Baked Salmon Filet Nutrition Information

by Allan Robinson ; Updated April 14, 2018

Raw salmon with herbs.

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A salmon may be any of several species in the family Salmonidae, which fisheries typically categorize into Atlantic and Pacific species. These fish generally spend most of their lives in salt water, and only migrate to fresh water to spawn. Baking is a low-fat method of cooking salmon, which tends to be high in healthy fats and protein.

Serving Size

According to LIVESTRONG's food database MyPlate, a serving of baked salmon filet weights approximately three to four ounces and includes no seasonings or additional ingredients.

Calories

A serving of baked salmon filet contains about 100 to 140 calories. On average, this meal provides about five percent of the daily value for calories based on a standard diet of 2,000 calories per day.

Protein and Carbohydrates

A baked salmon filet provides 17 to 25 grams of protein in each serving. According to Healthline.com, the average man should consume 56 grams of protein a day, while the average women should consume 46 grams of protein a day for optimal health. Salmon contains less than one gram each of carbohydrates, sugar and dietary fiber.

Fat

A serving of baked salmon contains two to six grams of fat, including one gram of saturated fat, according to MyPlate. This provides about five percent of the daily value for total fat and five percent of the daily value for saturated fat.

Vitamins and Minerals

Salmon is high in potassium, though exactly how many milligrams of potassium are delivered in a serving depends on the type of salmon you've chosen to bake. A baked sockeye salmon filet contains around 345 milligrams of potassium per serving; a baked Atlantic farmed salmon provides about 325; a baked wild Atlantic salmon has the most at 534 milligrams of potassium — or a bit over 10 percent of your daily potassium needs.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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About the Author

Allan Robinson has written numerous articles for various health and fitness sites. Robinson also has 15 years of experience as a software engineer and has extensive accreditation in software engineering. He holds a bachelor's degree with majors in biology and mathematics.