How Many Calories Are in 5 oz of Baked Salmon?

October 30, 2025 •

3 min read

According to the USDA, a 3.5-ounce serving of baked wild Atlantic salmon has about 175 calories, meaning a 5-ounce portion can range from approximately 215 to 295 calories, with the exact number depending on the salmon's type and preparation. This nutrient-dense, heart-healthy fish provides high-quality protein and beneficial omega-3 fatty acids, making it a powerful addition to a balanced diet.

Quick Summary

A 5-ounce serving of baked salmon typically contains between 215 and 295 calories. The calorie count is influenced by whether the salmon is wild-caught or farmed, with farmed varieties having higher fat and calorie content. Cooking methods and added ingredients also impact the final caloric value. Salmon remains a highly nutritious, protein-rich food source.

Key Points

Calorie Range: A 5-ounce baked salmon portion typically ranges from 215 to 295 calories, influenced by whether it is wild-caught or farmed.
Wild vs. Farmed Differences: Wild salmon is leaner and lower in calories (approx. 215-250 for 5 oz), while fattier farmed salmon is higher in calories (approx. 290-295 for 5 oz).
Cooking Method Impact: Baking with minimal oil or simple seasonings results in a lower calorie count compared to frying or using creamy sauces.
Nutrient-Dense: Beyond calories, baked salmon is an excellent source of protein, heart-healthy omega-3 fatty acids, vitamin D, and B vitamins.
Weight Management Tool: High in protein and healthy fats, salmon is satiating and can support weight management when part of a balanced diet and eaten in moderation.
Optimal Preparation: For the healthiest, lowest-calorie meal, bake with lemon, herbs, and serve alongside nutrient-rich vegetables.

Baked Salmon Calorie Breakdown

Estimating the calories in 5 oz of baked salmon requires considering several variables that affect its final nutritional profile. The primary factors are the type of salmon (wild-caught versus farmed) and the specific cooking method used. Generally, a 5-ounce portion is a hearty serving, and the calorie content will reflect the fish's natural fat content and any oils or marinades added during baking.

Wild vs. Farmed Salmon: Calorie Comparison

One of the most significant determinants of salmon's caloric value is its origin. Wild-caught salmon, which swims freely and forages for food, tends to be leaner and less fatty than its farmed counterpart. Farmed salmon, raised in controlled environments and fed a high-fat diet, has a higher overall fat content and, consequently, more calories per ounce.

A 5 oz serving of baked wild salmon might have a calorie count on the lower end of the spectrum, possibly in the 215-250 calorie range, depending on the species. In contrast, a 5 oz portion of farmed Atlantic salmon, known for its higher fat content, could be closer to 290-295 calories. This difference is largely due to the variation in fat grams, while protein content remains relatively similar.

Impact of Cooking Methods on Calories

While baking is a healthy cooking method that adds minimal calories, the specific ingredients used can make a difference. Baking with a simple seasoning of herbs and lemon will result in the lowest calorie increase. However, adding butter, oil, or high-sugar glazes can significantly boost the final calorie total. For example, a honey-soy glaze adds calories from sugar, while a butter sauce increases the fat content. To keep the calories as low as possible, stick to basic seasonings and minimal healthy fats like olive oil.

Nutritional Benefits Beyond Calories

Beyond its energy count, a 5 oz serving of baked salmon offers a powerhouse of nutrients. It is an excellent source of high-quality protein, which is essential for muscle maintenance and repair. A 5 oz portion can provide over 30 grams of protein, a substantial part of a person's daily needs. Additionally, salmon is famous for its omega-3 fatty acids, EPA and DHA, which are crucial for brain function and heart health. It is also packed with essential vitamins and minerals, including vitamin B12, vitamin D, and selenium.

Comparison Table: 5 oz Baked Salmon vs. Other Proteins


Protein Source (5 oz Cooked)	Calories (approx.)	Protein (approx.)	Fat (approx.)	Notes
Wild Baked Salmon	225-250	35-38g	8-10g	Rich in Omega-3s
Farmed Baked Salmon	290-295	30-32g	18-20g	Higher fat content
Baked Chicken Breast	240	45g	5g	Very lean protein source
Grilled Lean Steak	290-310	40g	15g	Calories vary by cut
Baked Cod	180-200	40g	2g	Much leaner than salmon

Tips for a Healthy Baked Salmon Meal

To get the most nutritional value out of your 5 oz baked salmon while managing calorie intake, consider these tips:

Choose wild-caught: For fewer calories and a leaner fat profile, opt for wild salmon when available, although farmed remains a healthy option.
Use healthy fats in moderation: A light drizzle of olive oil adds flavor and healthy monounsaturated fats. For a low-calorie option, use a citrus juice, like lemon or lime.
Enhance with herbs and spices: Season with fresh or dried herbs like dill, parsley, or rosemary, along with black pepper and a little salt, to boost flavor without adding calories.
Pair with nutrient-dense sides: Serve your salmon with a large portion of roasted vegetables, a side salad, or a whole grain like quinoa. This adds volume and fiber to the meal without excessive calories.
Mind your portion size: While 5 ounces is a standard serving, being mindful of your total intake can help manage weight goals, especially if you're eating farmed salmon.

Conclusion

So, how many calories are in 5 oz of baked salmon? While the exact number varies, a conservative estimate for a 5-ounce portion is approximately 215 to 295 calories. The key takeaways are that wild-caught salmon is leaner and lower in calories than farmed salmon, and the cooking method significantly influences the final calorie count. By choosing leaner varieties and minimizing high-fat additions during baking, you can enjoy a delicious and exceptionally healthy meal that is rich in protein and beneficial omega-3s. This makes baked salmon a versatile and highly recommended component of a balanced, calorie-conscious diet. For more information on seafood nutrition, visit the Seafood Health Facts website.

Disclaimer: Calorie counts are approximations and can vary based on the specific cut, fat content, and species of the salmon.

Frequently Asked Questions

The primary factor is whether the salmon is wild-caught or farmed. Farmed salmon is fattier due to its diet and environment, resulting in a higher calorie count per ounce than leaner, wild-caught salmon.

Yes, a 5 oz portion is a standard and healthy serving size. The FDA and EPA generally recommend two servings (totaling about 8 ounces) of oily fish like salmon per week.

To reduce calories, use minimal fats like a light olive oil drizzle, season with herbs and lemon instead of heavy sauces, and opt for wild-caught salmon if possible.

Yes, adding a honey glaze will increase the calorie count due to the sugar content. For a lower-calorie option, use fresh lemon juice and herbs for flavor.

Generally, baked and grilled salmon have very similar calorie counts, provided the same amount of added fat is used. Both are excellent low-calorie cooking methods that preserve the fish's natural nutritional value.

Baked salmon is rich in high-quality protein, heart-healthy omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12, selenium, and potassium.

Removing the skin of salmon after cooking will slightly reduce the overall calorie and fat content, as some of the fat is concentrated just beneath the skin. Some fat will still be within the flesh.