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Breaded Salmon Calories
Rich in omega-3, protein, crispy breaded coating
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded Salmon (120 g) has 264 calories. That works out to 220 calories per 100 g. It contains 14.4 g of carbs, 19.2 g of protein, 14.4 g of fat and 1.2 g of fiber. Its 3.4 µg of B12 covers 140% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Breaded Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
264
KCAL / 120G
Carbs
14.4g
· 5% DV
Protein
19.2g
· 38% DV
Fat
14.4g
· 18% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 29% · Fat 49%
Breaded Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.02 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1.2 g | 4% |
| Protein | 19.2 g | 38% |
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 Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 264 kcal |
| 1 piece (extra small) | 60 g | 132 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 180 g | 396 kcal |
| 1 serving (large) | 200 g | 440 kcal |
| 2 piece (double) | 240 g | 528 kcal |
| 1 piece (jumbo) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Breaded Salmon
How do you cook breaded salmon in the oven?
Bake breaded salmon in a preheated 400°F (200°C) oven until the coating is golden and the fish is cooked through. Timing varies with thickness; check the thickest part and remove it when it reaches 145°F (63°C).
Can you cook frozen breaded salmon without thawing it?
Yes, frozen breaded salmon can usually go straight into the oven or air fryer. Follow the package directions because cooking times vary by product, and check that the centre is fully cooked before serving.
Can you make breaded salmon in an air fryer?
Yes, an air fryer makes breaded salmon crisp with little added oil. Arrange the pieces in a single layer, lightly spray the coating with oil, and turn them once so both sides brown evenly.
Why does the breading fall off breaded salmon?
Breading often falls off breaded salmon when the fish is damp, the coating is not pressed on, or the pieces are turned too soon. Pat the salmon dry, coat it evenly, and let the first side brown before flipping.
How can you tell when breaded salmon is done?
Breaded salmon is done when its centre is opaque and flakes easily with a fork. For a precise check, insert a food thermometer into the thickest part; it should read 145°F (63°C).
What is the difference between breaded salmon and salmon fish sticks?
Breaded salmon is usually a fillet or portion coated in crumbs, while salmon fish sticks are cut into narrow, uniform pieces and often formed or shaped. Both can have a crisp coating, but their size and texture differ.
What sauce goes well with breaded salmon?
Tartare sauce is a classic match for breaded salmon, while lemon, dill yogurt sauce, or a simple mayonnaise-based sauce also works well. A squeeze of lemon brightens the rich coating without covering the salmon’s flavour.
How do you keep breaded salmon crispy after cooking?
Keep breaded salmon crispy by placing it on a wire rack rather than stacking it or leaving it on a flat plate. The rack lets steam escape; serve it promptly, since trapped steam softens the coating.
How long does cooked breaded salmon last in the fridge?
Cooked breaded salmon keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat to help preserve its texture.
Is breaded salmon a healthy choice?
Breaded salmon provides protein and omega-3 fats, but the coating and frying can add extra fat and salt. For a lighter meal, bake or air-fry it and serve it with vegetables instead of another fried side.
Breaded Salmon Vitamins & Minerals
Vitamins
B12
3.36µg · 140% DV
Vitamin D
8.4µg · 42% DV
B6
0.6mg · 35% DV
B3
5.04mg · 32% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
216mg · 31% DV
Sodium
384mg · 17% DV
Iodine
24µg · 16% DV
Potassium ⭐
384mg · 11% DV
Breaded Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Salmon
To burn the 264 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 Breaded Salmon?
Breaded Salmon pairs the rich, tender flesh of salmon with a crisp coating, typically made by coating the fish in crumbs before cooking. It can be baked or pan-fried, and the contrast between the flaky fish and crunchy exterior is a big part of its appeal.
Serve it as a simple main with lemon and a green salad, or with potatoes or vegetables for a more filling meal. Salmon makes it a source of protein and omega-3 fats, while the breading adds carbohydrates and some fat. For a lighter plate, bake it rather than frying and pair it with plenty of vegetables.
How Nutritious Is Breaded 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 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 Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Breaded 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 Salmon Fat Profile
SATURATED
2.64g
MONOUNSATURATED
5.4g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.