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Baked salmon with curry sauce Calories
High-protein baked salmon with curry sauce, rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked salmon with curry sauce (170 g) has 388 calories. That works out to 228 calories per 100 g. It contains 6.5 g of carbs, 38.1 g of protein, 23.1 g of fat and 0.7 g of fiber. Its 6.1 µg of B12 covers 255% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Baked salmon with curry sauce Nutrition Facts
Selected: 1 piece (medium) · 170 g
388
KCAL / 170G
Carbs
6.5g
· 2% DV
Protein
38.1g
· 76% DV
Fat
23.1g
· 30% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 39% · Fat 54%
Baked salmon with curry sauce nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 388 kcal | |
| Total fat | 23.1 g | 30% |
| Saturated fat | 4.08 g | 20% |
| Trans fat | 0 g | |
| Sodium | 493 mg | 21% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 38.1 g | 76% |
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 Baked salmon with curry sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 388 kcal |
| ½ piece (half) | 85 g | 194 kcal |
| 100 g | 100 g | 228 kcal |
| 1 piece (small) | 120 g | 274 kcal |
| 1 cup (diced) | 140 g | 319 kcal |
| 1 serving (small) | 150 g | 342 kcal |
| 1 serving (medium) | 220 g | 502 kcal |
| 1 piece (large) | 230 g | 524 kcal |
| 1 serving (large) | 300 g | 684 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Baked salmon with curry sauce
What goes into baked salmon with curry sauce?
Baked salmon with curry sauce is made with salmon and a curry-flavoured sauce, often using curry powder, cream or yogurt, garlic, and lemon. Recipes vary: coconut milk can replace dairy, while ginger or chili adds a different kind of warmth.
How do you keep baked salmon with curry sauce moist?
Keep baked salmon with curry sauce moist by checking it before the end of the expected cooking time and removing it as soon as the flesh flakes easily. Spread sauce over the fish, and avoid using very thin fillets if they will bake for the same time as thicker pieces.
Can you make baked salmon with curry sauce using coconut milk?
Yes, coconut milk works well in baked salmon with curry sauce and gives it a creamy texture with a mild sweetness. Use unsweetened coconut milk, and taste the sauce before baking so you can adjust the curry and salt to balance its richness.
Should baked salmon with curry sauce be covered while baking?
Baked salmon with curry sauce can be baked uncovered so the sauce thickens slightly and the surface roasts. Cover the dish loosely with foil if the top is browning too quickly or you want the fish to retain more moisture.
Can you use curry paste instead of curry powder for baked salmon with curry sauce?
Yes, curry paste can replace curry powder in baked salmon with curry sauce, but it is often saltier and more concentrated. Start with a small amount, taste the sauce, and add more gradually rather than using the same volume automatically.
What vegetables pair well with baked salmon with curry sauce?
Baked salmon with curry sauce pairs well with roasted cauliflower, green beans, broccoli, or wilted spinach. Rice or flatbread can help round out the meal and soak up the sauce, while a crisp cucumber salad adds a fresh contrast.
Can baked salmon with curry sauce be made ahead?
You can mix the curry sauce ahead, but bake the salmon close to serving time for the best texture. Keep the prepared sauce chilled separately, then coat the fish and bake it when needed; this also avoids leaving acidic ingredients against the salmon for too long.
How long does baked salmon with curry sauce keep in the refrigerator?
Baked salmon with curry sauce keeps for three to four days in a covered container in the refrigerator. Chill leftovers promptly rather than leaving them out, and reheat gently until hot so the fish is less likely to dry out.
Can you freeze baked salmon with curry sauce?
Yes, baked salmon with curry sauce can be frozen in an airtight container, although the sauce may separate slightly after thawing. Thaw it in the refrigerator and warm it gently; freezing is generally better for texture when the salmon is not overcooked.
Is baked salmon with curry sauce a good source of omega-3?
Yes, baked salmon with curry sauce provides omega-3 fats because salmon naturally contains them. The curry sauce changes the dish’s flavour and richness, but it does not remove the omega-3 from the fish during ordinary baking.
Baked salmon with curry sauce Vitamins & Minerals
Vitamins
B12
6.12µg · 255% DV
B3
14.28mg · 89% DV
Vitamin D
16.66µg · 83% DV
B6
1.22mg · 72% DV
Minerals
Selenium
58µg · 105% DV
Phosphorus
417mg · 60% DV
Iodine
48µg · 32% DV
Sodium
493mg · 21% DV
Potassium ⭐
663mg · 20% DV
Baked salmon with curry sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon with curry sauce
To burn the 388 calories in 1 piece (medium) (170 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 Baked salmon with curry sauce?
Baked salmon with curry sauce brings together a salmon fillet and a curry-seasoned sauce, then cooks them in the oven. It is a flexible, modern combination rather than a dish with one clearly defined regional origin: the sauce may be creamy or lighter, and its spices vary from kitchen to kitchen. Baking keeps the fish tender while allowing the curry’s warm, fragrant flavour to infuse the surface.
The salmon is rich and flaky, with the sauce adding spice and often a smooth contrast. Serve it as a main with rice, roasted vegetables or a crisp salad; a generous portion of vegetables makes the meal feel lighter. It is a protein-rich choice and supplies the naturally occurring omega-3 fats found in salmon. If the sauce is rich, use a modest amount or choose a lighter version.
How Nutritious Is Baked salmon with curry sauce?
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 Baked salmon with curry sauce 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 Baked salmon with curry sauce Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon with curry sauce 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
Baked salmon with curry sauce Fat Profile
SATURATED
4.08g
MONOUNSATURATED
8.16g
POLYUNSATURATED
5.1g
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.