Baked salmon: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Baked salmon: 206 kcal, 22.1 g protein, 12.4 g fat and 0 g carbohydrate per 100 g. A typical portion is 1 fillet (120 g): about 247 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in vitamin B12 · 117%
- High in vitamin D · 87%
- High in selenium · 75%
- High in vitamin B3 (niacin) · 54%
- High in vitamin B6 · 50%
- High in protein · 44%
- High in phosphorus · 36%
- High in vitamin B1 (thiamine) · 30%
| Nutrition | per 100 g | % daily value | portion (120 g) | % daily value |
|---|---|---|---|---|
| Calories | 206 kcal | 10% | 247 kcal | 12% |
| Protein | 22.1 g | 44% | 26.5 g | 53% |
| Fat | 12.4 g | — | 14.8 g | — |
| Carbohydrate | 0 g | — | 0 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 0 g | 0% | 0 g | 0% |
| Saturated fat(limit) | 2.4 g | 11% | 2.88 g | 13% |
| Sodium(limit) | 61 mg | 3% | 73.2 mg | 3% |
| Vitamin B12 | 2.8 µg | 117% | 3.36 µg | 140% |
| Vitamin D | 13.1 µg | 87% | 15.7 µg | 105% |
| Selenium | 41.4 µg | 75% | 49.7 µg | 90% |
| Vitamin B3 (niacin) | 8.05 mg | 54% | 9.65 mg | 64% |
| Vitamin B6 | 0.65 mg | 50% | 0.78 mg | 60% |
| Phosphorus | 252 mg | 36% | 302 mg | 43% |
| Vitamin B1 (thiamine) | 0.34 mg | 30% | 0.41 mg | 35% |
| Potassium | 384 mg | 13% | 461 mg | 15% |
| Vitamin B2 (riboflavin) | 0.14 mg | 11% | 0.16 mg | 14% |
| Vitamin A | 69 µg | 9% | 82.8 µg | 10% |
Typical portion: 1 fillet, 120 g, about 247 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: baked salmon, cooked salmon, grilled salmon.
About this food: Baked salmon
These numbers are for farmed Atlantic salmon cooked with dry heat, which in practice means baked or grilled with no sauce. It is among the fattiest everyday protein foods at 12.4 g of fat per 100 g, alongside 22.1 g of protein and 206 kcal, and a fillet of 120 g gives about 247 kcal.
In Ukrainian shops 'losos' and 'somha' usually mean farmed Atlantic salmon, often Norwegian or Chilean, so this entry is a close fit. Wild Pacific salmon such as sockeye or pink is leaner and has fewer calories per 100 g, so the label on the pack matters. Trout is sold next to it and is similar but not identical.
Bake fillets at about 180 degrees Celsius for 12 to 15 minutes, until the flesh turns opaque and flakes apart. Weigh the fish after cooking and use this entry, since a raw piece weighs roughly a fifth more. The skin is edible but adds a little fat. Foil with a spoon of olive oil or a creamy sauce brings calories of its own, while a lemon wedge adds almost none. Fresh fish is best eaten within two days of buying.
What it is high and low in
Baked salmon is high in vitamin B12 (117%), vitamin D (87%), selenium (75%), vitamin B3 (niacin) (54%), vitamin B6 (50%), protein (44%), phosphorus (36%) and vitamin B1 (thiamine) (30%) per 100 g (share of the daily reference in brackets). It is a good source of potassium (13%) and vitamin B2 (riboflavin) (11%).
It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared baked salmon with the five foods in our table that are closest in composition (Baked mackerel, Baked trout, Baked carp, Canned sardines in oil and Baked pink salmon), per 100 g.
Rank among the six: Protein (1 = most): 6th of 6; Calories (1 = fewest): 4th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Baked salmon | 206 | 22.1 | 12.4 | 0 | 0 |
| Baked mackerel | 262 | 23.9 | 17.8 | 0 | 0 |
| Baked trout | 168 | 23.8 | 7.4 | 0 | 0 |
| Baked carp | 162 | 22.9 | 7.2 | 0 | 0 |
| Canned sardines in oil | 208 | 24.6 | 11.5 | 0 | 0 |
| Baked pink salmon | 153 | 24.6 | 5.3 | 0 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Baked salmon: 206 kcal and 22.1 g protein per 100 g; Raw salmon: 208 kcal and 20.4 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 175168: "Fish, salmon, Atlantic, farmed, cooked, dry heat"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of baked salmon?
206 kcal per 100 g, with 22.1 g protein, 12.4 g fat and 0 g carbohydrate. A typical portion (1 fillet, 120 g) has about 247 kcal.
How much protein is in baked salmon?
100 g has 22.1 g of protein, which is 44% of a 50 g daily reference, and a typical portion (120 g) has 26.5 g. Protein supplies 44% of its calories.
Which vitamins and minerals does baked salmon contain?
The most per 100 g, as a share of the daily reference: vitamin B12 2.8 µg (117%); vitamin D 13.1 µg (87%); selenium 41.4 µg (75%); vitamin B3 (niacin) 8.05 mg (54%). Every other tracked vitamin or mineral is under 10% or has no USDA value.