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Dill-baked salmon Calories
Rich in protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Dill-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 4.9 µg of B12 covers 206% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Dill-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%
Dill-baked salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0 g | |
| Sodium | 89 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 Dill-baked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (small) | 28.4 g | 58 kcal |
| 1 piece (small) | 85 g | 175 kcal |
| 100 g | 100 g | 206 kcal |
| 1 cup (diced) | 140 g | 288 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (large) | 220 g | 453 kcal |
| 1 serving (large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Dill-baked salmon
How do you make dill-baked salmon?
To make dill-baked salmon, season salmon fillets with chopped dill, lemon, olive oil, salt, and pepper, then bake until the fish flakes easily with a fork. Add some fresh dill after baking for a brighter flavor, and avoid leaving the fillets in the oven longer than needed.
What temperature should you bake dill-baked salmon at?
Bake dill-baked salmon at 400°F (200°C) until its thickest part is opaque and flakes easily, usually around 12–15 minutes for a typical fillet. Thicker pieces need longer, so check the center rather than relying on the clock alone.
Can you bake dill-baked salmon with the skin on?
Yes, you can bake dill-baked salmon with the skin on. It helps protect the flesh from direct heat and is easy to lift away after cooking. Place the fillet skin-side down in the baking dish, and check that any scales have been removed if you plan to eat the skin.
Should you use fresh or dried dill for dill-baked salmon?
Fresh dill gives dill-baked salmon a brighter, more delicate flavor, while dried dill works when fresh herbs are unavailable. Use less dried dill because its flavor is more concentrated, and add a little fresh dill after baking if you have it.
Can you use frozen salmon for dill-baked salmon?
Yes, frozen salmon works for dill-baked salmon, but thawing it in the refrigerator first helps it cook more evenly. Pat the thawed fillets dry before seasoning so the dill and other flavors stick, and allow extra cooking time if baking them from frozen.
How do you keep dill-baked salmon from drying out?
Keep dill-baked salmon moist by avoiding overcooking and coating the fillets lightly with oil or lemon juice before baking. Covering the dish for most of the cooking time helps retain moisture; uncover it briefly at the end if you want a little browning.
What should you serve with dill-baked salmon?
Dill-baked salmon pairs well with roasted potatoes, asparagus, green beans, or a crisp salad. For a quick meal, serve it with rice or couscous and a lemony dressing; the fresh, mild sides let the dill and salmon remain the focus.
How can you tell when dill-baked salmon is done?
Dill-baked salmon is done when the thickest part turns opaque and separates into flakes when gently pressed with a fork. Check the center of the fillet, since the edges cook faster; if the middle still looks translucent, return it to the oven briefly.
How long does leftover dill-baked salmon keep in the fridge?
Leftover dill-baked salmon keeps for up to 3 days in the refrigerator when stored promptly in a covered container. Reheat it gently, covered, to reduce drying, or serve it cold in a salad or sandwich.
Is dill-baked salmon a healthy meal?
Yes, dill-baked salmon can be a nutritious meal because salmon provides protein and omega-3 fats. Baking also makes it easy to limit added oil compared with frying; serve it with vegetables or whole grains for a satisfying plate.
Dill-baked salmon Vitamins & Minerals
Vitamins
B12
4.95µg · 206% DV
Vitamin D
16.35µg · 82% DV
B3
13.05mg · 82% DV
B6
1.2mg · 71% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Dill-baked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dill-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 Dill-baked salmon?
Dill-baked salmon is salmon seasoned with dill and baked, often with lemon and a little oil. It is a simple preparation rather than a dish tied to one particular region, and it suits both everyday cooking and a more substantial meal. Baking lets the fish stay tender while the herbs add a fresh, grassy aroma.
Serve it warm with potatoes, grains or roasted vegetables, or flake leftovers into a salad. It is naturally rich in protein and omega-3 fats, with no carbohydrates. For a lighter meal, keep added oil modest and pair the salmon with plenty of vegetables; a squeeze of lemon just before serving brightens its flavour.
How Nutritious Is Dill-baked 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 Dill-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 Dill-baked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Dill-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
Dill-baked salmon Fat Profile
SATURATED
4.65g
MONOUNSATURATED
6.6g
POLYUNSATURATED
4.2g
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.