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Teriyaki Soy Salmon Calories
Rich in protein and omega-3; high in sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Teriyaki Soy Salmon (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 9.8 g of carbs, 32.6 g of protein, 15.6 g of fat and 0.3 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Teriyaki Soy Salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
312
KCAL / 150G
Carbs
9.8g
· 4% DV
Protein
32.6g
· 65% DV
Fat
15.6g
· 20% 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 13% · Protein 42% · Fat 45%
Teriyaki Soy Salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.08 g | 15% |
| Trans fat | 0 g | |
| Sodium | 1020 mg | 44% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 0.3 g | 1% |
| Protein | 32.6 g | 65% |
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 Teriyaki Soy Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 312 kcal |
| 1 piece (small) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (small) | 120 g | 250 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 serving (medium) | 180 g | 374 kcal |
| 1 piece (large) | 220 g | 458 kcal |
| 1 serving (large) | 280 g | 582 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Teriyaki Soy Salmon
How do you make Teriyaki Soy Salmon?
Teriyaki Soy Salmon is made by coating salmon fillets in teriyaki glaze and cooking them until just opaque and flaky. Make a quick glaze with soy sauce, mirin or honey, and ginger, then brush it on during cooking so it coats the fish without burning.
How long should you bake Teriyaki Soy Salmon?
Bake Teriyaki Soy Salmon until the thickest part is opaque and flakes easily, checking it early because fillet thickness affects cooking time. Brush on extra glaze near the end rather than at the start; the sugars in teriyaki sauce can darken quickly in the oven.
What is teriyaki sauce made of for Teriyaki Soy Salmon?
Teriyaki sauce for Teriyaki Soy Salmon usually combines soy sauce with mirin or sake and sugar. Ginger, garlic, or honey may be added in home recipes, but the sauce should taste balanced rather than simply salty or sweet.
Can you cook Teriyaki Soy Salmon in a pan?
Yes, Teriyaki Soy Salmon cooks well in a skillet. Sear the salmon over medium heat and add the teriyaki glaze toward the end, spooning it over the fillets as it thickens. Adding the sugary sauce too early can make it scorch before the fish is cooked.
Can you grill Teriyaki Soy Salmon without it sticking?
Yes, you can grill Teriyaki Soy Salmon without sticking by starting with clean, oiled grill grates and turning the fish only after it releases easily. Apply the sweet teriyaki glaze near the end of grilling so it caramelizes without burning.
Should you marinate Teriyaki Soy Salmon before cooking?
No, Teriyaki Soy Salmon does not need a long marinade; brushing the sauce on while cooking gives it plenty of flavor. If you do marinate it, keep it refrigerated and avoid adding extra salt, since soy sauce is already salty.
Why does the glaze burn on Teriyaki Soy Salmon?
The glaze on Teriyaki Soy Salmon burns when its sugar or honey is exposed to high heat for too long. Cook the fish first and brush on the teriyaki sauce during the final minutes, or lower the heat once the glaze starts to thicken.
What should you serve with Teriyaki Soy Salmon?
Serve Teriyaki Soy Salmon with steamed rice, crisp vegetables, or a cucumber salad. These sides complement the glossy, sweet-salty glaze; a squeeze of lime or a fresh, tangy salad can keep the plate from tasting too rich.
Can you make Teriyaki Soy Salmon with frozen salmon?
Yes, Teriyaki Soy Salmon can be made with frozen salmon, but thawing the fillets in the refrigerator first helps them cook more evenly and take on the glaze. Pat thawed salmon dry before seasoning so the sauce clings rather than becoming watery.
How long does leftover Teriyaki Soy Salmon last in the fridge?
Leftover Teriyaki Soy Salmon keeps in a covered container in the refrigerator for up to three days. Chill it promptly after serving and reheat it gently to avoid drying out the fish; discard it if its smell or appearance has changed.
Teriyaki Soy Salmon Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
16.35µg · 82% DV
B3
12.6mg · 79% DV
B6
1.08mg · 64% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
368mg · 53% DV
Sodium
1020mg · 44% DV
Iodine
42µg · 28% DV
Potassium ⭐
578mg · 17% DV
Teriyaki Soy Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Teriyaki Soy Salmon
To burn the 312 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 Teriyaki Soy Salmon?
Teriyaki soy salmon is salmon cooked with a glossy, sweet-and-savoury soy-based teriyaki glaze, a Japanese-style preparation. The sauce lightly coats the fish, while the salmon stays tender and flaky when cooked gently.
In Japan, teriyaki is commonly served with rice; elsewhere, it also works well in a grain bowl or alongside greens. The salmon makes this a protein-rich dish with omega-3 fats, while the glaze can make it high in sodium. For a lighter meal, use less sauce and add steamed or roasted vegetables, or serve it with a crisp salad.
How Nutritious Is Teriyaki Soy 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 Teriyaki Soy 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 Teriyaki Soy Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Teriyaki Soy 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
Teriyaki Soy Salmon Fat Profile
SATURATED
3.08g
MONOUNSATURATED
5.48g
POLYUNSATURATED
3.75g
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.