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Marinated Salmon Calories
Rich in omega-3, high protein, flavorful due to marination
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Marinated Salmon (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 25.2 g of protein, 12 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Marinated Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
1.8g
· 1% DV
Protein
25.2g
· 50% DV
Fat
12g
· 15% 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 3% · Protein 47% · Fat 50%
Marinated Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 84 mg | 4% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 25.2 g | 50% |
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 Marinated Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 slice (thin) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 slice (thick) | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 pack (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Marinated Salmon
How do you make Marinated Salmon?
Marinated Salmon is made by coating salmon with a mixture such as olive oil, lemon, garlic and herbs, then chilling it before cooking. Keep it refrigerated while it marinates, and remember that acidic marinade does not make raw fish safe to eat.
How long should Marinated Salmon sit in the marinade?
Marinated Salmon usually needs about 30 minutes to a few hours in the refrigerator to take on flavor. If the marinade contains lemon juice or vinegar, avoid leaving the fish in it for too long, since the acid can soften its texture.
What is the best marinade for Marinated Salmon?
A good marinade for Marinated Salmon combines a little oil with lemon, garlic and herbs such as dill. For an Asian-inspired flavor, use soy sauce and ginger. Taste salty ingredients before adding extra salt, as soy sauce can make the fish quite salty.
Can you cook Marinated Salmon in an air fryer?
Yes, Marinated Salmon cooks well in an air fryer. Remove excess marinade so it does not drip or burn, arrange the pieces in a single layer, and cook until the center is opaque and flakes easily; thicker pieces need more time.
Can you eat Marinated Salmon raw?
No, ordinary marinating does not make raw salmon safe to eat. Lemon juice, vinegar and salt do not reliably destroy harmful germs or parasites. Eat Marinated Salmon raw only when it has been specifically prepared and handled for raw consumption.
Why does Marinated Salmon turn mushy?
Marinated Salmon can turn mushy when it sits too long in an acidic marinade. Lemon juice and vinegar change the surface texture of the fish; shorten the marinating time and keep the salmon chilled to help it stay firm.
How do you keep Marinated Salmon from sticking to the grill?
To keep Marinated Salmon from sticking, start with clean, well-heated grill grates and lightly oil them. Pat excess marinade off the fish, place it on the grill, and avoid turning it until it releases easily.
What should you serve with Marinated Salmon?
Serve Marinated Salmon with roasted vegetables, rice, potatoes or a crisp salad. Choose sides that suit the marinade: citrusy salmon pairs well with fresh greens, while soy-and-ginger versions work nicely with rice and lightly cooked vegetables.
How long does Marinated Salmon last in the fridge?
Keep raw Marinated Salmon covered in the refrigerator and cook it within one to two days; the marinade does not extend its safe storage time. Cooked salmon generally keeps for three to four days when promptly refrigerated.
Can you freeze Marinated Salmon?
Yes, you can freeze Marinated Salmon. Freeze raw portions with their marinade in a sealed, freezer-safe package, then thaw them in the refrigerator and cook promptly. Freezing cooked salmon is also possible, though its texture may be softer after thawing.
Marinated Salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
14.4µg · 72% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
420mg · 12% DV
Sodium
84mg · 4% DV
Marinated Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated Salmon
To burn the 216 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 Marinated Salmon?
Marinated Salmon is salmon seasoned before or during cooking, often with ingredients such as oil, citrus, herbs or spices. There is no single place of origin or fixed recipe: the marinade and cooking method vary widely. The fish stays tender and rich, while its surface may take on a lightly browned finish when cooked.
It is commonly served as a main course with vegetables, grains or salad, and chilled preparations can also be served as a starter. Naturally high in protein and omega-3 fats, it is low in carbohydrates; a 100-gram portion provides 21 grams of protein. For a lighter plate, use a modest amount of oily marinade and pair the salmon with fresh vegetables.
How Nutritious Is Marinated 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 Marinated 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 Marinated Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Marinated 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
Marinated Salmon Fat Profile
SATURATED
2.64g
MONOUNSATURATED
4.8g
POLYUNSATURATED
3.24g
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.