salmon without oil with foil?
You can bake salmon without oil either covered or uncovered. Foil helps keep the fish moist and tender, while baking it uncovered allows the surface to brown more. Use parchment paper if you want an easy-to-clean liner without sealing in steam.
Can you bake salmon without oil with the skin on?
Yes, you can bake salmon without oil with the skin on. Place the fillet skin-side down so the skin helps protect the flesh from the hot pan and keeps the piece together; you can remove the skin after cooking if you prefer.
How can you tell when baked salmon without oil is done?
Baked salmon without oil is done when its flesh looks opaque and separates into flakes when gently pressed with a fork. Check the thickest part; if it still looks translucent, cook it a little longer to avoid serving it undercooked.
Should you rinse salmon before baking it without oil?
No, don’t rinse raw salmon before baking it without oil. Water can splash bacteria onto nearby surfaces, while cooking properly handles the fish itself. Pat the salmon dry with a paper towel, then wash your hands and utensils.
How long does baked salmon without oil last in the fridge?
Baked salmon without oil keeps for 3–4 days in the refrigerator when stored promptly in a covered container. Let it cool briefly, refrigerate it rather than leaving it out, and discard it if it develops an unusual smell or appearance.
Can you freeze baked salmon without oil?
Yes, baked salmon without oil can be frozen. Cool it, seal it in an airtight container or freezer bag, and thaw it in the refrigerator. The texture may be softer after thawing, so it works especially well in salads, sandwiches, or mixed dishes.
What is the best way to reheat baked salmon without oil?
Reheat baked salmon without oil gently, covered, in a low oven or in short bursts in the microwave. Gentle heat helps prevent the fish from drying out; warm only the portion you plan to eat rather than reheating the whole batch repeatedly.
Baked salmon without oil Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
13.08µg · 65% DV
B3
10.44mg · 65% DV
B6
0.96mg · 56% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
302mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
436mg · 13% DV
Sodium
71mg · 3% DV
Baked salmon without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon without oil
To burn the 247 calories in 1 piece (medium) (120 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 without oil?
Baked salmon without oil is salmon cooked in the oven without added oil. Its flesh flakes into tender layers, with a rich, gently sweet flavour and natural juiciness from the fish itself.
It works well as a simple lunch or dinner, served with lemon, salad, roasted vegetables or grains; in many places, it is also an easy centrepiece for a weeknight meal. Salmon is rich in protein and omega-3 fats, with no carbohydrates. For a lighter plate, pair it with plenty of vegetables, and use herbs, pepper or lemon for flavour rather than adding a sauce or extra fat.
How Nutritious Is Baked salmon without oil?
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 without oil 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 without oil Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon without oil 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 without oil Fat Profile
SATURATED
3.24g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.6g
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.