Maple Glazed Salmon Calories Calculator
Calculate maple glazed salmon calories for a fillet. Canadian maple glazed salmon nutrition, omega-3 content, and tips for a healthy fish dinner.
Maple Glazed Salmon Nutrition Tips
Maple glazed salmon is a quintessentially Canadian preparation that brings together two of the country's most celebrated natural foods — Pacific salmon from British Columbia or Atlantic salmon from New Brunswick and Nova Scotia, and pure Canadian maple syrup. The glaze is simple: maple syrup combined with soy sauce or Dijon mustard, brushed over the salmon fillet and baked or broiled until caramel...
How to use this calculator
Enter your portion size in grams. CalorieMetrica will estimate calories, protein, carbs and fats for Maple Glazed Salmon. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
Maple glazed salmon is one of the best possible weight-loss dinner choices — high in protein, rich in beneficial fats, and the maple glaze adds flavour with a modest calorie cost. A 170g fillet at 332 calories is a complete, satisfying protein-centred dinner. Pair with steamed vegetables and a small...
Maple Glazed Salmon Calories — Complete Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| 1 small fillet (120g) | ~234 kcal | Light serving |
| 1 standard fillet (170g) | ~332 kcal | Common serving |
| 1 large fillet (220g) | ~429 kcal | Restaurant portion |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Maple glazed Pacific salmon (baked) | ~195 kcal/100g | Classic Canadian preparation |
| Maple glazed sockeye salmon | ~185 kcal/100g | Leaner wild salmon |
| Maple glazed Atlantic salmon (farmed) | ~210 kcal/100g | Higher fat, farm-raised |
| Maple miso glazed salmon | ~200 kcal/100g | Japanese-Canadian fusion |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 195 kcal | Per 100g |
| Protein | 22 g | Complete high-quality protein |
| Carbohydrates | 8 g | From maple syrup glaze |
| Fat | 9 g | Healthy omega-3 rich fats |
| Fibre | 0 g | Fish has no fibre |
| Omega-3 | ~2.2 g | Per fillet — excellent |
| Vitamin D | ~13 µg | Excellent source — hard to find in food |
What Is Maple Glazed Salmon?
Maple glazed salmon is a quintessentially Canadian preparation that brings together two of the country's most celebrated natural foods — Pacific salmon from British Columbia or Atlantic salmon from New Brunswick and Nova Scotia, and pure Canadian maple syrup. The glaze is simple: maple syrup combined with soy sauce or Dijon mustard, brushed over the salmon fillet and baked or broiled until caramelised. The result is a sweet-savoury crust that complements the rich, fatty flavour of salmon perfectly. This preparation has become one of the most popular salmon recipes in Canadian home cooking and restaurant menus. It represents the Canadian culinary philosophy of letting exceptional primary ingredients lead — here, world-class salmon and world-class maple syrup require minimal embellishment to create an extraordinary dish. Maple glazed salmon is a staple at Canadian fine dining restaurants, casual bistros, and home kitchens nationwide.
Maple Glazed Salmon Calories Guide
A standard fillet (170g) of maple glazed salmon contains approximately 332 calories with 37g of protein. The maple syrup glaze adds approximately 50–70 kcal to what would otherwise be a plain baked salmon fillet. The omega-3 fatty acids from the salmon are among the most beneficial fats available from any food source.
Maple Glazed Salmon for Weight Loss
Maple glazed salmon is one of the best possible weight-loss dinner choices — high in protein, rich in beneficial fats, and the maple glaze adds flavour with a modest calorie cost. A 170g fillet at 332 calories is a complete, satisfying protein-centred dinner. Pair with steamed vegetables and a small portion of wild rice or quinoa for a balanced, nutritious meal under 550 calories.
Maple Glazed Salmon for Muscle Gain
Salmon is exceptional for muscle building — it provides complete protein with an excellent amino acid profile, omega-3 fatty acids that reduce exercise-induced inflammation and support muscle recovery, and vitamin D that is essential for muscle function. A 170g fillet delivers 37g of protein — an excellent post-workout amount. The maple glaze adds carbohydrates that aid glycogen replenishment.
Smart Comparison
Maple Glazed Salmon vs Grilled Chicken Breast: A 170g chicken breast (~280 kcal, 47g protein) has more protein but fewer healthy fats and no vitamin D or omega-3. Salmon is nutritionally richer per calorie despite similar calorie counts. Maple Glazed Salmon vs Baked Cod: Cod (90 kcal/100g) is lower in calories but also lower in omega-3 and fat-soluble vitamins. Salmon is the more nutrient-dense choice.
Portion Control Advice
A 170g fillet is a complete, satisfying dinner without needing a heavy side. Wild rice (1/2 cup cooked, ~83 kcal) and roasted asparagus or broccoli creates a nutritionally complete Canadian dinner. Do not brush on excess maple glaze — one tablespoon (52 kcal) is enough to coat a fillet properly without adding unnecessary sugar.
Common Mistakes
Using too much maple syrup glaze — two to three tablespoons adds 100–150 kcal of sugar. Choosing farmed Atlantic salmon when wild Pacific (sockeye, coho) is available — wild salmon has more omega-3 and fewer contaminants. Overcooking salmon until dry — it should be removed from the oven when still slightly translucent in the centre.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~83 min for 1 standard fillet |
| Jogging | ~40 min |
| Cycling | ~47 min |
| Swimming | ~43 min |
Healthy Alternative Tips
Baked cod with lemon herb — ~90 kcal
Grilled chicken breast — ~165 kcal
Wild BC sockeye instead of farmed Atlantic — leaner with more omega-3
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FAQs
How many calories in maple glazed salmon?
A standard maple glazed salmon fillet (170g) contains approximately 325–340 calories. A small fillet (120g) is around 230 calories. The maple glaze adds approximately 50–70 kcal compared to plain baked salmon.
Is maple glazed salmon healthy?
Yes — maple glazed salmon is one of the most nutritionally dense dinner options available. The salmon provides excellent protein, omega-3 fatty acids, vitamin D, and B vitamins. The maple glaze adds a modest amount of natural sugar. Overall it is an exceptional health food.
What type of salmon is best for maple glazed salmon?
Wild Pacific sockeye or coho salmon are considered the premium choices for maple glazed salmon — they have a rich, firm texture and naturally high omega-3 content. Atlantic salmon (farmed) works well and is more affordable. Wild Pacific chinook (king) salmon is the richest and most flavourful but most expensive.
How long do I bake maple glazed salmon?
A standard salmon fillet bakes at 425°F (220°C) for approximately 12–15 minutes for a medium-done result. The maple glaze should be applied in the last 5 minutes of cooking or it will burn before the salmon is cooked through.
Why is salmon so popular in Canada?
Canada has both Pacific and Atlantic coastlines with world-class wild salmon fisheries — particularly in BC, the Yukon, and the Maritime provinces. Salmon is central to Indigenous Canadian food culture and has become one of Canada's most exported seafood products. The combination of salmon abundance and Canadian maple syrup makes maple glazed salmon a natural expression of Canadian cuisine.
📊 Data source note: Nutrition values are estimates based on Canadian food composition databases, Health Canada nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.