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Breaded baked salmon Calories
High protein, contains omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded baked salmon (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 12 g of carbs, 31.4 g of protein, 16.9 g of fat and 0.8 g of fiber. Its 4.8 µg of B12 covers 198% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Breaded baked salmon Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
12g
· 4% DV
Protein
31.4g
· 63% DV
Fat
16.9g
· 22% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 39% · Fat 46%
Breaded baked salmon nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 16.9 g | 22% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 448 mg | 19% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 0.8 g | 3% |
| Protein | 31.4 g | 63% |
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 Breaded baked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| 1 piece (thin) | 70 g | 162 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (half) | 120 g | 278 kcal |
| 1 cup (chopped) | 160 g | 371 kcal |
| 1 piece (thick) | 170 g | 394 kcal |
| 1 piece (large) | 200 g | 464 kcal |
| 1 serving (double) | 240 g | 557 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Breaded baked salmon
How do you make breaded baked salmon?
Breaded baked salmon is made by coating salmon portions and baking them until the fish is opaque and flakes easily. Pat the salmon dry first, then coat it in flour, beaten egg, and breadcrumbs so the crust adheres and browns evenly.
How long should breaded baked salmon cook?
Breaded baked salmon usually takes about 12–18 minutes, depending on the thickness of the portions and the oven. It is ready when the centre turns opaque and flakes with a fork; check thicker pieces before serving.
How do you keep breading from falling off breaded baked salmon?
To keep breading on breaded baked salmon, dry the fish thoroughly and use the standard flour, egg, and breadcrumb sequence. Press the crumbs gently onto each portion, then leave the coated fish briefly before baking so the crust can set.
What should you serve with breaded baked salmon?
Breaded baked salmon pairs well with roasted vegetables, a green salad, or potatoes. A squeeze of lemon brightens the rich fish and crisp coating; for a lighter plate, choose vegetables or salad rather than adding another fried side.
Can you cook breaded baked salmon in an air fryer?
Yes, breaded baked salmon cooks well in an air fryer. Arrange the portions in a single layer with space around them so hot air can crisp the coating, and check the centre because cooking time varies with thickness and appliance.
Can you use frozen salmon for breaded baked salmon?
Yes, you can use frozen salmon for breaded baked salmon after thawing it completely. Thaw it in the refrigerator, then pat away surface moisture before breading; wet fish makes the coating more likely to slide off or turn soggy.
Why does breading on baked salmon turn soggy?
Breading on baked salmon often turns soggy when moisture is trapped under the coating or the portions are crowded. Dry the fish well, leave space between pieces on the tray, and avoid covering the salmon while it bakes.
Can you make breaded baked salmon with panko?
Yes, panko works well for breaded baked salmon and gives the crust a lighter, crunchier texture than fine breadcrumbs. Press it gently onto the egg-coated fish, and spread the portions apart so the coating browns instead of steaming.
How do you know when breaded baked salmon is done?
Breaded baked salmon is done when the flesh in the centre is opaque and separates easily into flakes. The crust can brown before a thick portion is cooked through, so check the fish itself rather than judging by the coating alone.
Can you reheat breaded baked salmon without losing its crispness?
Yes, reheating breaded baked salmon in an oven or air fryer helps preserve its crisp coating. Use moderate heat until the centre is hot, and avoid the microwave if crispness matters because it tends to soften the breading.
Breaded baked salmon Vitamins & Minerals
Vitamins
B12
4.76µg · 198% DV
B3
11.76mg · 74% DV
Vitamin D
12.74µg · 64% DV
B6
0.87mg · 51% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
343mg · 49% DV
Iodine
39µg · 26% DV
Sodium
448mg · 19% DV
Potassium ⭐
504mg · 15% DV
Breaded baked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded baked salmon
To burn the 325 calories in 1 piece (medium) (140 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 Breaded baked salmon?
Breaded baked salmon is made by coating salmon portions in breadcrumbs or a similar crumb mixture, then baking them until the outside is crisp and the fish remains tender. It is an easy home-cooked main rather than a dish tied to one particular cuisine. A squeeze of lemon and a simple salad, roasted vegetables or potatoes make familiar accompaniments; leftovers can also be flaked into a sandwich or grain bowl.
Salmon provides plenty of protein and is a source of omega-3 fats, while the coating adds some carbohydrate. For a lighter plate, keep the crumb layer thin and serve it with vegetables instead of a rich sauce.
How Nutritious Is Breaded baked 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 Breaded baked 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 Breaded baked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Breaded baked salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded baked salmon Fat Profile
SATURATED
2.94g
MONOUNSATURATED
5.74g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.