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Baked Salmon

Baked Salmon

EverydayCooked

Baked salmon is a moist, tender preparation of fatty fish achieved by oven-roasting seasoned fillets or steaks. This cooking method preserves the fish’s high omega-3 fatty acid content while delivering 20-25g of complete protein per 3oz serving. The gentle heat caramelizes surface seasonings while maintaining the flesh’s signature pink hue and buttery texture, making it a cornerstone of heart-healthy and low-carb meal plans.

Macro Impact

A 4 oz serving contains 197 calories, 28g protein, 0g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 197 calories?
Walking3.5 mph, moderate pace
46 min
YogaModerate effort, gentle pace
33 min
SwimmingModerate effort, freestyle
25 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
23 min
Running5 mph (12 min/mile)
17 min

Nutrition Facts

Serving size4 oz (113.4 g)
Amount per serving
Calories197
% Daily Value*
Total Fat9g
11%
Saturated Fat2g
9%
Trans Fat0.0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol78mg
26%
Sodium78mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein28g
Vitamin D15mcg
77%
Calcium22mg
2%
Iron0.7mg
4%
Potassium547mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
2 / 23 g
11%
Saturated
2 / 23 g
8%
Trans
0 g
Cholesterol
78 / 300 g
26%
Omega 3
2 / 5 g
38%
Omega 6
1 / 19 g
3%
Omega 9
2 g
Protein
Protein
28 / 80 g
35%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
10 / 15 mg
69%
Pantothenic Acid, B5
1 / 5 mg
27%
Pyridoxine, B6
1 / 1 mg
58%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
4 / 2 mcg
178%
Folate
20 / 400 mcg
5%
Vitamin A
67 / 800 mcg
8%
Vitamin C
2 / 83 mg
2%
Vitamin D
15 / 15 mcg
102%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
22 / 1k mg
2%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
6%
Magnesium
51 / 370 mg
14%
Manganese
0 / 2 mg
1%
Phosphorous
354 / 700 mg
51%
Potassium
547 / 3k mg
18%
Selenium
48 / 55 mcg
87%
Sodium
78 / 2.3k mg
3%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
76 g
Caffeine
0 mg
Choline
110 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, salmon, Atlantic, wild, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171998.
  2. 2.Fish, salmon, chinook, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171999.
  3. 3.Fish, salmon, chum, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 172000.
  4. 4.Fish, salmon, pink, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 172001.
  5. 5.Fish, salmon, sockeye, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173692.
  6. 6.Fish, salmon, coho, wild, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 173719.
  7. 7.Fish, salmon, Atlantic, farmed, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 175168.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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