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Miso Salmon Calories
Salmon fillet marinated in miso sauce, then baked or grilled.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Miso Salmon (120 g) has 234 calories. That works out to 195 calories per 100 g. It contains 4.2 g of carbs, 25.8 g of protein, 13.8 g of fat and 0.2 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Miso Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
234
KCAL / 120G
Carbs
4.2g
· 2% DV
Protein
25.8g
· 52% DV
Fat
13.8g
· 18% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 42% · Fat 51%
Miso Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 0.2 g | 1% |
| Protein | 25.8 g | 52% |
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 Salmon?
| 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 piece (thin) | 100 g | 195 kcal |
| 1 serving (medium) | 150 g | 293 kcal |
| 1 piece (thick) | 160 g | 312 kcal |
| 1 piece (large) | 180 g | 351 kcal |
| 1 serving (large) | 200 g | 390 kcal |
| 2 piece (double) | 240 g | 468 kcal |
| 1 piece (extra large) | 250 g | 488 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Miso Salmon
What is miso salmon?
Miso salmon is salmon fillet coated or marinated in a sauce made with miso, a fermented soybean paste, then baked or grilled. The finished dish combines the salmon’s rich flavor with miso’s savory, salty, and often slightly sweet taste.
How do you make miso salmon?
To make miso salmon, mix miso with ingredients such as soy sauce and honey, spread the sauce over the fillets, and let them marinate briefly. Bake or grill until the salmon is cooked through, watching closely because sweet miso glazes can brown quickly.
What kind of miso is best for miso salmon?
White miso is a popular choice for miso salmon because its flavor is relatively mild and slightly sweet. Red miso tastes stronger and saltier; if you use it, reduce other salty ingredients such as soy sauce to keep the glaze balanced.
Should you bake or grill miso salmon?
Either method works well for miso salmon. Baking gives you more even, hands-off cooking, while grilling adds browned edges and a smoky note. Keep an eye on the fish either way, since the sugars in many miso glazes can burn before the salmon is done.
How long should you marinate miso salmon?
Miso salmon can take on plenty of flavor after about 20–30 minutes of marinating. If you leave it longer, keep it covered in the refrigerator; an extended marinade may make the fish overly salty and alter its texture.
Do you leave the skin on miso salmon?
Yes, you can cook miso salmon with the skin on; it helps hold the fillet together and can protect the flesh from drying out. For crispier skin, cook it skin-side down and keep the miso glaze on the flesh rather than underneath.
What should you serve with miso salmon?
Miso salmon pairs well with steamed rice, roasted or lightly steamed vegetables, and crisp cucumber salad. Since the glaze is savory and can be salty, fresh, tangy sides help balance the plate better than adding another strongly seasoned sauce.
How long does cooked miso salmon last in the fridge?
Cooked miso salmon keeps for 3–4 days in the refrigerator when promptly cooled and stored in a covered container. Reheat it gently to avoid drying it out, and discard it if it develops an unpleasant smell or a sticky texture.
Can you reheat miso salmon?
Yes, miso salmon can be reheated. Warm it gently in a covered dish in a low oven or use short bursts in the microwave to help preserve moisture. Reheat only the portion you plan to eat rather than repeatedly warming the leftovers.
Is miso salmon too salty?
Miso salmon can taste quite salty because miso and common glaze ingredients such as soy sauce contain salt. Choose a lower-sodium miso, reduce the soy sauce, and avoid salting the fish separately before cooking.
Miso Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
B3
8.16mg · 51% DV
Vitamin D
9.6µg · 48% DV
B6
0.72mg · 42% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
312mg · 45% DV
Iodine
36µg · 24% DV
Sodium
420mg · 18% DV
Potassium ⭐
444mg · 13% DV
Miso Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Miso Salmon
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.
What is Miso Salmon?
Miso Salmon brings together salmon fillet and a savoury, slightly sweet miso marinade, drawing on Japanese cooking traditions. The fish is baked or grilled until tender, with the miso forming a glossy, flavourful coating. Recipes vary: some add ginger or citrus, while others keep the glaze simple.
It works well as a weeknight main with rice and greens, or with roasted vegetables and a salad. In Japan and elsewhere, it is often served as part of a meal alongside rice and vegetables; it also fits easily into home cooking around the world. Salmon makes it a filling, protein-rich choice, with 21.5 g of protein per 100 g. Since miso is salty, use the glaze sparingly if you want a lighter, less salty plate.
How Nutritious Is Miso 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 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 Miso Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Miso 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
Miso Salmon Fat Profile
SATURATED
2.64g
MONOUNSATURATED
5.4g
POLYUNSATURATED
3g
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.