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Salmon with sauce Calories
Rich in omega-3, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon with sauce (170 g) has 354 calories. That works out to 208 calories per 100 g. It contains 4.8 g of carbs, 37.6 g of protein, 19.9 g of fat and 0 g of fiber. Its 5.8 µg of B12 covers 241% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Salmon with sauce Nutrition Facts
Selected: 1 piece (medium) · 170 g
354
KCAL / 170G
Carbs
4.8g
· 2% DV
Protein
37.6g
· 75% DV
Fat
19.9g
· 26% 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 6% · Protein 43% · Fat 51%
Salmon with sauce nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | |
| Total fat | 19.9 g | 26% |
| Saturated fat | 3.57 g | 18% |
| Trans fat | 0.03 g | |
| Sodium | 357 mg | 16% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 37.6 g | 75% |
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 with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 354 kcal |
| ½ piece (half) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 1 piece (small) | 120 g | 250 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 serving (small) | 150 g | 312 kcal |
| 1 serving (medium) | 200 g | 416 kcal |
| 1 piece (large) | 230 g | 478 kcal |
| 1 serving (large) | 280 g | 582 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Salmon with sauce
How do you make salmon with sauce?
Make salmon with sauce by topping salmon fillets with a sauce and baking or pan-cooking them until the fish is cooked through. Lemon, garlic, and herbs make a simple sauce; add delicate dairy sauces near the end so they do not split.
What sauce goes best with salmon with sauce?
Lemon butter, dill yogurt, creamy mustard, and ginger-soy sauces all pair well with salmon with sauce. Choose a sauce that complements rather than hides the fish, and balance rich or salty flavors with lemon or fresh herbs.
Can you bake salmon with sauce in the oven?
Yes, you can bake salmon with sauce in the oven. Place the fish in a baking dish, spoon the sauce over it, and cook until the flesh turns opaque and flakes easily. The time varies with the thickness of the fillet.
Can you cook salmon with sauce in a pan?
Yes, salmon with sauce can be cooked in a pan. Sear the fish until nearly done, then add the sauce or spoon it over the top; adding sugary sauces too early can make them burn before the salmon cooks.
Is salmon with sauce good for you?
Salmon with sauce can be a nutritious meal, providing protein and omega-3 fats from the fish. The sauce affects the overall balance: a herb, citrus, or yogurt sauce is generally lighter than one based heavily on cream or added sugar.
What should you serve with salmon with sauce?
Serve salmon with sauce with roasted vegetables, potatoes, rice, or a crisp salad. A creamy sauce pairs well with bright, lightly dressed greens, while a citrus or herb sauce goes naturally with grains and simply cooked vegetables.
How can you tell when salmon with sauce is cooked?
Salmon with sauce is cooked when the thickest part is opaque and separates into flakes when gently pressed with a fork. Check the center rather than judging by the sauce, which can make the surface look cooked before the fish is ready.
Can you eat the skin on salmon with sauce?
Yes, salmon skin is edible when the fish has been properly cooked, and many people enjoy it crisp. If the sauce makes the skin soft, remove it before serving or cook the salmon skin-side down first for a firmer texture.
How long does leftover salmon with sauce keep in the fridge?
Leftover salmon with sauce keeps in the refrigerator for a short time when promptly cooled and stored in a covered container. Refrigerate it within two hours, use it within a few days, and discard it if its smell or appearance changes.
Can you freeze salmon with sauce?
Yes, you can freeze salmon with sauce in an airtight container, though creamy sauces may separate or change texture after thawing. Defrost it in the refrigerator and reheat it gently; do not refreeze it after it has thawed.
Salmon with sauce Vitamins & Minerals
Vitamins
B12
5.78µg · 241% DV
B3
14.45mg · 90% DV
Vitamin D
17µg · 85% DV
B6
1.27mg · 75% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
408mg · 58% DV
Iodine
51µg · 34% DV
Potassium ⭐
663mg · 20% DV
Sodium
357mg · 16% DV
Salmon with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with sauce
To burn the 354 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 Salmon with sauce?
Salmon with sauce is cooked salmon served with a sauce, either spooned over the fish or alongside it. The sauce can vary widely—from a simple lemon-and-herb dressing to a richer, creamy preparation—so there is no single recipe or place of origin for the dish. Salmon’s naturally rich flavour and tender, flaky texture work well with both bright and savoury sauces.
It is commonly served as a main course with vegetables, potatoes, rice or a salad; the accompaniments depend on local habits and the style of sauce. Salmon with sauce is high in protein, with 22.1 g per 100 g, and provides omega-3 fats. For a lighter plate, choose a modest amount of sauce and pair it with vegetables.
How Nutritious Is Salmon 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 with sauce Processed?
NOVA 3
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 with sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with sauce 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 with sauce Fat Profile
SATURATED
3.57g
MONOUNSATURATED
7.14g
POLYUNSATURATED
4.59g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.