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Asian-style salmon Calories
Rich in omega-3, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Asian-style salmon (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 7.2 g of carbs, 33.8 g of protein, 16.5 g of fat and 0.3 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Asian-style salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
312
KCAL / 150G
Carbs
7.2g
· 3% DV
Protein
33.8g
· 68% DV
Fat
16.5g
· 21% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 43% · Fat 48%
Asian-style salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0.3 g | 1% |
| Protein | 33.8 g | 68% |
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 Asian-style salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 312 kcal |
| ½ piece (half) | 75 g | 156 kcal |
| 100 g | 100 g | 208 kcal |
| 1 piece (small) | 100 g | 208 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 serving (medium) | 180 g | 374 kcal |
| 1 piece (large) | 220 g | 458 kcal |
| 1 serving (large) | 250 g | 520 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Asian-style salmon
How do you make Asian-style salmon?
Asian-style salmon is commonly coated in a sauce with soy sauce, ginger, garlic, and a sweetener such as honey, then cooked in a pan or oven. Pat the salmon dry first so the sauce clings, and cook it until the center is opaque and flakes easily.
What sauce goes on Asian-style salmon?
A typical sauce for Asian-style salmon combines soy sauce, ginger, garlic, and sesame oil, with honey or brown sugar for sweetness. Rice vinegar, lime, or chili can add tang or heat; adjust the balance to suit your taste.
How long do you bake Asian-style salmon?
Bake Asian-style salmon at 400°F (200°C) for roughly 12–15 minutes, depending on the thickness of the fillet. For a reliable safety check, cook fish to an internal temperature of 145°F (63°C), measured at its thickest point.
Can you make Asian-style salmon in an air fryer?
Yes, Asian-style salmon cooks well in an air fryer. Arrange the sauced fillets in a single layer and cook at about 400°F (200°C), checking early because thinner pieces finish faster; the center should reach 145°F (63°C).
What should you serve with Asian-style salmon?
Serve Asian-style salmon with rice, noodles, or a grain bowl, plus vegetables such as broccoli, bok choy, or snap peas. Cucumber or a simple slaw adds a cool, crisp contrast to the savory, often sweet sauce.
How do you keep the glaze from burning on Asian-style salmon?
Add a sugary glaze to Asian-style salmon near the end of cooking rather than letting it coat the fish for the entire time over high heat. Honey and brown sugar can scorch quickly; reserve some clean sauce for brushing or serving.
Can you use frozen salmon for Asian-style salmon?
Yes, frozen salmon works for Asian-style salmon, but thaw it in the refrigerator before marinating and cooking for more even results. Pat the thawed fillet dry first, since excess surface water can thin the glaze and interfere with browning.
How long does leftover Asian-style salmon last in the fridge?
Store leftover Asian-style salmon in a covered container in the refrigerator and eat it within 3 days. Refrigerate it promptly rather than leaving it at room temperature, and reheat only the portion you plan to eat.
Is Asian-style salmon spicy?
Asian-style salmon is not necessarily spicy; many versions use a sweet and savory soy-ginger glaze without chili. Add chili flakes, fresh chili, or chili paste if you want heat, and leave them out for a milder dish.
Can you meal prep Asian-style salmon?
Yes, Asian-style salmon can be prepared ahead and portioned with rice or vegetables for meals over the next few days. Keep the cooked salmon refrigerated in sealed containers, and store any extra sauce separately so the fish does not become soggy.
Asian-style salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
B3
12.75mg · 80% DV
Vitamin D
15µg · 75% DV
B6
1.13mg · 66% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
360mg · 51% DV
Iodine
45µg · 30% DV
Sodium
480mg · 21% DV
Potassium ⭐
540mg · 16% DV
Asian-style salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Asian-style salmon
To burn the 312 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 Asian-style salmon?
Asian-style salmon is salmon prepared with flavours associated with a range of Asian cuisines; it is a broad, adaptable dish rather than one recipe from a single country. It is often coated or served with a savoury-sweet glaze, with aromatic ingredients such as ginger or garlic appearing in many versions.
Cooking keeps the centre tender and moist, while a quick sear, grill or bake can give the outside a little colour. It is commonly served with rice and vegetables, or with greens for a lighter meal. Salmon brings substantial protein and omega-3 fats to the plate; if you are watching the overall richness, use the glaze sparingly and add plenty of crisp vegetables.
How Nutritious Is Asian-style 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 Asian-style 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 Asian-style salmon Contain Allergens?
Contains these allergens:
Which Diets Is Asian-style 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
Asian-style salmon Fat Profile
SATURATED
3.15g
MONOUNSATURATED
6.15g
POLYUNSATURATED
4.05g
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.