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Baked teriyaki salmon Calories
High-protein omega-3 fish dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked teriyaki salmon (150 g) has 288 calories. That works out to 192 calories per 100 g. It contains 7.7 g of carbs, 31.2 g of protein, 14.3 g of fat and 0.3 g of fiber. Its 5.1 µg of B12 covers 213% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Baked teriyaki salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
288
KCAL / 150G
Carbs
7.7g
· 3% DV
Protein
31.2g
· 62% DV
Fat
14.3g
· 18% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 44% · Fat 45%
Baked teriyaki salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 0.3 g | 1% |
| Protein | 31.2 g | 62% |
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 teriyaki salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 288 kcal |
| 1 piece (small) | 75 g | 144 kcal |
| 100 g | 100 g | 192 kcal |
| 1 piece (medium) | 120 g | 230 kcal |
| 1 cup (diced) | 140 g | 269 kcal |
| 1 piece (large) | 150 g | 288 kcal |
| 1 serving (medium) | 150 g | 288 kcal |
| 1 piece (extra large) | 220 g | 422 kcal |
| 1 serving (large) | 250 g | 480 kcal |
Calculated from 192 calories per 100 g.
Frequently Asked Questions About Baked teriyaki salmon
How do you make baked teriyaki salmon?
To make baked teriyaki salmon, pat the salmon dry, coat it with teriyaki sauce, and bake it on a lined tray until opaque and easy to flake. Add a little extra sauce near the end for a glossy finish without scorching the glaze.
How long should you bake baked teriyaki salmon?
Bake baked teriyaki salmon until the center turns opaque and the flesh separates easily with a fork. The exact time depends on the thickness of the fillet and your oven, so start checking early rather than relying on a fixed time.
What is teriyaki sauce made of in baked teriyaki salmon?
Teriyaki sauce for baked teriyaki salmon commonly combines soy sauce with mirin or sake and a sweetener such as sugar. Ginger and garlic are popular additions, while a little starch can thicken the sauce into a clingy glaze.
Can you make baked teriyaki salmon with frozen salmon?
Yes, you can make baked teriyaki salmon with frozen salmon, but thaw the fillets fully in the refrigerator first. Pat them dry before adding sauce so excess water does not dilute the glaze or leave the fish soggy.
What goes well with baked teriyaki salmon?
Baked teriyaki salmon pairs well with steamed rice, noodles, or roasted vegetables. For a lighter plate, serve it with greens or crisp cucumber; their fresh, mild flavors balance the sweet and savory glaze.
When should you put teriyaki sauce on baked teriyaki salmon?
Brush some teriyaki sauce onto baked teriyaki salmon before it goes into the oven, then add another thin layer toward the end. Since the sauce contains sweet ingredients that can darken quickly, avoid leaving a thick glaze under high heat for the entire bake.
Can you cook baked teriyaki salmon in an air fryer?
Yes, baked teriyaki salmon can be made in an air fryer. Arrange the glazed fillets in a single layer, check them early because air fryers vary, and add extra sauce near the end to keep the sweet glaze from burning.
How long do leftovers of baked teriyaki salmon last in the fridge?
Leftover baked teriyaki salmon keeps in the refrigerator for about three days when promptly stored in a covered container. Chill it soon after serving, and discard it if it has been left at room temperature for too long or seems spoiled.
Can you freeze baked teriyaki salmon after cooking it?
Yes, you can freeze baked teriyaki salmon after cooking. Let it cool, seal it in an airtight container, and thaw it in the refrigerator before reheating; the fish may be softer after freezing than when freshly baked.
Is baked teriyaki salmon a healthy meal?
Yes, baked teriyaki salmon can be a nutritious meal because salmon provides protein and omega-3 fats. Teriyaki glaze can add sugar and sodium, so use a moderate amount and serve the fish with vegetables for a balanced plate.
Baked teriyaki salmon Vitamins & Minerals
Vitamins
B12
5.1µg · 213% DV
Vitamin D
16.8µg · 84% DV
B3
12.6mg · 79% DV
B6
0.93mg · 55% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
353mg · 50% DV
Iodine
42µg · 28% DV
Sodium
630mg · 27% DV
Potassium ⭐
548mg · 16% DV
Baked teriyaki salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked teriyaki salmon
To burn the 288 calories in 1 piece (medium) (150 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 teriyaki salmon?
Baked teriyaki salmon pairs salmon fillets with teriyaki, a Japanese-style sweet-and-savoury glaze, then cooks them in the oven. Teriyaki flavours are familiar in Japan and have become popular in home cooking worldwide; baking is a straightforward way to cook the fish while letting the glaze turn glossy.
The salmon stays tender and rich, balanced by the sauce’s savoury sweetness. It is often served with rice and vegetables or greens, making it an easy main meal rather than a traditional Turkish dish. It provides protein and omega-3 fats; for a lighter plate, use a modest amount of glaze and add plenty of vegetables.
How Nutritious Is Baked teriyaki salmon?
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 teriyaki salmon Processed?
NOVA 3
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 teriyaki salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked teriyaki salmon 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 teriyaki salmon Fat Profile
SATURATED
2.63g
MONOUNSATURATED
5.32g
POLYUNSATURATED
3.22g
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.