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Salmon fillet marinated and cooked with honey and soy sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 12.2 g | 16% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 0.1 g | 0% |
| Protein | 23.4 g | 47% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 234 kcal |
| 1 piece (extra small) | 60 g | 117 kcal |
| 1 piece (small) | 80 g | 156 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 150 g | 293 kcal |
| 1 piece (large) | 180 g | 351 kcal |
| 1 serving (large) | 200 g | 390 kcal |
| 1 piece (double) | 240 g | 468 kcal |
Calculated from 195 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 234 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.
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.
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.
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.
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.
Contains these allergens:
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
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.