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Orange Salmon Calories
Salmon fillet marinated and cooked with orange juice and zest, rich in omega-3 and vitamin C.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Orange Salmon (120 g) has 186 calories. That works out to 155 calories per 100 g. It contains 2.6 g of carbs, 23.4 g of protein, 8.6 g of fat and 0.2 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Orange Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
186
KCAL / 120G
Carbs
2.6g
· 1% DV
Protein
23.4g
· 47% DV
Fat
8.6g
· 11% 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 6% · Protein 52% · Fat 42%
Orange Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.2 g | 1% |
| 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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How Many Calories in 1 Medium Orange Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 186 kcal |
| 1 piece (extra small) | 60 g | 93 kcal |
| 1 piece (small) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (medium) | 150 g | 233 kcal |
| 1 piece (large) | 180 g | 279 kcal |
| 2 piece (double) | 240 g | 372 kcal |
| 1 piece (jumbo) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Orange Salmon
How do you make Orange Salmon?
Orange Salmon is made by seasoning salmon fillets with orange juice and zest, then cooking them until the fish flakes easily. Add the zest sparingly and avoid leaving the fish in an acidic marinade for too long, which can affect its texture.
Can you bake Orange Salmon in the oven?
Yes, Orange Salmon bakes well in the oven. Arrange the seasoned fillets in a baking dish and cook until the flesh is opaque and separates easily with a fork. The cooking time depends on the thickness of the salmon.
Can you cook Orange Salmon in a pan?
Yes, you can cook Orange Salmon in a skillet. Sear the fillets first, then add the orange-based sauce near the end and let it reduce briefly. Adding the sauce too early can make its sugars burn before the salmon is done.
What sauce goes with Orange Salmon?
A simple sauce of fresh orange juice, finely grated zest, olive oil, and black pepper suits Orange Salmon. For a thicker glaze, reduce the sauce briefly in the pan. Grate only the colored peel, since the white pith can taste bitter.
How long should you marinate Orange Salmon?
Orange Salmon needs only a short marinade because citrus juice can change the fish’s texture if it sits too long. Keep the salmon refrigerated while it marinates, and don’t leave it at room temperature for an extended period before cooking.
What should you serve with Orange Salmon?
Serve Orange Salmon with roasted vegetables, a crisp green salad, or plain rice. Fresh, lightly dressed greens balance the citrus glaze, while simple sides let the salmon and orange flavor stand out.
Why does Orange Salmon taste bitter?
Orange Salmon can taste bitter if the grated zest includes the white pith or if the orange sauce is reduced for too long over high heat. Use only the thin, colored outer peel and taste the sauce before serving.
How do you store leftover Orange Salmon?
Refrigerate leftover Orange Salmon in a covered container and eat it soon. Don’t leave cooked fish at room temperature for long. Reheat it gently to help prevent the salmon from drying out, and discard it if its smell or appearance seems unusual.
Can you make Orange Salmon with frozen salmon?
Yes, Orange Salmon can be made with frozen salmon. Thaw the fillets completely in the refrigerator and pat them dry before adding the orange seasoning; excess moisture can dilute the sauce and interfere with browning.
Is Orange Salmon safe to eat during pregnancy?
Yes, Orange Salmon is suitable during pregnancy when the fish is fully cooked; salmon is a low-mercury seafood choice. Avoid raw or undercooked fish. If you have an individual restriction on seafood, ask your healthcare professional.
Orange Salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B6
1.02mg · 60% DV
B3
9mg · 56% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
468mg · 14% DV
Sodium
54mg · 2% DV
Orange Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Orange Salmon
To burn the 186 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 Orange Salmon?
Orange Salmon is salmon fillet marinated and cooked with orange juice and zest. It is a contemporary way to pair the fish with citrus rather than a dish tied to one specific culinary tradition. The orange lends a bright, gently sweet aroma that complements salmon’s rich flavour, while baking or pan-cooking keeps the centre tender.
It works well as a main course with greens, roasted vegetables or grains, and can be served warm or at room temperature. Salmon makes it a protein-rich choice and provides omega-3 fats; the citrus adds freshness without needing a heavy sauce. For a lighter plate, use just enough oil to cook the fish and pair it with a crisp salad.
How Nutritious Is Orange 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 Orange 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 Orange Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Orange 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
✓ Suitable
Low FODMAP
— Not suitable
Orange Salmon Fat Profile
SATURATED
1.8g
MONOUNSATURATED
3.36g
POLYUNSATURATED
2.52g
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.