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Panko-baked salmon Calories
Source of protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Panko-baked salmon (150 g) has 332 calories. That works out to 221 calories per 100 g. It contains 17.3 g of carbs, 34.7 g of protein, 13.8 g of fat and 1 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Panko-baked salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
332
KCAL / 150G
Carbs
17.3g
· 6% DV
Protein
34.7g
· 69% DV
Fat
13.8g
· 18% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 42% · Fat 37%
Panko-baked salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 332 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 158 mg | 7% |
| Total carbohydrate | 17.3 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 34.7 g | 69% |
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 Panko-baked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 332 kcal |
| 1 ounce (medium) | 28.4 g | 63 kcal |
| 1 piece (small) | 90 g | 199 kcal |
| 100 g | 100 g | 221 kcal |
| 1 serving (small) | 120 g | 265 kcal |
| 1 serving (medium) | 180 g | 398 kcal |
| 1 piece (large) | 220 g | 486 kcal |
| 1 serving (large) | 250 g | 553 kcal |
| 1 piece (extra large) | 300 g | 663 kcal |
Calculated from 221 calories per 100 g.
Frequently Asked Questions About Panko-baked salmon
What is panko on Panko-baked salmon?
Panko is Japanese-style bread crumb used to give Panko-baked salmon a light, crisp coating. Its larger, airier flakes tend to stay crunchier than fine breadcrumbs, especially when lightly coated with oil and baked until golden.
What temperature should you bake Panko-baked salmon at?
Bake Panko-baked salmon in a hot oven so the fish cooks through while the crumb topping browns. A moderate-high oven works well; the cooking time depends on the thickness of the fillet, so check the center rather than relying only on the clock.
How do you keep the panko from falling off Panko-baked salmon?
To keep panko on Panko-baked salmon, pat the fish dry and spread a thin binder such as mustard, mayonnaise, or beaten egg over the top. Press the crumbs gently into place instead of sprinkling them loosely.
Can you cook Panko-baked salmon in an air fryer?
Yes, Panko-baked salmon can be cooked in an air fryer. Arrange the pieces in a single layer with space around them, and check early because air fryers brown the panko quickly and cook thinner fillets faster than thicker ones.
Should you flip Panko-baked salmon while it cooks?
No, you usually should not flip Panko-baked salmon. Keeping the crumb-coated side facing up helps it brown and prevents the coating from rubbing off; place the fillet skin-side down if it has skin.
Can you use frozen salmon for Panko-baked salmon?
Yes, but thaw frozen salmon in the refrigerator first for more even cooking and a coating that sticks. Pat it thoroughly dry before adding the binder and panko, since surface moisture can make the crust soggy.
Can you eat the skin on Panko-baked salmon?
Yes, salmon skin is edible when properly cooked. For Panko-baked salmon, place the fillet skin-side down so it supports the fish and separates easily after baking; the panko coating belongs on the exposed flesh.
How do you reheat leftover Panko-baked salmon without making it soggy?
Reheat leftover Panko-baked salmon in an oven or air fryer until warmed through; these methods help the crumb topping regain some crispness. Store leftovers covered in the refrigerator and avoid repeated reheating, which can dry out the fish.
What should you serve with Panko-baked salmon?
Serve Panko-baked salmon with roasted vegetables, a crisp salad, or rice. A squeeze of lemon or a light yogurt-based sauce complements the crunchy coating without making it heavy or softening it before serving.
Is Panko-baked salmon a good way to eat more salmon?
Yes, Panko-baked salmon is one flavorful way to serve salmon, which provides protein and omega-3 fats. The crumb coating adds a crisp, breaded layer, so pair it with vegetables or salad for a varied meal.
Panko-baked salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
B3
12.9mg · 81% DV
Vitamin D
15.6µg · 78% DV
B6
1.01mg · 59% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
402mg · 57% DV
Iodine
45µg · 30% DV
Manganese
0.42mg · 18% DV
Potassium ⭐
615mg · 18% DV
Sodium
158mg · 7% DV
Panko-baked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Panko-baked salmon
To burn the 332 calories in 1 piece (medium) (150 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 Panko-baked salmon?
Panko-baked salmon is a salmon fillet coated in panko, the light, flaky breadcrumbs associated with Japanese cooking, then baked until the outside is crisp. It is a modern, straightforward way to give salmon a crunchy coating without deep-frying, rather than a dish tied to one particular regional tradition.
Serve it hot with lemon and a green salad, roasted vegetables or rice; it also works well in a weeknight meal alongside potatoes. Salmon provides protein and omega-3 fats, and this dish has 23.1 g of protein per 100 g. For a lighter plate, use a thin panko coating and pair the fish with plenty of vegetables.
How Nutritious Is Panko-baked 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 Panko-baked 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 Panko-baked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Panko-baked salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Panko-baked salmon Fat Profile
SATURATED
2.63g
MONOUNSATURATED
4.95g
POLYUNSATURATED
3.68g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.