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Baked Skinless Salmon Calories
Rich in omega-3, high protein, healthy baked salmon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Skinless Salmon (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 11.4 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Skinless Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
11.4g
· 15% 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 52% · Fat 48%
Baked Skinless Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 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 Skinless Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (extra small) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (thin) | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (thick) | 160 g | 296 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
| 1 piece (extra large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Baked Skinless Salmon
How long should you bake skinless salmon?
Bake skinless salmon for about 12–15 minutes in a preheated 200°C (400°F) oven, adjusting for the thickness of the fillet. It is ready when the flesh turns opaque and separates easily with a fork; an internal temperature of 63°C (145°F) is a reliable check.
How do you season baked skinless salmon?
Lemon, black pepper, garlic, and dill are classic seasonings for baked skinless salmon. Brush the fillet with a little olive oil first so the seasoning adheres, then add herbs or a light marinade before baking. Avoid adding lemon too early if you want a delicate texture.
How can you keep baked skinless salmon moist?
Keep baked skinless salmon moist by avoiding overcooking and brushing it lightly with oil before it goes into the oven. A loose foil cover can help retain moisture, especially for a thicker piece; remove it near the end if you want some browning.
Can you bake skinless salmon from frozen?
Yes, you can bake skinless salmon from frozen, though it will take longer and may cook less evenly than thawed fish. For a more even result, thaw it in the refrigerator first and pat the surface dry before seasoning.
How can you tell when baked skinless salmon is done?
Baked skinless salmon is done when its flesh is opaque and flakes apart easily with a fork. For the clearest safety check, measure the thickest part with a food thermometer; it should reach 63°C (145°F).
How do you stop baked skinless salmon from sticking to the pan?
Line the baking tray with parchment paper or lightly oil the tray to stop skinless salmon from sticking. Because the fish has no skin to protect it from the hot surface, lift it gently with a thin spatula once cooked.
What should you serve with baked skinless salmon?
Serve baked skinless salmon with roasted vegetables, potatoes, rice, or a crisp salad. A squeeze of lemon and a simple yogurt or herb sauce complement its rich flavor without overwhelming the fish.
Can you eat baked skinless salmon cold the next day?
Yes, you can eat baked skinless salmon cold the next day if it was promptly refrigerated in a covered container. It works well flaked into a salad or sandwich; discard it if it was left at room temperature for too long.
Is baked skinless salmon healthy to eat regularly?
Baked skinless salmon can be a nutritious regular meal: it supplies protein and omega-3 fats, and baking needs little added fat. Pair it with vegetables or whole grains, and vary your fish choices rather than relying on only one seafood.
Can you reheat baked skinless salmon without drying it out?
Yes, reheat baked skinless salmon gently, covered, with a small splash of water or broth to limit moisture loss. Use a low oven or short microwave bursts, and stop as soon as it is heated through; repeated reheating makes it dry.
Baked Skinless Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
15.6µg · 78% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
60mg · 3% DV
Baked Skinless Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Skinless Salmon
To burn the 222 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 Skinless Salmon?
Baked skinless salmon is a simple oven-cooked salmon fillet with the skin removed. Salmon is widely farmed and eaten around the world, and baking lets its rich flavour come through without needing a heavy coating or sauce.
The flesh is tender and moist, separating into soft flakes when cooked. It is often served as a main course with roasted vegetables, potatoes, salad or grains; lemon and herbs make an easy finishing touch. Naturally free of carbohydrates and rich in protein and omega-3 fats, it makes a satisfying choice for many eating styles. For a lighter plate, bake it with just a little oil and pair it with plenty of vegetables.
How Nutritious Is Baked Skinless Salmon?
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 Skinless Salmon 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 Skinless Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked Skinless Salmon 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 Skinless Salmon Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3.24g
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.