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Plain baked salmon Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Plain baked salmon (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 15.6 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.
Plain baked salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
247
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
15.6g
· 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%
Plain baked salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 15.6 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 | 26.4 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 Plain baked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 247 kcal |
| 1 piece (extra small) | 60 g | 124 kcal |
| 1 piece (small) | 80 g | 165 kcal |
| 100 g | 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 Plain baked salmon
How do you make plain baked salmon?
To make plain baked salmon, pat the fillets dry, season lightly with salt and a little oil, and bake them in a preheated oven. Add lemon after baking if you want a fresh finish without masking the salmon’s flavor.
How long should you bake plain baked salmon, and at what temperature?
Bake plain baked salmon at 400°F (200°C) for about 12–15 minutes, depending on the thickness of the fillet. Thinner pieces cook sooner, so check the thickest part rather than relying on the timer alone.
How can you tell when plain baked salmon is done?
Plain baked salmon is done when the flesh turns opaque and separates into flakes when gently pressed with a fork. Check the thickest section; if it still looks translucent in the center, return it to the oven briefly.
Should plain baked salmon be cooked skin-side up or down?
Cook plain baked salmon skin-side down. The skin helps protect the flesh from the hot pan and makes the cooked fillet easier to lift away; you can remove the skin after baking if you do not want to eat it.
Should you cover plain baked salmon while it cooks?
No, you do not have to cover plain baked salmon. Baking it uncovered helps the surface cook without trapping steam; cover it loosely with foil only if you prefer a softer, more gently cooked surface.
Can you make plain baked salmon from frozen?
Yes, you can bake salmon from frozen, but it will take longer and may cook less evenly than thawed fillets. For more predictable results, thaw it in the refrigerator first and pat away excess moisture before baking.
What should you serve with plain baked salmon?
Plain baked salmon pairs well with roasted vegetables, potatoes, rice, or a crisp salad. For a lighter plate, serve it with greens and lemon; for a more filling meal, add a grain or starchy side.
How long does leftover plain baked salmon keep in the fridge?
Leftover plain baked salmon keeps in the refrigerator for up to three days when stored promptly in a covered, airtight container. Do not leave it at room temperature for an extended period; use it cold in a salad or reheat it.
What is the best way to reheat plain baked salmon?
Reheat plain baked salmon gently, covered, in a low oven until just warmed through. This helps prevent it from drying out. If using a microwave, heat it in short bursts and check between each one.
Can you eat plain baked salmon during pregnancy?
Yes, plain baked salmon is suitable during pregnancy when cooked thoroughly; avoid raw or undercooked salmon. If you have a personal restriction or questions about how often to eat fish while pregnant, ask your healthcare professional.
Plain baked salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
10.2mg · 64% DV
Vitamin D
12µg · 60% DV
B6
0.96mg · 56% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
300mg · 43% DV
Iodine
36µg · 24% DV
Potassium ⭐
461mg · 14% DV
Sodium
60mg · 3% DV
Plain baked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain baked salmon
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 Plain baked salmon?
Plain baked salmon is salmon cooked in the oven with little more than simple seasoning. It is a widely used way to prepare the fish rather than a dish tied to one particular region. The flesh is tender and moist, with a rich, mild flavour that needs little embellishment. Serve it with lemon, salad, vegetables or potatoes; grains such as rice or quinoa also make an easy accompaniment. Salmon provides substantial protein and has no carbohydrates. Since the fish is naturally rich, you can skip extra oil and pair it with vegetables for a lighter plate, or add a more filling side when serving it as a main meal.
How Nutritious Is Plain baked 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 Plain baked 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 Plain baked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Plain baked 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
Plain baked salmon Fat Profile
SATURATED
3.72g
MONOUNSATURATED
4.56g
POLYUNSATURATED
3.72g
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.