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Baked Wild Salmon Calories
Rich in omega-3, high protein, low carb, source of vitamin D and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Wild Salmon (120 g) has 170 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 7.6 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 Wild Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
170
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
7.6g
· 10% 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 59% · Fat 41%
Baked Wild Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Wild Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 170 kcal |
| 1 slice (thin) | 60 g | 85 kcal |
| 1 piece (small) | 90 g | 128 kcal |
| 100 g | 100 g | 142 kcal |
| 1 slice (thick) | 100 g | 142 kcal |
| 1 serving (medium) | 150 g | 213 kcal |
| 1 piece (large) | 180 g | 256 kcal |
| 1 serving (large) | 200 g | 284 kcal |
| 1 piece (extra large) | 250 g | 355 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Baked Wild Salmon
How do you bake wild salmon?
Bake wild salmon on a lightly oiled tray after patting it dry and seasoning it. The cooking time depends on the fillet’s thickness; it is ready when the flesh turns opaque and separates easily into flakes.
How long does baked wild salmon take to cook?
Baked wild salmon usually takes about 10–15 minutes in a hot oven, but thicker pieces need longer. Start checking early rather than relying on the clock alone, since wild salmon can dry out quickly when overcooked.
Why does baked wild salmon dry out, and how can you prevent it?
Baked wild salmon dries out when it stays in the oven too long. Check the thickest part before the expected finish, and remove the fish as soon as it flakes easily; a little oil or sauce can also help keep the surface moist.
What is the difference between baked wild salmon and farmed salmon?
Baked wild salmon comes from fish caught in their natural habitat, while farmed salmon is raised in aquaculture. Wild salmon often has a firmer texture and more pronounced flavor, so its cooking time can differ from that of a thicker farmed fillet.
Can you eat the skin on baked wild salmon?
Yes, you can eat the skin on baked wild salmon if it has been properly cooked. For a crisper skin, dry the surface well and bake the fillet skin-side down; remove the skin if you prefer a softer texture.
Can you bake wild salmon from frozen?
Yes, you can bake wild salmon from frozen, though it may cook less evenly and take longer than thawed fish. For more predictable results, thaw it in the refrigerator first, then pat it dry before seasoning.
What seasoning goes well with baked wild salmon?
Lemon, olive oil, garlic, dill, black pepper, and paprika all work well with baked wild salmon. Keep the seasoning simple enough to complement its flavor, and avoid leaving it for a long time in a strongly acidic marinade.
How can you tell when baked wild salmon is done?
Baked wild salmon is done when its flesh is opaque and flakes apart with gentle pressure from a fork. Check the thickest part, because the thinner edges cook first; the center should not look raw or translucent.
What should you serve with baked wild salmon?
Serve baked wild salmon with roasted vegetables, potatoes, rice, or a crisp salad. A bright lemon dressing balances the fish, while grains or potatoes make the meal more substantial.
How long does leftover baked wild salmon last in the fridge?
Leftover baked wild salmon keeps for up to three days in the refrigerator in a covered container. Refrigerate it within two hours of cooking, and reheat it until steaming throughout to reduce food-safety risks.
Baked Wild Salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
15.6µg · 78% DV
B3
9.48mg · 59% DV
B6
0.98mg · 58% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
588mg · 17% DV
Sodium
60mg · 3% DV
Baked Wild Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Wild Salmon
To burn the 170 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 Wild Salmon?
Baked wild salmon is a simple main course made by roasting salmon caught in the wild rather than raised on a farm. It is often seasoned with lemon, herbs and a little oil, allowing the fish’s flavour to come through. The flesh turns tender and flakes easily when cooked.
It works well for dinner with a green salad, roasted vegetables or potatoes, whether served at home or ordered in a restaurant. Salmon is a high-protein fish and a rich source of omega-3 fats; it contains no carbohydrates. For a lighter plate, pair it with plenty of vegetables and go easy on rich sauces.
How Nutritious Is Baked Wild 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 Wild 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 Wild Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked Wild 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 Wild Salmon Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.52g
POLYUNSATURATED
2.16g
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.