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Soy Sauce Salmon Calories
Rich in protein and omega-3; high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Soy Sauce Salmon (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 1.8 g of carbs, 33.5 g of protein, 20.7 g of fat and 0.2 g of fiber. Its 5.3 µg of B12 covers 219% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Soy Sauce Salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
330
KCAL / 150G
Carbs
1.8g
· 1% DV
Protein
33.5g
· 67% DV
Fat
20.7g
· 27% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 41% · Fat 57%
Soy Sauce Salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 20.7 g | 27% |
| Saturated fat | 4.5 g | 23% |
| Trans fat | 0.08 g | |
| Sodium | 915 mg | 40% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 33.5 g | 67% |
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 Soy Sauce Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 330 kcal |
| 1 piece (small) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 120 g | 264 kcal |
| 1 cup (diced) | 140 g | 308 kcal |
| 1 serving (medium) | 180 g | 396 kcal |
| 1 piece (large) | 220 g | 484 kcal |
| 1 serving (large) | 280 g | 616 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Soy Sauce Salmon
What is soy sauce salmon made with?
Soy sauce salmon is made with salmon and soy sauce, often combined with ingredients such as ginger, garlic, citrus, or a little honey. Recipes vary, so the glaze may be savoury, sweet, or both.
How do you make soy sauce salmon?
Brush salmon with a mixture of soy sauce and your chosen aromatics, then bake, pan-cook, or grill it until the flesh is opaque and flakes easily. Add any sugary glaze near the end so it does not burn.
Can you cook soy sauce salmon in an air fryer?
Yes, soy sauce salmon cooks well in an air fryer. Arrange the pieces in a single layer and check them early, since cooking time varies with thickness; sugary marinades can brown quickly.
Should you marinate soy sauce salmon overnight?
No, overnight marinating is usually unnecessary and can make soy sauce salmon overly salty. A brief coating gives the fish flavour; for a stronger glaze, brush on extra sauce while cooking instead of soaking it for hours.
What should you serve with soy sauce salmon?
Serve soy sauce salmon with rice, noodles, or vegetables such as broccoli and bok choy. A crisp salad or citrusy side balances the savoury glaze, while plain sides keep the meal from becoming too salty.
How do you stop soy sauce salmon from drying out?
Avoid overcooking soy sauce salmon: remove it once the centre is opaque and the flesh separates easily with a fork. Thick pieces need longer than thin ones, so check the thickest part rather than relying only on the surface.
Can you use frozen salmon for soy sauce salmon?
Yes, thaw frozen salmon completely in the refrigerator before making soy sauce salmon, then pat it dry so the glaze adheres. Cooking it from frozen can leave the outside overdone before the centre is ready.
How long does leftover soy sauce salmon last in the fridge?
Keep leftover soy sauce salmon in a covered container in the refrigerator for up to three days. Reheat only the portion you plan to eat, or enjoy it cold in a salad or rice bowl.
Can you make soy sauce salmon less salty?
Yes, use a reduced-sodium soy sauce, omit added salt, and apply less glaze to make soy sauce salmon less salty. Pairing it with unsalted rice and vegetables also helps balance the seasoned fish.
Is soy sauce salmon healthy?
Soy sauce salmon can be a nourishing meal because salmon provides protein and omega-3 fats. The main drawback is sodium from the soy sauce, so a lighter hand with the glaze can improve the balance.
Soy Sauce Salmon Vitamins & Minerals
Vitamins
B12
5.25µg · 219% DV
B3
13.65mg · 85% DV
Vitamin D
16.35µg · 82% DV
B6
1.13mg · 66% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
368mg · 53% DV
Sodium
915mg · 40% DV
Iodine
45µg · 30% DV
Potassium ⭐
585mg · 17% DV
Soy Sauce Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soy Sauce Salmon
To burn the 330 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 Soy Sauce Salmon?
Soy Sauce Salmon pairs the rich flesh of salmon with the savoury, salty taste of soy sauce. It is a versatile preparation rather than a dish tied to one single tradition: soy-based marinades and glazes are common in Japanese-inspired cooking and in modern home kitchens around the world. The fish can be pan-seared, baked or grilled; it stays tender inside, while a glaze can turn glossy and lightly caramelised.
Serve it with rice and greens for an easy dinner, or add it to a salad or grain bowl. Salmon supplies protein and omega-3 fats, while the soy sauce can make the finished dish quite salty. Use a lighter hand with the sauce, or balance it with steamed vegetables and a squeeze of citrus.
How Nutritious Is Soy Sauce Salmon?
Nutrient density
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 Soy Sauce Salmon 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 Soy Sauce Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Soy Sauce Salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Soy Sauce Salmon Fat Profile
SATURATED
4.5g
MONOUNSATURATED
7.05g
POLYUNSATURATED
5.1g
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.