How Many Calories Does Honey Glazed Salmon Have?

December 3, 2025 •

3 min read

While a specific recipe for honey glazed salmon can range significantly in calories, a typical 6-ounce fillet might fall between 300 to 450 calories. This variation depends heavily on the amount of honey used and the cooking method, which determines exactly how many calories does honey glazed salmon have for your specific meal.

Quick Summary

The calorie count for honey glazed salmon varies based on fillet size, salmon type, and ingredients used. A standard serving typically ranges from 300 to 450 calories, with factors like the amount of honey, oil, and soy sauce significantly affecting the final nutritional value.

Key Points

Calorie Range: A serving of honey glazed salmon can range significantly, typically from 300 to 450 calories, depending on the recipe and portion size.
Glaze is Key: The amount of honey, oil, and other ingredients in the glaze are the most significant factors affecting the total calorie count of the dish.
Cooking Method Matters: Baking, air-frying, or grilling the salmon is often a lower-calorie option compared to pan-frying, which requires more oil.
Wild vs. Farmed Salmon: Wild-caught salmon generally has fewer calories and less fat than farmed salmon, which can impact the base calorie count.
Nutritional Benefits: Despite the glaze, the dish provides substantial health benefits from salmon's high protein and rich omega-3 fatty acid content.
Recipe Control: By adjusting the amount of honey and oil and choosing a leaner salmon type, you can easily create a lower-calorie version of this meal.

The question of how many calories does honey glazed salmon have is not straightforward, as the final number depends on a variety of factors. A homemade recipe can offer far more control over the final nutritional profile than a restaurant dish. The primary determinants are the type of salmon, the quantity of glaze ingredients like honey and oil, and the cooking method employed. Understanding these variables is key to estimating and managing the caloric intake of this popular and delicious meal.

Factors Influencing Calorie Count

The Salmon Itself

The caloric content varies depending on the type of salmon used. Farmed Atlantic salmon, for example, tends to be higher in fat and thus has a higher calorie count per serving than wild-caught salmon varieties. According to search results, cooked farmed salmon can be around 200 calories per 100 grams, while cooked wild salmon is closer to 180 calories for the same amount. Different species, such as Chinook versus Sockeye, also have different fat profiles, which impacts the base calorie count before any glaze is added.

The Honey Glaze

This is where the most significant addition of calories occurs. Honey is high in sugar and calories; one tablespoon contains approximately 64 calories. A typical recipe often calls for a few tablespoons of honey per few fillets. Other common glaze ingredients that contribute to calories include:

Olive oil or butter used for cooking and in the glaze
Soy sauce (usually minimal calories, but adds sodium)
Garlic, ginger, and other spices (negligible calories)

Cooking Method

The method of cooking can also change the final calorie count. Pan-frying, for instance, requires additional oil, which can add over 100 calories per tablespoon. In contrast, baking, grilling, or air-frying can use less oil, helping to keep the overall calorie count lower. The cooking process itself, however, has a minor impact on the salmon's inherent calories, as moisture loss slightly concentrates the nutrients.

A Recipe Comparison Table

To illustrate how ingredients can change the caloric outcome, consider the following comparison for a 6-ounce (approx. 170g) salmon fillet.


Ingredient (per serving)	Standard Recipe	Reduced-Calorie Recipe
Salmon Fillet (Farmed)	250 kcal	250 kcal
Honey	2 tbsp (128 kcal)	1 tbsp (64 kcal)
Olive Oil	1 tbsp (120 kcal)	1 tsp (40 kcal)
Soy Sauce, Garlic, etc.	~10 kcal	~10 kcal
Approximate Total	~508 kcal	~364 kcal

The Health Benefits Beyond Calories

Even with the added calories from the glaze, honey glazed salmon offers significant health benefits. Salmon is a nutritional powerhouse, rich in high-quality protein and beneficial fatty acids.

Omega-3 Fatty Acids: Salmon is packed with heart-healthy Omega-3s (EPA and DHA), which are essential for brain function and reducing inflammation. The American Heart Association recommends including 8 ounces of seafood, like salmon, in your diet each week.
Vitamins and Minerals: It is an excellent source of Vitamin D, Vitamin B12, and selenium.
Protein: The high protein content helps with satiety, keeping you feeling full longer and aiding in muscle repair.

Tips for a Lighter Honey Glazed Salmon

For those watching their caloric intake, this dish can be easily adapted to be more diet-friendly without sacrificing flavor.

Reduce the Honey: Use half the amount of honey or consider a low-sugar alternative like maple syrup in moderation.
Choose Leaner Salmon: Opt for wild-caught salmon, which is naturally leaner than farmed salmon.
Lighter Cooking Methods: Bake, grill, or air-fry your salmon instead of pan-frying. If you do pan-fry, use a smaller amount of heart-healthy oil.
Control Portion Size: Stick to a 4-6 ounce fillet to manage portion size and calories.
Pair Wisely: Serve the salmon with low-calorie, nutrient-dense side dishes like steamed vegetables, a fresh salad, or quinoa to create a balanced meal.

Conclusion

While a precise calorie count for honey glazed salmon is impossible without a specific recipe, the average serving typically falls in the 300 to 450 calorie range, though it can go higher. Key factors like the type of salmon, the amount of honey and oil used in the glaze, and the cooking method all play a crucial role. By making mindful choices with ingredients and preparation, you can enjoy this nutritious and flavorful dish while managing your caloric intake. The inherent health benefits of salmon, including its rich omega-3 content and high protein, make it a worthy addition to any healthy eating plan. For more information on omega-3 fatty acids, visit the American Heart Association website.

Frequently Asked Questions

One tablespoon of honey contains approximately 64 calories, which primarily come from carbohydrates in the form of sugar.

Yes, honey glazed salmon can be a very healthy meal. Salmon is an excellent source of protein and omega-3 fatty acids. The healthiness depends on balancing the sweetness of the glaze with other ingredients to manage the overall calorie and sugar content.

Farmed salmon typically has more fat and, therefore, slightly more calories than wild-caught salmon. Cooked farmed salmon might be around 200 calories per 100g, while cooked wild can be closer to 180 calories for the same amount.

To lower calories, use less honey in the glaze or consider a low-calorie alternative like a small amount of maple syrup. Choosing a lighter cooking method like baking or air-frying can also significantly reduce added fats.

The protein content varies with the fillet size, but a standard 6-ounce fillet of honey glazed salmon can contain between 30 and 36 grams of high-quality protein, making it a very protein-rich dish.

While salmon itself is naturally low carb, the honey in the glaze adds carbohydrates. To keep the meal lower in carbs, reduce the amount of honey used and pair it with low-carb sides.

Excellent low-calorie sides include steamed broccoli, roasted asparagus, quinoa, a fresh green salad, or brown rice.

Yes, pan-frying often adds more calories because it typically requires more oil, while baking or air-frying can be done with minimal oil, resulting in a lower calorie count.