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Salmon baked with sauce Calories
Rich in omega-3, high protein, baked, with sauce
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 sauce (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 3.3 g of carbs, 30.8 g of protein, 16.8 g of fat and 0 g of fiber. Its 6.3 µg of B12 covers 263% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon baked with sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
278
KCAL / 150G
Carbs
3.3g
· 1% DV
Protein
30.8g
· 62% DV
Fat
16.8g
· 22% 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 5% · Protein 43% · Fat 52%
Salmon baked with sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 30.8 g | 62% |
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 Salmon baked with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 278 kcal |
| 1 piece (extra small) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 100 g | 185 kcal |
| 1 serving (small) | 120 g | 222 kcal |
| 1 serving (large) | 180 g | 333 kcal |
| 1 piece (large) | 200 g | 370 kcal |
| 1 piece (extra large) | 250 g | 463 kcal |
| 1 piece (jumbo) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Salmon baked with sauce
How do you make salmon baked with sauce?
Salmon baked with sauce is made by coating salmon portions with sauce and baking until the flesh turns opaque and flakes easily. A simple mix of olive oil, lemon, garlic and herbs adds flavour without overwhelming the fish.
What sauce goes best with salmon baked with sauce?
Lemon-and-dill, garlic-butter and mustard-maple sauces all work well with salmon baked with sauce. Add delicate yogurt or cream sauces near the end of cooking, or serve them on the side, so they do not split or scorch.
How long should salmon baked with sauce cook in the oven?
Salmon baked with sauce usually takes about 12–18 minutes in a 180–200°C oven, depending on the thickness of the portions. Start checking early; the fish is ready when its centre is opaque and flakes with gentle pressure.
How can you tell when salmon baked with sauce is done?
Salmon baked with sauce is done when the thickest part has turned opaque and separates into flakes easily. If it still looks translucent in the middle, cook it a little longer; overcooking makes salmon dry.
Should you bake salmon baked with sauce with the skin on?
Yes, bake salmon baked with sauce skin-side down if the portions have skin. The skin helps protect the flesh from the hot pan and holds the fish together; you can lift it off easily after cooking if you prefer not to eat it.
Can you bake salmon baked with sauce from frozen?
Yes, salmon baked with sauce can be cooked from frozen, but thawing it in the refrigerator first gives more even results. If baking it frozen, allow extra cooking time and make sure the thickest part is fully opaque before serving.
How long does leftover salmon baked with sauce keep in the fridge?
Leftover salmon baked with sauce keeps for up to 3 days in a covered container in the refrigerator. Chill it promptly after the meal, and discard it if it has been left at room temperature for an extended period.
How do you reheat salmon baked with sauce without drying it out?
Reheat salmon baked with sauce gently, covered, in a low oven until just warm. Add a spoonful of water or extra sauce to keep it moist; repeated heating makes the fish tougher and dries out its edges.
What should you serve with salmon baked with sauce?
Serve salmon baked with sauce with roasted vegetables, potatoes, rice or a crisp green salad. Choose a simple side when the sauce is rich, so the fish and its flavourful topping remain the focus of the meal.
Can you prepare salmon baked with sauce ahead of time?
You can mix the sauce and portion the salmon ahead, but keep them covered separately in the refrigerator until close to baking. Leaving salmon in a strongly acidic lemon sauce for hours can change its texture and make it mushy.
Salmon baked with sauce Vitamins & Minerals
Vitamins
B12
6.3µg · 263% DV
Vitamin D
15µg · 75% DV
B3
11.85mg · 74% DV
B6
1.05mg · 62% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
390mg · 56% DV
Iodine
45µg · 30% DV
Potassium ⭐
510mg · 15% DV
Sodium
330mg · 14% DV
Salmon baked with 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 sauce
To burn the 278 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 Salmon baked with sauce?
Salmon baked with sauce is made by cooking salmon portions in the oven and serving them with a sauce, either spooned over the fish or alongside it. It is not tied to one particular regional tradition; it is a flexible home and restaurant dish, with the sauce varying from recipe to recipe.
The fish stays tender and rich, while the sauce can bring citrus, herbs or a creamy note. It is commonly served as a main course with vegetables, salad or potatoes. Salmon provides substantial protein and is known for its omega-3 fats; a 100 g portion has 20.5 g of protein. For a lighter plate, keep the sauce modest and pair the fish with plenty of vegetables.
How Nutritious Is Salmon baked with 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 Salmon baked with 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 sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon baked with 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 sauce Fat Profile
SATURATED
3.3g
MONOUNSATURATED
6.3g
POLYUNSATURATED
3.45g
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.