Is salmon good for weight loss?

Yes, salmon is high in protein and healthy fats, aiding in weight management.

What are the health benefits of salmon?

Salmon is rich in omega-3 fatty acids, which support heart health and brain function.

How often should I eat salmon?

It's recommended to consume fatty fish like salmon 1-2 times a week.

Protein

How many calories in Baked Lemon Garlic Salmon?

A delicious and healthy dish featuring salmon fillets baked with fresh lemon and garlic. Rich in omega-3 fatty acids and protein, it's a perfect meal for weight watchers.

Per 100 g

206 kcal

1 fillet

309 kcal

(150 g)

Protein	Carbs	Fat
22 g / 100g	0 g / 100g	13 g / 100g

In numbers

Where the calories come from

Protein 43% · Carbs 0% · Fat 57%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 fillet (150 g, 309 kcal) is 15% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 fillet takes about 75 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Compared with similar foods

Baked Lemon Garlic Salmon is number 5 of 6 by calories per 100 g, lowest first. The similar foods average 180 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Ginger Misoyaki Tofu	135	13 g
Chicken Tikka Skewers	165	28 g
Caribbean Curry Tofu	180	15 g
Chili Pomegranate Chicken	200	26 g
Baked Lemon Garlic Salmon	206	22 g
Garlic Herb Butter Chicken	220	25 g

Nutrition data updated June 12, 2026.

Serving sizes

Serving	Grams	Calories
1 fillet	150 g	309 kcal
100g	100 g	206 kcal
1 serving	200 g	412 kcal

Health score

8/10

Weight loss suitability

Salmon is high in protein and healthy fats, making it a great choice for weight loss and muscle maintenance.

Frequently asked questions

Is salmon good for weight loss?: Yes, salmon is high in protein and healthy fats, aiding in weight management.
What are the health benefits of salmon?: Salmon is rich in omega-3 fatty acids, which support heart health and brain function.
How often should I eat salmon?: It's recommended to consume fatty fish like salmon 1-2 times a week.

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