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Clay-Baked Salmon Calories
Clay-baked without added oil, salmon is rich in protein and omega-3 fats; nutrition varies with the salmon species and any added ingredients.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Clay-Baked Salmon (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33.2 g of protein, 18.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Clay-Baked Salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.2g
· 66% DV
Fat
18.6g
· 24% 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 44% · Fat 56%
Clay-Baked Salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.2 g | 66% |
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 Clay-Baked Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (medium) | 28.4 g | 58 kcal |
| 1 slice (medium) | 75 g | 155 kcal |
| 100 g | 100 g | 206 kcal |
| 1 piece (small) | 100 g | 206 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (large) | 200 g | 412 kcal |
| 1 serving (large) | 220 g | 453 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Clay-Baked Salmon
What is clay-baked salmon?
Clay-baked salmon is salmon cooked in an oven-safe clay or earthenware dish, often alongside vegetables and seasonings. The dish holds heat well and can go straight to the table, but recipes vary in their added ingredients.
How do you make clay-baked salmon at home?
To make clay-baked salmon, place seasoned salmon in an oven-safe clay dish, add any vegetables or aromatics you like, and bake until the fish is just cooked through. Cooking time depends on the thickness of the piece.
What should you serve with clay-baked salmon?
Clay-baked salmon pairs well with a crisp salad, roasted vegetables, potatoes, or rice. If the dish already includes vegetables, a simple salad or lemon wedges can balance the meal without competing with the salmon.
How do you keep clay-baked salmon from drying out?
Keep clay-baked salmon moist by checking it before it is fully cooked and taking it out as soon as it flakes easily. A loose cover or cooking it with vegetables can help, while prolonged baking makes the fish dry.
Can you make clay-baked salmon without adding oil?
Yes, clay-baked salmon can be cooked without added oil. Salmon releases some of its own fat as it cooks, and vegetables can provide moisture; sauces, cheese, or added oil will change the finished dish.
Can you use frozen salmon for clay-baked salmon?
Yes, thaw frozen salmon completely in the refrigerator before making clay-baked salmon, then pat it dry. Baking it from frozen can leave the center undercooked while the outside overcooks, and excess water can make the dish watery.
Can you eat the skin on clay-baked salmon?
Yes, the skin on clay-baked salmon is edible when the fish has been properly cleaned and cooked. In a clay dish with vegetables or sauce, it may stay soft rather than crisp; you can lift it off after cooking if you prefer.
Can you make clay-baked salmon in a regular baking dish?
Yes, you can make clay-baked salmon in an oven-safe ceramic or glass baking dish if you do not have clay cookware. The dish may not hold heat in quite the same way, but the salmon can still be baked with vegetables and seasonings.
How should you store leftover clay-baked salmon?
Refrigerate leftover clay-baked salmon in a covered container as soon as it has cooled, rather than leaving it out for an extended period. Eat it soon, and discard it if its smell or appearance has changed.
Can you reheat clay-baked salmon?
Yes, reheat clay-baked salmon gently in the oven or microwave until hot throughout. Covering it and adding a little moisture can reduce drying; warm only the portion you plan to eat.
Clay-Baked Salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
19.65µg · 98% DV
B3
13.05mg · 82% DV
B5
2.85mg · 57% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
378mg · 54% DV
Iodine
30µg · 20% DV
Potassium ⭐
576mg · 17% DV
Sodium
92mg · 4% DV
Clay-Baked Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Clay-Baked Salmon
To burn the 309 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 Clay-Baked Salmon?
Clay-Baked Salmon is salmon cooked in a tile or earthenware dish, often with vegetables such as tomato, pepper or onion. The covered, heat-retaining dish helps the fish stay moist, while the edges can become lightly browned. In Turkey, it is served hot at fish restaurants and at home, usually with lemon and a simple salad; rice or bread can make it a more substantial meal. The flesh is tender and flaky, with salmon’s rich, mildly sweet flavour.
Salmon provides substantial protein and omega-3 fats, though the finished dish’s nutrition depends on the fish and any additions. For a lighter meal, use little or no added oil and serve it with extra vegetables.
How Nutritious Is Clay-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 Clay-Baked 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 Clay-Baked Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Clay-Baked 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
Clay-Baked Salmon Fat Profile
SATURATED
3.6g
MONOUNSATURATED
6.6g
POLYUNSATURATED
5.85g
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.