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Oven-baked salmon (no oil) Calories
Rich in omega-3, high protein, low added fat, excellent source of vitamin D and B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked salmon (no oil) (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 10.8 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-baked salmon (no oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
10.8g
· 14% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 52% · Fat 48%
Oven-baked salmon (no oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Oven-baked salmon (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 slice (thin) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 slice (thick) | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 piece (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Oven-baked salmon (no oil)
How do you make oven-baked salmon (no oil)?
Bake oven-baked salmon (no oil) on parchment with salt, pepper and lemon. A hot oven cooks it quickly, and the salmon’s natural fat keeps it from needing added oil. Check it early because fillet thickness affects the cooking time.
How long should oven-baked salmon (no oil) cook?
Oven-baked salmon (no oil) usually takes about 12–15 minutes at 400°F (200°C), depending on thickness. It is ready when the flesh turns opaque and separates into flakes; a food thermometer should read 145°F (63°C) at the thickest point.
How do you keep oven-baked salmon (no oil) from drying out?
Avoid overcooking oven-baked salmon (no oil), since lean edges dry before the centre is done. Choose evenly thick portions, start checking early, and loosely cover the fish with parchment while baking if you want to retain more moisture.
Can you bake frozen salmon without oil?
Yes, frozen salmon can be baked without oil, but thawing it in the refrigerator first helps it cook more evenly. If baking from frozen, allow extra cooking time and check the thickest part for doneness rather than relying on the surface.
Should you leave the skin on oven-baked salmon (no oil)?
Yes, you can leave the skin on oven-baked salmon (no oil). It helps hold the fillet together and protects the flesh from the hot pan; serve it skin-side down and remove the skin after cooking if you prefer not to eat it.
What seasoning works best for oven-baked salmon (no oil)?
Lemon, black pepper, garlic, dill and paprika all work well on oven-baked salmon (no oil). Use a light hand with strong seasonings so they do not overpower the fish, and add fresh lemon after baking for a brighter finish.
Can oven-baked salmon (no oil) stick to the pan?
Yes, oven-baked salmon (no oil) can stick if it is placed directly on an uncoated pan. Line the tray with parchment, or bake it skin-side down; both methods make serving and cleanup easier without adding oil.
How can you tell when oven-baked salmon (no oil) is done?
Oven-baked salmon (no oil) is done when the centre is opaque and flakes apart with gentle pressure. For a precise check, measure the thickest part with a food thermometer and cook until it reaches 145°F (63°C).
How long does leftover oven-baked salmon (no oil) keep?
Leftover oven-baked salmon (no oil) keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat it gently or serve it cold in a salad to avoid drying it out.
Is oven-baked salmon (no oil) good for you?
Yes, oven-baked salmon (no oil) provides protein, omega-3 fats, vitamin D and vitamin B12. Baking without added oil avoids extra cooking fat, but salmon still contains its own natural fat.
Oven-baked salmon (no oil) Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
14.4µg · 72% DV
B6
0.96mg · 56% DV
B3
9mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
312mg · 45% DV
Iodine
36µg · 24% DV
Potassium ⭐
456mg · 13% DV
Sodium
72mg · 3% DV
Oven-baked salmon (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked salmon (no oil)
To burn the 216 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 Oven-baked salmon (no oil)?
Oven-baked salmon (no oil) is salmon fillet or a portion cooked in the oven without added oil. It is a straightforward cooking method rather than a dish tied to one particular region, and it lets the fish’s naturally rich flavour come through. When cooked gently, the flesh stays tender and moist, with a lightly flaky texture. Serve it with lemon and herbs alongside vegetables or a salad; it works just as well for a weeknight dinner as for a more composed meal. It is high in protein and contains no carbohydrates, with 22 g of protein per 100 g. For a lighter, moist result, bake it on parchment and take care not to overcook it.
How Nutritious Is Oven-baked salmon (no oil)?
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 Oven-baked salmon (no oil) 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 Oven-baked salmon (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked salmon (no oil) 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
Oven-baked salmon (no oil) Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.56g
POLYUNSATURATED
3.24g
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.