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Herb-baked salmon Calories
Rich in omega-3, high protein, low carb, baked, herb-seasoned
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Herb-baked salmon (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 1.2 g of carbs, 25.2 g of protein, 12 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Herb-baked salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
1.2g
· 0% DV
Protein
25.2g
· 50% DV
Fat
12g
· 15% 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 2% · Protein 47% · Fat 51%
Herb-baked salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 1.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.2 g | 50% |
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 Herb-baked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (thin) | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (thick) | 160 g | 288 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Herb-baked salmon
How do you know when herb-baked salmon is done?
Herb-baked salmon is done when the flesh turns opaque and separates easily into flakes with a fork. Check the thickest part of the fillet; if the center still looks translucent, return it to the oven briefly.
Should you cover herb-baked salmon with foil?
Covering herb-baked salmon loosely with foil helps retain moisture, especially for thicker fillets. Leave it uncovered if you want the surface to brown more, and avoid sealing it tightly if you prefer a roasted rather than steamed texture.
Can you reheat herb-baked salmon without drying it out?
Yes, reheat herb-baked salmon gently, covered, with a small splash of water or broth to keep it moist. Use low heat and stop as soon as it is warmed through; repeated or prolonged heating makes salmon dry and firm.
Can you cook herb-baked salmon in an air fryer?
Yes, herb-baked salmon works in an air fryer. Arrange the seasoned fillet in a single layer and check it early, since circulating hot air can cook a thinner piece faster than a conventional oven.
Can you freeze leftover herb-baked salmon?
Yes, leftover herb-baked salmon can be frozen in an airtight container once it has cooled. Thaw it in the refrigerator and reheat it gently, or use it cold in a salad; freezing may soften its texture.
What herbs go best with herb-baked salmon?
Dill, parsley, chives, thyme, and tarragon all pair well with herb-baked salmon. Dill and chives give it a fresh, mild flavor, while thyme or tarragon make the seasoning more aromatic without needing a heavy sauce.
Can herb-baked salmon be made with frozen fillets?
Yes, herb-baked salmon can be made with frozen fillets. For more even cooking, thaw them in the refrigerator first and pat away excess moisture; if cooking from frozen, allow extra time and check the center before serving.
Is herb-baked salmon good for meal prep?
Yes, herb-baked salmon can be prepared ahead and added to salads, grain bowls, or wraps. Store it chilled in a sealed container and keep dressings separate; its texture is often best when served cold or reheated gently.
What can you serve with herb-baked salmon?
Herb-baked salmon goes well with roasted vegetables, potatoes, rice, or a crisp green salad. A lemony yogurt sauce or simple vinaigrette complements the herbs, while heavier cream sauces can overpower the salmon’s delicate flavor.
Is herb-baked salmon safe to eat during pregnancy?
Yes, herb-baked salmon can be eaten during pregnancy when it is thoroughly cooked and handled safely. Salmon is a low-mercury fish, but follow local guidance on fish portions during pregnancy and ask your clinician if you have specific concerns.
Herb-baked salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
14.4µg · 72% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
264mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
456mg · 13% DV
Sodium
72mg · 3% DV
Herb-baked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herb-baked salmon
To burn the 216 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 Herb-baked salmon?
Herb-baked salmon is a salmon fillet cooked in the oven with herbs, often with a little oil and lemon. Salmon is widely available in supermarkets and fish shops, and baking it with herbs is an easy way to make it the centre of a home-cooked meal.
The flesh stays tender and rich, while the herbs add fragrance without masking its flavour. Serve it warm with a green salad, roasted vegetables or potatoes; a squeeze of lemon works especially well. It is high in protein and omega-3 fats, with very little carbohydrate. For a lighter plate, use oil sparingly and pair the fish with plenty of vegetables.
How Nutritious Is Herb-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 Herb-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 Herb-baked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Herb-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
Herb-baked salmon Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.64g
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.