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Herbed Salmon Calories
Baked salmon with fresh herbs, rich in omega-3 and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Herbed Salmon (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 0.7 g of carbs, 26.4 g of protein, 13.2 g of fat and 0.4 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.
Herbed Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
0.7g
· 0% DV
Protein
26.4g
· 53% DV
Fat
13.2g
· 17% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 1% · Protein 46% · Fat 53%
Herbed Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 13.2 g | 17% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0.4 g | 1% |
| Protein | 26.4 g | 53% |
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 Herbed Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
| 1 piece (jumbo) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Herbed Salmon
How do you bake Herbed Salmon?
Bake Herbed Salmon after brushing it with olive oil and topping it with chopped herbs and lemon. Cook it until the flesh flakes easily with a fork; the time depends on the thickness of the piece, so check it near the end rather than relying on a fixed time.
What herbs go best with Herbed Salmon?
Dill, parsley, and thyme all pair well with Herbed Salmon. Use fresh herbs for a bright flavor, adding some before baking and a little more just before serving. Chives or tarragon also work if you want a different herbal note.
How do you keep Herbed Salmon from drying out?
Avoid overcooking Herbed Salmon, which is the main reason it turns dry. Brush it lightly with oil and take it out as soon as the flesh flakes easily. Letting it rest briefly before serving helps it retain moisture.
Should you remove the skin from Herbed Salmon before cooking?
No, you do not need to remove the skin from Herbed Salmon before cooking. Leaving it on helps hold the piece together, and it can become crisp when cooked skin-side down. Once cooked, the flesh usually separates easily from the skin.
What should you serve with Herbed Salmon?
Serve Herbed Salmon with roasted vegetables, a green salad, or potatoes for a balanced meal. Rice or crusty bread also works well to soak up the lemon and herb flavors. A light yogurt or dill sauce makes a fresh accompaniment.
How do you season Herbed Salmon without overpowering it?
Season Herbed Salmon with salt, pepper, lemon, and a modest handful of chopped herbs. Salmon has a rich flavor that stands up to herbs, but too much garlic or a strongly flavored herb can dominate it. Add extra fresh herbs at the table if needed.
Can you use frozen salmon to make Herbed Salmon?
Yes, you can make Herbed Salmon with frozen salmon once it has thawed completely. Thaw it in the refrigerator, then pat the surface dry before adding oil and herbs. Removing excess moisture helps the seasoning stick and the fish cook evenly.
How long does cooked Herbed Salmon last in the fridge?
Cooked Herbed Salmon keeps in the refrigerator for up to three days in a covered container. Refrigerate it promptly after the meal rather than leaving it out. Eat it cold in a salad or reheat it gently, covered, to reduce drying.
Can you freeze cooked Herbed Salmon?
Yes, cooked Herbed Salmon can be frozen in an airtight, freezer-safe container once cooled. Thaw it in the refrigerator before eating. Its texture may be softer after thawing, so it works especially well flaked into salads, pasta, or sandwiches.
Can you eat leftover Herbed Salmon cold?
Yes, leftover Herbed Salmon can be eaten cold if it was refrigerated promptly and kept chilled. Flake it over a salad or use it in a sandwich. Do not eat it if it was left at room temperature for an extended period.
Herbed Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B6
1.02mg · 60% DV
B3
9mg · 56% DV
Vitamin D
10.2µg · 51% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
504mg · 15% DV
Sodium
66mg · 3% DV
Herbed Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Herbed Salmon
To burn the 222 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 Herbed Salmon?
Herbed salmon is salmon seasoned with fresh herbs—often parsley, dill or thyme—and commonly baked. It is a flexible home-cooked dish rather than a recipe tied to one particular region; the herbs add a fresh, fragrant note without masking the fish’s rich flavour. Properly cooked, the salmon stays tender and moist, with a lightly browned surface.
It is often served as a main course with lemon, salad, roasted vegetables or potatoes, whether at a family dinner or as part of a Mediterranean-style meal. Herbed salmon is protein-rich and low in carbohydrates, with 22 g of protein per 100 g. For a lighter plate, use oil sparingly and pair it with plenty of vegetables.
How Nutritious Is Herbed 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 Herbed 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 Herbed Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Herbed 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
Herbed Salmon Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.92g
POLYUNSATURATED
3.24g
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.