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A thick salmon fillet with coral-pink flesh and a glossy amber-brown honey-soy glaze, its edges lightly browned and its surface dotted with visible flakes.
●Low GI
⚡High Potassium
💪High Protein

Honey soy salmon Calories

Salmon fillet marinated and cooked with honey and soy sauce.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

195kcal

GI

35low

POTASSIUM · 100 G

340mg

FIBER · 100 G

0.1g

Quick answer

1 piece (medium) of Honey soy salmon (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 6.2 g of carbs, 23.4 g of protein, 12.2 g of fat and 0.1 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Honey soy salmon Nutrition Facts

Selected: 1 piece (medium) · 120 g

234

KCAL / 120G

Carbs

6.2g

· 2% DV

Protein

23.4g

· 47% DV

Fat

12.2g

· 16% DV

Fiber

0.1g

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 11% · Protein 41% · Fat 48%

Honey soy salmon nutrition facts table · 1 piece (medium) (120 g)

NutrientAmount% DV
Calories234 kcal
Total fat12.2 g16%
Saturated fat2.52 g13%
Trans fat0 g
Sodium492 mg21%
Total carbohydrate6.2 g2%
Fiber0.1 g0%
Protein23.4 g47%

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 Honey soy salmon?

ServingAmountCalories
1 piece (medium)120 g234 kcal
1 piece (extra small)60 g117 kcal
1 piece (small)80 g156 kcal
100 g100 g195 kcal
1 serving (medium)150 g293 kcal
1 piece (large)180 g351 kcal
1 serving (large)200 g390 kcal
1 piece (double)240 g468 kcal

Calculated from 195 calories per 100 g.

Frequently Asked Questions About Honey soy salmon

How do you make honey soy salmon?

Honey soy salmon is made by coating salmon fillets with a mixture of honey and soy sauce, then baking or pan-cooking them. Add garlic or ginger if you like, and brush on a little extra sauce near the end of cooking.

What ingredients are in honey soy salmon?

Honey soy salmon needs salmon, honey, and soy sauce. Garlic and ginger add savory depth, while lemon or rice vinegar can balance the sweetness; sesame seeds or sliced spring onions are common finishing touches.

How long should you bake honey soy salmon?

Bake honey soy salmon at about 400°F (200°C), allowing roughly 10–15 minutes for a typical fillet and adjusting for thickness. The salmon should be opaque and flake easily; watch closely because the honey in the glaze can brown quickly.

Can you marinate honey soy salmon overnight?

You can marinate honey soy salmon overnight in the refrigerator, but a shorter marinating time is usually enough. A long soak can make the soy flavor overly salty and affect the fish’s texture, so keep the marinade covered and chilled.

Can you cook honey soy salmon in a pan?

Yes, honey soy salmon cooks well in a pan. Sear the fillets over medium heat, then add or brush on the honey-soy glaze toward the end so the honey does not scorch before the fish is cooked through.

What should you serve with honey soy salmon?

Honey soy salmon pairs well with rice, noodles, or steamed vegetables. For a less sweet, more balanced plate, serve it with crisp greens, cucumber salad, or a squeeze of lime rather than another rich or sugary side.

How do you stop the glaze on honey soy salmon from burning?

Keep the honey-soy glaze on honey soy salmon from burning by adding it near the end of cooking, not at the start over high heat. If the glaze thickens too much, loosen it with a small splash of water.

How long does cooked honey soy salmon keep in the fridge?

Cooked honey soy salmon keeps in the refrigerator for up to 3 days when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking and discard them if they have been left out longer.

Can you reheat honey soy salmon without drying it out?

Yes, reheat honey soy salmon gently, covered, in a low oven or microwave. A little water in the dish helps keep the fish moist; heat only the portion you plan to eat, since repeated reheating can dry it out.

Can you use frozen salmon for honey soy salmon?

Yes, you can make honey soy salmon with frozen salmon, but thaw it completely in the refrigerator first and pat it dry. Removing excess moisture helps the glaze cling instead of becoming watery during cooking.

Honey soy salmon Vitamins & Minerals

Vitamins

B12

3.84µg · 160% DV

B3

9mg · 56% DV

Vitamin D

10.2µg · 51% DV

B6

0.84mg · 49% DV

Minerals

Selenium

34µg · 62% DV

Phosphorus

264mg · 38% DV

Iodine

36µg · 24% DV

Sodium

492mg · 21% DV

Potassium ⭐

408mg · 12% DV

Honey soy salmon Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

2.4
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Honey soy salmon

To burn the 234 calories in 1 piece (medium) (120 g):

🚶

58min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

27min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Honey soy salmon?

Honey soy salmon is a salmon fillet coated or marinated in honey and soy sauce, then cooked until the fish is tender and the glaze turns glossy. The combination brings sweetness and savoury depth to salmon’s rich flavour. It is easy to make in a pan, under the grill or in the oven, with the sauce brushed or spooned over the fish.

Serve it with rice and greens for a filling meal, or pair it with a crisp salad or steamed vegetables for a lighter plate. It provides substantial protein, while the glaze contributes some carbohydrate. Since soy sauce can be salty, taste before adding extra salt; using a little less honey keeps the glaze less sweet.

How Nutritious Is Honey soy salmon?

Nutrient density

High

78/ 100

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

50/ 100

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 Honey soy 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 Honey soy salmon Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish yes
Soy yes
Sesame free

Which Diets Is Honey soy salmon Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Honey soy salmon Fat Profile

SATURATED

2.52g

MONOUNSATURATED

5.04g

POLYUNSATURATED

2.64g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.