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Miso-glazed salmon Calories
High in protein, rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Miso-glazed salmon (140 g) has 319 calories. That works out to 228 calories per 100 g. It contains 6.7 g of carbs, 31.5 g of protein, 18.5 g of fat and 0.4 g of fiber. Its 4.8 µg of B12 covers 198% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Miso-glazed salmon Nutrition Facts
Selected: 1 piece (medium) · 140 g
319
KCAL / 140G
Carbs
6.7g
· 2% DV
Protein
31.5g
· 63% DV
Fat
18.5g
· 24% 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 8% · Protein 39% · Fat 53%
Miso-glazed salmon nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 3.64 g | 18% |
| Trans fat | 0.03 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 6.7 g | 2% |
| Fiber | 0.4 g | 1% |
| Protein | 31.5 g | 63% |
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 Miso-glazed salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 319 kcal |
| ½ piece (half) | 70 g | 160 kcal |
| 3 ounce (thin) | 85 g | 194 kcal |
| 1 piece (small) | 90 g | 205 kcal |
| 100 g | 100 g | 228 kcal |
| 1 serving (small) | 120 g | 274 kcal |
| 1 cup (diced) | 160 g | 365 kcal |
| 1 serving (medium) | 180 g | 410 kcal |
| 1 piece (large) | 200 g | 456 kcal |
| 1 serving (large) | 260 g | 593 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Miso-glazed salmon
What is miso-glazed salmon?
Miso-glazed salmon is salmon coated with a savory Japanese fermented-soybean-paste glaze, often mixed with ingredients such as mirin, sake, or a little sweetener. The glaze caramelizes as the fish cooks, giving it a glossy surface and a salty, savory-sweet flavor.
How do you make miso-glazed salmon?
Miso-glazed salmon is made by mixing miso with a little mirin or another seasoning, spreading it over salmon, and cooking the fish until it flakes easily. Brush on a thin layer of glaze; a thick, sweet coating can burn before the center is cooked.
What does miso-glazed salmon taste like?
Miso-glazed salmon tastes savory, salty, and slightly sweet, with a deep umami flavor from the fermented miso. The rich fish balances that glaze well, while a squeeze of citrus or a sharp vegetable side can keep the overall meal from tasting too heavy.
What should you serve with miso-glazed salmon?
Serve miso-glazed salmon with steamed rice, noodles, or simply cooked greens. Cucumber salad, broccoli, or bok choy adds a fresh contrast to the salty glaze; rice also catches any sauce left on the plate.
Can you make miso-glazed salmon with frozen salmon?
Yes, you can make miso-glazed salmon with frozen salmon, but thaw the fillets safely in the refrigerator first and pat them dry. Excess surface water can prevent the glaze from sticking and can make the fish cook unevenly.
Do you need to marinate salmon for miso-glazed salmon?
No, a long marinade is not necessary for miso-glazed salmon; brushing the glaze on before or during cooking gives the fish plenty of flavor. Miso is salty, so prolonged marinating can make the surface overly salty and the sweet glaze more likely to scorch.
How do you stop the glaze from burning on miso-glazed salmon?
To stop miso-glazed salmon from burning, use a thin coating and avoid placing it too close to intense heat. Miso glazes often contain sugar or sweet rice wine, which darken quickly; add some of the glaze near the end of cooking instead.
Can you make miso-glazed salmon with the skin on?
Yes, skin-on salmon works well for miso-glazed salmon. Cook it skin-side down first to help the skin crisp, and keep most of the glaze on the flesh rather than under the fish, where it can stick or burn.
How should you store leftover miso-glazed salmon?
Refrigerate leftover miso-glazed salmon in a covered container as soon as it has cooled, and eat it within a few days. Reheat it gently so the fish does not dry out, or flake it cold into a rice bowl or salad.
Is miso-glazed salmon healthy?
Yes, miso-glazed salmon can be a nutritious main dish, providing protein and omega-3 fats from the salmon. The glaze may add considerable salt, and sweeteners add sugar, so use a lighter coating if you want to keep those additions down.
Miso-glazed salmon Vitamins & Minerals
Vitamins
B12
4.76µg · 198% DV
B3
11.76mg · 74% DV
Vitamin D
14.28µg · 71% DV
B6
1.01mg · 59% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
343mg · 49% DV
Iodine
39µg · 26% DV
Sodium
588mg · 26% DV
Potassium ⭐
553mg · 16% DV
Miso-glazed salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Miso-glazed salmon
To burn the 319 calories in 1 piece (medium) (140 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 Miso-glazed salmon?
Miso-glazed salmon pairs salmon with a savoury, gently sweet glaze made with miso, the fermented soybean paste used in Japanese cooking. Recipes often balance its deep, salty flavour with a touch of sweetness; the fish may be baked, grilled or pan-cooked until the glaze turns glossy.
The salmon stays tender beneath the rich coating, making this a flavourful main rather than a delicate-tasting fish dish. In Japan and in kitchens around the world, it is commonly served with rice and vegetables; it also works well with a simple salad. It is high in protein and rich in omega-3 fats. Since miso can make the glaze quite salty, use a light hand with it and pair the fish with plenty of fresh vegetables.
How Nutritious Is Miso-glazed 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 Miso-glazed salmon Processed?
NOVA 3
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 Miso-glazed salmon Contain Allergens?
Contains these allergens:
Which Diets Is Miso-glazed 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
Miso-glazed salmon Fat Profile
SATURATED
3.64g
MONOUNSATURATED
7.14g
POLYUNSATURATED
3.64g
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.