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.
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- 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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Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.
Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.
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Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generado: 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.