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Baked Steamed Salmon Calories
Rich in omega-3 and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Steamed Salmon (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33.2 g of protein, 18.6 g of fat and 0 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Steamed Salmon Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.2g
· 66% DV
Fat
18.6g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 44% · Fat 56%
Baked Steamed Salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 4.05 g | 20% |
| Trans fat | 0 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.2 g | 66% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Steamed Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (small) | 28.4 g | 58 kcal |
| 1 piece (small) | 75 g | 155 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (small) | 100 g | 206 kcal |
| 1 piece (medium) | 120 g | 247 kcal |
| 1 piece (large) | 150 g | 309 kcal |
| 1 serving (medium) | 150 g | 309 kcal |
| 1 piece (extra large) | 200 g | 412 kcal |
| 1 serving (large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Baked Steamed Salmon
How do you make baked steamed salmon?
To make baked steamed salmon, place the fillet in a covered oven-safe dish with a little liquid or aromatic ingredients, then bake until cooked through. Covering the dish traps moisture, giving the fish a tender texture rather than a browned crust.
How can you tell when baked steamed salmon is done?
Baked steamed salmon is done when its flesh is opaque and separates into flakes with gentle pressure. Check the thickest part; if it still looks translucent or feels cold, keep cooking. Take care not to overcook it, as the flesh can dry out.
What is the difference between baked steamed salmon and regular baked salmon?
Baked steamed salmon cooks in a covered dish, where trapped moisture gently cooks the fish. Regular uncovered baked salmon is more exposed to dry heat and can develop a firmer, browned surface. The covered method keeps the flesh softer but does not crisp the skin.
What seasoning goes well with baked steamed salmon?
Dill, lemon, black pepper, and garlic pair well with baked steamed salmon without overpowering its flavor. For a bolder variation, add a little ginger or mustard. Put herbs and citrus in the covered dish so their aroma infuses the fish as it cooks.
What should you serve with baked steamed salmon?
Serve baked steamed salmon with roasted or boiled potatoes, rice, or a fresh green salad. A lemony yogurt sauce or herbed dressing adds brightness and complements the fish’s moist, delicate texture.
Can you eat the skin on baked steamed salmon?
Yes, you can eat the skin on baked steamed salmon if it has been properly cleaned, but steaming leaves it soft rather than crisp. If you prefer crisp skin, cook the fish uncovered or briefly sear the skin separately.
How long does baked steamed salmon last in the fridge?
Store leftover baked steamed salmon in a covered container in the refrigerator for 3–4 days. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or appearance has changed.
Can you freeze leftover baked steamed salmon?
Yes, you can freeze baked steamed salmon in an airtight, freezer-safe container. Let it cool promptly before freezing, and thaw it in the refrigerator before reheating; the texture may be softer after thawing.
Can you cook baked steamed salmon from frozen?
You can cook baked steamed salmon from frozen, but it may cook unevenly if the fillet is thick. For more reliable results, thaw it in the refrigerator first, then pat away excess moisture before placing it in the covered dish.
Is baked steamed salmon safe to eat during pregnancy?
Yes, baked steamed salmon is safe during pregnancy when it is cooked thoroughly; avoid serving it raw or undercooked. If you have a medical condition or questions about which fish to choose during pregnancy, ask your healthcare professional.
Baked Steamed Salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
13.05mg · 82% DV
B6
1.2mg · 71% DV
Minerals
Selenium
55µg · 100% DV
Phosphorus
378mg · 54% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Baked Steamed Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Steamed Salmon
To burn the 309 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Steamed Salmon?
Baked steamed salmon is salmon cooked in the oven with steam or trapped moisture, a method that keeps the flesh tender without needing a heavy coating. It is a simple preparation rather than a dish tied to one particular region, and can be made with a fillet or portion of salmon.
The flavour is rich but clean, and the flakes stay moist and soft. It works well for a weeknight dinner with greens, roasted vegetables or potatoes; a squeeze of lemon and fresh herbs make an easy finish. Salmon provides substantial protein and omega-3 fats, with no carbohydrates. For a lighter plate, keep added oil modest and serve it with vegetables or a crisp salad.
How Nutritious Is Baked Steamed Salmon?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Steamed Salmon Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Steamed Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Baked Steamed Salmon Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Steamed Salmon Fat Profile
SATURATED
4.05g
MONOUNSATURATED
7.05g
POLYUNSATURATED
5.85g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.