Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salmon Baked with Mustard Sauce Calories
Rich in omega-3, high protein, mustard-flavored
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon Baked with Mustard Sauce (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 2 g of carbs, 24.4 g of protein, 13.3 g of fat and 0.4 g of fiber. Its 4.9 µg of B12 covers 205% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon Baked with Mustard Sauce Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
2g
· 1% DV
Protein
24.4g
· 49% DV
Fat
13.3g
· 17% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 43% · Fat 53%
Salmon Baked with Mustard Sauce nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 24.4 g | 49% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Salmon Baked with Mustard Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 piece (extra small) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 1 piece (extra large) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Salmon Baked with Mustard Sauce
How do you make salmon baked with mustard sauce?
Salmon baked with mustard sauce is made by coating salmon fillets with a mixture of mustard, olive oil, and lemon, then baking until the fish flakes easily. Spread the sauce evenly, but avoid overcooking the fillets.
What should you serve with salmon baked with mustard sauce?
Roasted vegetables, potatoes, or rice pair well with salmon baked with mustard sauce. For a lighter plate, serve it with a crisp green salad; its fresh, acidic dressing balances the richness of the salmon.
Can you use Dijon mustard for salmon baked with mustard sauce?
Yes, Dijon mustard works especially well in salmon baked with mustard sauce because its smooth texture spreads easily and its tangy flavor complements the fish. Whole-grain mustard is another option if you want a more textured sauce.
How do you keep salmon baked with mustard sauce from drying out?
Keep salmon baked with mustard sauce moist by checking it before the expected cooking time is up and removing it as soon as it flakes easily. Fillet thickness affects cooking time, so don’t rely on the clock alone.
Should you put mustard sauce on salmon before or after baking?
Put the mustard sauce on salmon before baking so its flavor coats the fish as it cooks. If you want a brighter, sharper mustard taste, reserve a little clean sauce to spoon over the cooked salmon at serving.
How can you tell when salmon baked with mustard sauce is done?
Salmon baked with mustard sauce is done when the flesh turns opaque and separates easily with a fork. For a precise check, the thickest part should reach 63°C (145°F) on a food thermometer.
Can you bake frozen salmon with mustard sauce?
Yes, you can bake frozen salmon with mustard sauce, but it takes longer and may cook less evenly than thawed fish. For the best texture, thaw it overnight in the refrigerator, pat it dry, then add the sauce.
Should you remove the skin before making salmon baked with mustard sauce?
No, you can leave the skin on when making salmon baked with mustard sauce. It helps protect the fish from sticking to the pan, and you can lift the cooked fillet away from the skin when serving.
How long does leftover salmon baked with mustard sauce keep?
Leftover salmon baked with mustard sauce keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly after the meal and reheat only the portion you plan to eat.
Can salmon baked with mustard sauce be prepared ahead of time?
Yes, you can mix the mustard sauce ahead and refrigerate it separately, then coat the salmon just before baking. This keeps the fish from sitting in the acidic sauce too long and makes the final cooking step quick.
Salmon Baked with Mustard Sauce Vitamins & Minerals
Vitamins
B12
4.92µg · 205% DV
B3
9.36mg · 59% DV
B6
0.9mg · 53% DV
Vitamin D
10.2µg · 51% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
312mg · 45% DV
Iodine
36µg · 24% DV
Sodium
348mg · 15% DV
Potassium ⭐
444mg · 13% DV
Salmon Baked with Mustard Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon Baked with Mustard Sauce
To burn the 222 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 Salmon Baked with Mustard Sauce?
Salmon Baked with Mustard Sauce is a straightforward oven-cooked dish: salmon is baked with a mustard-based sauce. It does not belong to one specific regional tradition, though mustard and baked fish are familiar across many European-style home kitchens. The sauce brings a sharp, tangy edge to the salmon’s rich flavour, while the flesh stays tender and flakes easily.
Serve it warm for lunch or dinner with roasted vegetables, potatoes or a crisp salad; a lighter side keeps the meal from feeling too rich. It is high in protein, with 20.3 g per 100 g, and makes a satisfying centrepiece for an omnivorous or pescatarian meal. For a gentler sauce, use less mustard and brighten it with lemon.
How Nutritious Is Salmon Baked with Mustard Sauce?
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 Salmon Baked with Mustard 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 Salmon Baked with Mustard Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon Baked with Mustard Sauce 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
Salmon Baked with Mustard Sauce Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.04g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Salmon Baked with Mustard Sauce
Foods Similar to Salmon Baked with Mustard Sauce
Have another question about Salmon Baked with Mustard Sauce?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.