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Salmon, orange-marinated, baked Calories
Rich in omega-3, orange-flavored, baked salmon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon, orange-marinated, baked (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 3.8 g of carbs, 29.3 g of protein, 12.8 g of fat and 0.3 g of fiber. Its 5.3 µg of B12 covers 219% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Salmon, orange-marinated, baked Nutrition Facts
Selected: 1 piece (medium) · 150 g
255
KCAL / 150G
Carbs
3.8g
· 1% DV
Protein
29.3g
· 59% DV
Fat
12.8g
· 16% 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 6% · Protein 47% · Fat 47%
Salmon, orange-marinated, baked nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.55 g | 13% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 29.3 g | 59% |
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, orange-marinated, baked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 255 kcal |
| 1 slice (thin) | 80 g | 136 kcal |
| 1 piece (extra small) | 90 g | 153 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (small) | 120 g | 204 kcal |
| 1 slice (thick) | 120 g | 204 kcal |
| 1 serving (medium) | 180 g | 306 kcal |
| 1 piece (large) | 200 g | 340 kcal |
| 1 serving (large) | 220 g | 374 kcal |
| 1 piece (extra large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Salmon, orange-marinated, baked
How do you make orange-marinated baked salmon?
To make orange-marinated baked salmon, coat salmon portions with orange juice, olive oil, garlic, and black pepper, then bake until the flesh turns opaque and flakes easily. Add fresh orange zest near the end for a brighter aroma without making the sauce bitter.
How long should orange-marinated baked salmon cook, and at what temperature?
Orange-marinated baked salmon usually takes about 12–15 minutes in a 400°F (200°C) oven, depending on the thickness of the portions. Start checking early and take it out when the center is opaque and flakes easily; overbaking dries it out.
What should you serve with orange-marinated baked salmon?
Serve orange-marinated baked salmon with roasted vegetables, a crisp green salad, or rice. Mild sides let the citrus glaze stand out, while bitter greens or a squeeze of lemon can balance a sweeter orange sauce.
Should you marinate salmon in orange juice before baking it?
Yes, a brief orange-juice marinade gives salmon a citrus flavor, but about 15–30 minutes is enough. Because citrus is acidic, leaving the fish in it for hours can soften the surface and affect its texture.
How do you keep orange-marinated baked salmon from drying out?
The best way to keep orange-marinated baked salmon moist is to avoid overcooking it. Check the thickest part early, remove the fish as soon as it flakes easily, and let it rest briefly; a thin coating of oil or glaze also helps.
Is fresh orange juice better than bottled juice for orange-marinated baked salmon?
Fresh orange juice usually gives orange-marinated baked salmon a brighter, less processed-tasting flavor. Bottled juice works too, but it can be sweeter; taste the glaze before adding any extra sweetener, and use zest for a more fragrant finish.
Can you make orange-marinated baked salmon with frozen salmon?
Yes, you can make orange-marinated baked salmon with frozen salmon. For more even cooking, thaw the portions in the refrigerator first and pat them dry; if baking from frozen, allow extra cooking time and check that the center is fully cooked.
How do you reheat orange-marinated baked salmon without drying it out?
Reheat orange-marinated baked salmon gently, covered, in a low oven or microwave. Add a spoonful of water or extra orange sauce before covering to limit moisture loss, and heat only until warm rather than repeatedly reheating it.
Why does the orange sauce on baked salmon taste bitter?
Orange sauce on baked salmon can taste bitter when the grated zest includes the white pith or when the sauce is reduced too aggressively. Use only the colored outer zest, and add a little fresh juice after baking if the flavor is too concentrated.
Is orange-marinated baked salmon a healthy meal?
Yes, orange-marinated baked salmon can be a nourishing meal: salmon provides protein and omega-3 fats, while baking uses less added fat than frying. Pair it with vegetables or another fiber-rich side, and keep the glaze modest if it contains added sugar.
Salmon, orange-marinated, baked Vitamins & Minerals
Vitamins
B12
5.25µg · 219% DV
B3
11.25mg · 70% DV
B6
1.05mg · 62% DV
Vitamin D
12µg · 60% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
555mg · 16% DV
Sodium
83mg · 4% DV
Salmon, orange-marinated, baked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon, orange-marinated, baked
To burn the 255 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, orange-marinated, baked?
Salmon, orange-marinated, baked is a salmon fillet seasoned with orange juice or zest, then cooked in the oven. It is a flexible home-cooking preparation rather than a dish tied to one particular region, and the citrus marinade gives the fish a bright, gently sweet flavour.
The salmon stays tender and flakes easily when cooked just until done, while its naturally rich taste balances the orange. Serve it as a main with salad, roasted vegetables or grains; a simple green salad makes a lighter pairing. Salmon is valued for its protein and omega-3 fats, and this version remains a protein-forward meal, with 19.5 g of protein per 100 g. Use enough orange to season rather than overwhelm the fish, and avoid overbaking so it does not dry out.
How Nutritious Is Salmon, orange-marinated, baked?
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, orange-marinated, baked 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, orange-marinated, baked Contain Allergens?
Contains these allergens:
Which Diets Is Salmon, orange-marinated, baked 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
Salmon, orange-marinated, baked Fat Profile
SATURATED
2.55g
MONOUNSATURATED
4.8g
POLYUNSATURATED
3.3g
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.