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Oven Baked Salmon with Skin Calories
Rich in omega-3, high protein, oven-baked, with skin
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 with Skin (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.5 g of protein, 15.7 g of fat and 0 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.
Oven Baked Salmon with Skin Nutrition Facts
Selected: 1 piece (medium) · 120 g
247
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.5g
· 53% DV
Fat
15.7g
· 20% 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 43% · Fat 57%
Oven Baked Salmon with Skin nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 15.7 g | 20% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.5 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 with Skin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 247 kcal |
| 1 slice (thin) | 60 g | 124 kcal |
| 1 piece (small) | 80 g | 165 kcal |
| 100 g | 100 g | 206 kcal |
| 1 slice (thick) | 100 g | 206 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (large) | 180 g | 371 kcal |
| 1 serving (large) | 200 g | 412 kcal |
| 1 piece (extra large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Oven Baked Salmon with Skin
How long does oven-baked salmon with skin take to cook?
Oven-baked salmon with skin usually takes about 12–15 minutes at 400°F (200°C) for portions around 1 inch thick. Thicker pieces need more time, so check the thickest part rather than relying on the clock alone.
Should oven-baked salmon with skin be cooked skin-side up or down?
Cook oven-baked salmon with skin skin-side down. The skin protects the flesh from the direct heat of the pan and helps keep it moist; leaving it exposed also gives it a better chance to brown.
How do you make the skin on oven-baked salmon crispy?
Pat the skin of oven-baked salmon completely dry, then rub it with a little oil and salt. Bake it skin-side down on a preheated tray, and briefly use the broiler at the end if the skin needs more browning.
Can you eat the skin on oven-baked salmon?
Yes, the skin on oven-baked salmon is edible. It is most appealing when cooked until crisp; if it stays soft or you dislike its texture, you can easily lift it off after baking.
How can you tell when oven-baked salmon with skin is done?
Oven-baked salmon is done when the flesh turns opaque and separates easily with a fork. For a food-safety check, the thickest part should reach 145°F (63°C); remove it promptly so it does not dry out.
Do you need to flip oven-baked salmon with skin?
No, you generally do not need to flip oven-baked salmon with skin. Baking it skin-side down cooks the fish through while protecting the flesh, and flipping can make a tender portion break apart.
Should you cover oven-baked salmon with skin with foil?
No, leave oven-baked salmon uncovered if you want the skin to brown. Foil traps steam and keeps the fish moist, but it also makes the skin soft rather than crisp.
Can you bake frozen oven-baked salmon with skin without thawing it first?
Yes, you can bake salmon with skin from frozen, but it will take longer and may cook less evenly. Thawing it in the refrigerator first makes it easier to dry the skin and check for doneness.
How should you store and reheat leftover oven-baked salmon with skin?
Store leftover oven-baked salmon in a sealed container in the refrigerator and eat it within 3 days. Reheat it gently in a covered oven-safe dish; uncover it near the end if you want the skin to crisp again.
What goes well with oven-baked salmon with skin?
Oven-baked salmon with skin pairs well with roasted vegetables, a green salad, potatoes, or rice. Add lemon or a fresh herb sauce to balance the salmon’s rich flavor without masking it.
Oven Baked Salmon with Skin Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
10.2mg · 64% DV
B6
1.08mg · 64% DV
Vitamin D
12µg · 60% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
461mg · 14% DV
Sodium
60mg · 3% DV
Oven Baked Salmon with Skin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven Baked Salmon with Skin
To burn the 247 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 with Skin?
Oven Baked Salmon with Skin is salmon roasted in the oven with its skin left on. The skin helps protect the flesh from drying out and can turn pleasantly crisp when cooked at a higher heat. It is a straightforward preparation rather than a dish tied to one particular country, and salmon cooked this way is popular in home kitchens and restaurants around the world.
The flesh is tender, rich and flaky, with a savoury flavour that pairs well with lemon, herbs and black pepper. Serve it with roasted vegetables, potatoes or a fresh salad for an easy dinner. It is high in protein and omega-3 fats, with no carbohydrates; a 100 g portion provides 22.1 g of protein. For a lighter plate, pair it with plenty of vegetables, and leave the skin on if you enjoy its crisp texture.
How Nutritious Is Oven Baked Salmon with Skin?
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 with Skin 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 with Skin Contain Allergens?
Contains these allergens:
Which Diets Is Oven Baked Salmon with Skin 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 with Skin Fat Profile
SATURATED
3.72g
MONOUNSATURATED
5.4g
POLYUNSATURATED
3.84g
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.