438 %
Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and to normal muscle function.
How many calories are in baked salmon?
696kcal
in a 300 g serving
232 kcal per 100 g.
Source: UK CoFID 2021, record 16-359, 10 analysed samples. Checked 5 October 2026.
43.8 gFat
75.6 gProtein
0 gCarbohydrate
438 %Daily vitamin D
What’s in a 300 g serving
More than half of a serving is water. The rest is 75.6 g protein and 43.8 g fat.
- 43.8 gFat
- 75.6 gProtein
- 179 gWater
- 1.5 gMinerals and the rest
Above average for dishes
Salmon is 232 kcal per 100 g. The 603 dishes in this database average 180.
Salmon232
Dishes average180
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per serving0 g
Salt, per serving0.37 g
Vitamins and minerals in salmon
Six of the 22 recorded reach the “high in” level. Vitamin D leads by a long way.
A source of
Only a trace
- Vitamin C
- Fibre
Show all 22 with amounts
Vitamin D0.0219 mg, 438 %
Vitamin B120.0075 mg, 300 %
Niacin (vitamin B3)38.4 mg, 240 %
Phosphorus786 mg, 112 %
Selenium0.06 mg, 109 %
Vitamin E11.1 mg, 93 %
Pantothenic acid (vitamin B5)4.5 mg, 75 %
Thiamin (vitamin B1)0.78 mg, 71 %
Potassium1236 mg, 62 %
Chloride258 mg, 32 %
Vitamin B60.42 mg, 30 %
Iodine0.042 mg, 28 %
Magnesium90 mg, 24 %
Riboflavin (vitamin B2)0.27 mg, 19 %
Biotin0.009 mg, 18 %
Zinc1.8 mg, 18 %
Copper0.15 mg, 15 %
Folate0.024 mg, 12 %
Iron1.4 mg, 9.6 %
Manganese0.15 mg, 7.5 %
Vitamin A0.051 mg, 6.4 %
Calcium33 mg, 4.1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What salmon doesn’t give you. And where to find it.
No recorded vitamin C, and only 2.1 % of the vitamin A reference intake and 3.2 % of the iron reference intake per 100 g.
Vitamin C
Tracein salmon
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
2.1%in salmon, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
Iron
3.2%in salmon, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Salmon against other dishes
Salmon comes second for vitamin D here, just behind curry (herring, Bengali).
0.0115mg
0.0073mg
0.0045mg
0.0034mg
0.0019mg
0.0019mg
Curry, herring, Bengali+0.0042 mg
Salmon, farmed, flesh only, bakedthis page
Fish fingers, salmon, grilled/baked−0.0028 mg
Salmon en croute, retail−0.0039 mg
Omelette, cheese−0.0054 mg
Flan case, sponge−0.0054 mg
All values per 100 g, from the same dataset. Differences are against salmon.
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Questions about salmon
What the numbers say to the questions people actually search.
How many calories are in a portion of salmon?
A typical portion (300 g, one serving) gives 696 kcal. Per 100 g the figure is 232 kcal.
Is salmon high in vitamin D?
Yes. Salmon, farmed, flesh only, baked has 0.0073 mg vitamin D per 100 g, 146 % of the NRV, above the 30 % threshold for a “high in” claim.
Does baking change the folate in salmon?
Yes. Per 100 g, folate goes from 5 mg raw to 0.008 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does salmon have most of?
By share of the daily reference intake: vitamin D (0.0073 mg, 146 %), vitamin B12 (0.0025 mg, 100 %) and niacin (12.8 mg, 80 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-359, Salmon, farmed, flesh only, baked, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Direct Laboratories, Nutrient analysis catch up project, 2003. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Edible proportion: 87 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Atlantic Farmed Salmon Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin D.
More dishes
- Curry, pea and potato147 kcal
- Kheema, beef160 kcal
- Pasty, vegetable, wholemeal272 kcal
- Quiche, Lorraine, wholemeal pastry354 kcal
- Stew, Irish119 kcal
- Bhaji, karela, with vegetable oil103 kcal
- All 603 dishes
Most vitamin D
- Roe, cod, hard, raw0.018 mg
- Curry, herring, Bengali0.0115 mg
- Salmon, wild, raw0.0086 mg
- Bloater, grilled0.025 mg
- Herring, raw0.019 mg
- Herring, grilled0.0161 mg
- Vitamin D guide