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Sesame grilled salmon Calories
High protein, rich in omega-3, with sesame crust
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sesame grilled salmon (170 g) has 417 calories. That works out to 245 calories per 100 g. It contains 3.1 g of carbs, 40.8 g of protein, 26.9 g of fat and 1.4 g of fiber. Its 5.4 µg of B12 covers 227% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sesame grilled salmon Nutrition Facts
Selected: 1 piece (medium) · 170 g
417
KCAL / 170G
Carbs
3.1g
· 1% DV
Protein
40.8g
· 82% DV
Fat
26.9g
· 34% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 39% · Fat 58%
Sesame grilled salmon nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 417 kcal | |
| Total fat | 26.9 g | 34% |
| Saturated fat | 4.76 g | 24% |
| Trans fat | 0 g | |
| Sodium | 116 mg | 5% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 40.8 g | 82% |
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 Sesame grilled salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 417 kcal |
| ½ piece (half) | 85 g | 208 kcal |
| 100 g | 100 g | 245 kcal |
| 1 piece (small) | 120 g | 294 kcal |
| 1 cup (diced) | 140 g | 343 kcal |
| 1 serving (medium) | 150 g | 368 kcal |
| 1 piece (large) | 230 g | 564 kcal |
| 1 serving (large) | 250 g | 613 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Sesame grilled salmon
How do you keep sesame on sesame grilled salmon?
To help sesame stay on sesame grilled salmon, pat the fish dry, brush it with a thin layer of oil, then press the seeds firmly onto the surface. Let the first side cook undisturbed before turning so the crust can set.
What sauce goes with sesame grilled salmon?
A squeeze of lemon or a light soy-ginger sauce works well with sesame grilled salmon. Add the sauce sparingly after cooking so it does not soften the sesame crust or overpower the salmon.
Can sesame grilled salmon be cooked in an air fryer?
Yes, sesame grilled salmon can be cooked in an air fryer. Arrange the pieces in a single layer, leave space for air to circulate, and check that the center is opaque and flakes easily; crowded fish can steam instead of browning.
Should sesame grilled salmon be cooked skin-side down?
Yes, start sesame grilled salmon skin-side down when the skin is on. This helps render the skin and makes the fish easier to handle; wait until it releases from the cooking surface before turning it.
Can you eat sesame grilled salmon cold the next day?
Yes, sesame grilled salmon can be eaten cold the next day if it was refrigerated promptly and kept covered. Flake it into a salad or grain bowl; discard it if it was left out for an extended time.
Does sesame grilled salmon need a marinade?
No, sesame grilled salmon does not need a marinade. Salmon has plenty of flavor, and a wet marinade can make the sesame coating slide off; season the fish lightly and add any sauce after cooking.
How do you stop sesame grilled salmon from sticking to the grill?
To stop sesame grilled salmon sticking, clean and preheat the grill, lightly oil the cooking surface, and avoid moving the fish too soon. Once the underside has formed a crust, it should release more easily.
Can you make sesame grilled salmon with salmon fillets or steaks?
Yes, either salmon fillets or steaks work for sesame grilled salmon. Fillets are easy to coat evenly, while steaks are thicker and may need gentler cooking so the sesame crust does not darken before the center is done.
What vegetables go with sesame grilled salmon?
Broccoli, asparagus, green beans, and roasted peppers all pair well with sesame grilled salmon. Their mild, fresh flavors balance the rich fish and nutty crust without competing with it.
Is sesame grilled salmon safe to eat slightly pink in the middle?
Sesame grilled salmon should not be raw or cold in the center. Cook it until the flesh is opaque and separates into flakes; a browned sesame coating alone does not show whether the middle is cooked.
Sesame grilled salmon Vitamins & Minerals
Vitamins
B12
5.44µg · 227% DV
B3
14.62mg · 91% DV
Vitamin D
17.85µg · 89% DV
B6
1.27mg · 75% DV
Minerals
Selenium
58µg · 105% DV
Phosphorus
434mg · 62% DV
Iodine
51µg · 34% DV
Copper
0.31mg · 34% DV
Potassium ⭐
672mg · 20% DV
Sodium
116mg · 5% DV
Sesame grilled salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sesame grilled salmon
To burn the 417 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 Sesame grilled salmon?
Sesame grilled salmon pairs a salmon fillet with a coating of sesame seeds, then cooks it over a grill or grill pan. Salmon is enjoyed in many parts of the world, while sesame adds a nutty note and a gently crisp surface to this simple preparation.
Serve it hot, with a squeeze of lemon and a fresh salad or grilled vegetables; rice or potatoes make it a heartier meal. The flesh should remain moist and tender beneath the toasted sesame. It is naturally high in protein and omega-3 fats, with very little carbohydrate, so it works well as the centre of a filling meal. For a lighter plate, keep added oil modest and pair it with plenty of vegetables.
How Nutritious Is Sesame grilled 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 Sesame grilled 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 Sesame grilled salmon Contain Allergens?
Contains these allergens:
Which Diets Is Sesame grilled 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
Sesame grilled salmon Fat Profile
SATURATED
4.76g
MONOUNSATURATED
9.86g
POLYUNSATURATED
6.97g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.