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Turmeric baked salmon Calories
Rich in protein, omega-3, and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turmeric baked salmon (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 0.6 g of carbs, 33.2 g of protein, 18.6 g of fat and 0.3 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Turmeric baked salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
312
KCAL / 150G
Carbs
0.6g
· 0% DV
Protein
33.2g
· 66% DV
Fat
18.6g
· 24% 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 1% · Protein 44% · Fat 55%
Turmeric baked salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0.3 g | 1% |
| Protein | 33.2 g | 66% |
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 Turmeric baked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 312 kcal |
| 1 piece (small) | 75 g | 156 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (small) | 100 g | 208 kcal |
| 1 piece (medium) | 120 g | 250 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 piece (large) | 150 g | 312 kcal |
| 1 serving (medium) | 150 g | 312 kcal |
| 1 piece (extra large) | 220 g | 458 kcal |
| 1 serving (large) | 225 g | 468 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Turmeric baked salmon
How do you make turmeric baked salmon?
Turmeric baked salmon is made by coating salmon fillets with olive oil, turmeric, salt, pepper, and lemon, then baking until opaque and easily flaked. Pat the fish dry first so the seasoning sticks, and avoid overcooking it.
What should you serve with turmeric baked salmon?
Turmeric baked salmon goes well with roasted vegetables, a crisp salad, or potatoes. For a more filling meal, serve it with rice or quinoa; a lemony yogurt sauce also balances the earthy turmeric and rich fish.
Can you use frozen salmon for turmeric baked salmon?
Yes, frozen salmon works for turmeric baked salmon. Thaw it in the refrigerator first and pat it dry so the coating adheres and the fish cooks evenly. Baking it from frozen takes longer and may leave the seasoning less evenly distributed.
How long does turmeric baked salmon take to cook?
Turmeric baked salmon usually takes about 12–15 minutes in a 400°F oven for medium-thick fillets. Thicker pieces need more time; check that the flesh is opaque and flakes easily, or use a food thermometer to check doneness.
Does turmeric make turmeric baked salmon taste strong?
No, turmeric gives turmeric baked salmon a mild, earthy flavor when used sparingly. It should complement rather than cover the salmon; lemon, black pepper, and garlic are useful additions if you want a brighter, more savory taste.
Can you bake turmeric salmon in foil?
Yes, you can bake turmeric salmon in a foil packet. Add a little oil and lemon, then seal the packet loosely so steam can circulate; the fish will stay moist, though it will not develop a browned surface.
How do you stop turmeric baked salmon from drying out?
To keep turmeric baked salmon moist, bake it only until the flesh turns opaque and flakes easily, and brush it lightly with oil beforehand. Choose fillets of similar thickness so thinner pieces do not overcook while thicker ones finish.
How long does turmeric baked salmon last in the fridge?
Turmeric baked salmon keeps in the refrigerator for up to three days when cooled promptly and stored in a sealed container. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat.
Can you reheat turmeric baked salmon?
Yes, turmeric baked salmon can be reheated, although gentle heat helps prevent it from drying out. Cover it and warm it in a low oven, or use short bursts in the microwave; stop as soon as it is heated through.
Can you make turmeric baked salmon with fresh turmeric?
Yes, fresh turmeric can replace ground turmeric in turmeric baked salmon. Peel and finely grate the root, then mix it with the oil before coating the fish; use a modest amount because its fresh flavor can be quite pungent.
Turmeric baked salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
13.05mg · 82% DV
B6
1.2mg · 71% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Turmeric baked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turmeric baked 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 Turmeric baked salmon?
Turmeric baked salmon is a simple oven-cooked dish made by seasoning salmon with turmeric, often alongside a little oil, salt and pepper. It is a flexible home-style preparation rather than a dish tied to one particular region. The spice brings a mild, earthy note while the salmon stays rich and savoury.
It works well as a main meal with salad, roasted vegetables or rice, and can be served warm or cooled for a lunch bowl. Salmon is naturally rich in protein and provides omega-3 fats and vitamin D, making this a satisfying choice for a balanced meal. For a lighter plate, use just enough oil to coat the fish and pair it with plenty of vegetables.
How Nutritious Is Turmeric baked 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 Turmeric baked 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 Turmeric baked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Turmeric baked 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
Turmeric baked salmon Fat Profile
SATURATED
4.2g
MONOUNSATURATED
6.75g
POLYUNSATURATED
5.85g
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.