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Baked salmon roll Calories
Baked salmon sushi roll; good source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (small) of Baked salmon roll (35 g) has 65 calories. That works out to 185 calories per 100 g. It contains 8.2 g of carbs, 3.4 g of protein, 2 g of fat and 0.4 g of fiber. Its 0.6 µg of B12 covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked salmon roll Nutrition Facts
Selected: 1 piece (small) · 35 g
65
KCAL / 35G
Carbs
8.2g
· 3% DV
Protein
3.4g
· 7% DV
Fat
2g
· 3% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 21% · Fat 28%
Baked salmon roll nutrition facts table · 1 piece (small) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 3.4 g | 7% |
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 Small Baked salmon roll?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (small) | 35 g | 65 kcal |
| 100 g | 100 g | 185 kcal |
| ½ pack (half) | 140 g | 259 kcal |
| 6 piece (medium) | 210 g | 389 kcal |
| 1 serving (medium) | 210 g | 389 kcal |
| 8 piece (large) | 280 g | 518 kcal |
| 1 serving (large) | 280 g | 518 kcal |
| 1 pack (whole) | 280 g | 518 kcal |
| 10 piece (extra large) | 350 g | 648 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Baked salmon roll
What is a baked salmon roll?
A baked salmon roll is a sushi roll made with rice and usually nori, with salmon that is baked in or on the roll. Some versions are finished under heat with a sauce, so the exact style varies by restaurant.
Is the salmon in a baked salmon roll cooked?
Yes, the salmon is generally cooked by baking, unlike the raw fish in some sushi. Preparation can differ: a restaurant may bake only the topping, so ask whether every salmon portion is cooked if that matters to you.
What ingredients are in a baked salmon roll?
A baked salmon roll typically contains sushi rice, nori, and salmon, and may include cucumber, avocado, or cream cheese. A creamy or savory topping is common, but fillings and sauces vary from one recipe to another.
How is a baked salmon roll different from a regular salmon roll?
A baked salmon roll is heated in the oven, often with salmon or sauce on top, while a regular salmon roll is usually assembled without baking. That gives the baked version a warmer filling or topping and can change its texture.
How do you make a baked salmon roll at home?
Spread seasoned sushi rice over nori, add your chosen fillings, roll it tightly, and cut it into pieces. Top with cooked salmon and a suitable sauce, then bake briefly until hot; avoid leaving cooked rice at room temperature while preparing it.
What sauce goes well with a baked salmon roll?
Soy sauce is a classic dip for a baked salmon roll, while spicy mayonnaise or eel-style sauce is often used as a topping. If the roll already has a rich sauce, a light dip helps keep the flavors balanced.
Is a baked salmon roll served hot or cold?
A baked salmon roll is usually served warm or lukewarm because it has been baked, although it may cool before reaching the table. It is not necessarily served piping hot, and restaurant serving temperatures differ.
How long can you keep a baked salmon roll in the fridge?
Keep a baked salmon roll refrigerated promptly and eat it by the next day for the best safety and texture. Do not leave it sitting out for an extended period, and discard it if it has been stored improperly.
Can you freeze a baked salmon roll?
Freezing a baked salmon roll is not recommended. The rice can turn dry or mushy after thawing, and the fillings may lose their texture; it is better to refrigerate leftovers briefly and eat them fresh.
Is a baked salmon roll safe to eat during pregnancy?
It can be a suitable choice during pregnancy if the salmon is fully cooked and the roll is freshly prepared and properly handled. Avoid versions with raw fish or uncertain storage, and ask your healthcare professional if you need advice based on your pregnancy.
Baked salmon roll Vitamins & Minerals
Vitamins
B12
0.56µg · 23% DV
Vitamin D
1.47µg · 7% DV
B3
1.01mg · 6% DV
B6
0.08mg · 5% DV
Minerals
Selenium
6.3µg · 11% DV
Phosphorus
45mg · 6% DV
Sodium
112mg · 5% DV
Manganese
0.11mg · 5% DV
Potassium ⭐
65mg · 2% DV
Baked salmon roll Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked salmon roll
To burn the 65 calories in 1 piece (small) (35 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 Baked salmon roll?
Baked salmon roll is a sushi roll made with seasoned rice and salmon, wrapped in seaweed and baked; fillings and toppings vary by restaurant. Baking gives it a warm finish that sets it apart from the chilled rolls often found on sushi menus.
It is commonly served at sushi restaurants as part of a mixed sushi meal or as a small, filling entrée, with soy sauce and pickled ginger on the side. The salmon is tender and savoury, while the rice is soft and lightly tangy. It provides protein and omega-3 fats, alongside carbohydrates from the rice. For a lighter meal, keep rich toppings modest and pair it with a simple salad.
How Nutritious Is Baked salmon roll?
Nutrient density
Medium
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 Baked salmon roll 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 Baked salmon roll Contain Allergens?
Contains these allergens:
Which Diets Is Baked salmon roll Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked salmon roll Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.45g
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.