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Steamed salmon Calories
Rich in protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of 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.
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%
Steamed salmon nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 18.6 g | 24% |
| Saturated fat | 3.75 g | 19% |
| 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 Steamed salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 ounce (medium) | 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 (large) | 180 g | 371 kcal |
| 1 piece (extra large) | 220 g | 453 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Steamed salmon
How do you steam salmon?
Steam salmon over simmering water rather than letting it sit in the water. Place the fillet in a covered steamer basket, add aromatics such as ginger or lemon if you like, and cook until the flesh is opaque and flakes easily.
How long does steamed salmon take to cook?
Steamed salmon usually cooks in a few minutes, with thicker fillets taking longer than thin pieces. Check the thickest part instead of relying only on the clock: it should be opaque and reach 145°F (63°C) at the center.
Is steamed salmon healthy?
Yes, steamed salmon is a nutritious way to serve salmon, providing protein and omega-3 fats without needing a cooking oil coating. Pair it with vegetables or a whole grain for a balanced meal, and keep added salt modest if needed.
Can you steam salmon with the skin on?
Yes, you can steam salmon with the skin on. The skin helps hold the fillet together, but steaming will leave it soft rather than crisp; remove it after cooking if you prefer not to eat it.
What should you season steamed salmon with?
Lemon, dill, black pepper, garlic, ginger, and scallions all work well with steamed salmon. Add herbs or citrus before cooking for a gentler aroma, or finish with a squeeze of lemon and fresh herbs just before serving.
What goes well with steamed salmon?
Steamed salmon pairs well with rice, potatoes, quinoa, or crusty bread, alongside greens or steamed vegetables. For a quick meal, cook vegetables in the steamer too, adding them according to how long each one takes to become tender.
How can you tell when steamed salmon is done?
Steamed salmon is done when its center turns opaque and the flesh separates easily into flakes. For a precise check, insert a food thermometer into the thickest part; it should read 145°F (63°C).
Can you steam salmon from frozen?
Yes, you can steam salmon from frozen, but it takes longer than thawed salmon. Keep the steamer covered and check the thickest part for doneness; avoid serving it while the center is still translucent or cold.
How long does leftover steamed salmon last in the fridge?
Leftover steamed salmon keeps for about three days in the refrigerator when promptly chilled in a covered container. Reheat it until hot throughout, or serve it cold in a salad if it was stored safely.
Is steamed salmon safe to eat during pregnancy?
Yes, steamed salmon is safe during pregnancy when cooked thoroughly; avoid raw or undercooked salmon. Salmon is a low-mercury fish, but follow current local guidance on how often to eat fish while pregnant.
Steamed salmon Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
16.35µg · 82% DV
B3
12.9mg · 81% 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
Steamed salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 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 Steamed salmon?
Steamed salmon is salmon cooked gently over steam, rather than submerged in water. The method is used in many cuisines and lets the fish’s natural flavour come through, leaving the flesh moist, tender and easy to flake. A squeeze of lemon, fresh herbs or a light soy-based dressing can complement it without masking its taste.
Serve it warm with vegetables, potatoes or rice, or chill leftovers for a salad. Salmon is a protein-rich source of omega-3 fats, making this a satisfying main course; steaming also avoids the extra oil used in frying. For a lighter plate, pair it with plenty of vegetables and keep rich sauces on the side.
How Nutritious Is 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 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 Steamed salmon Contain Allergens?
Contains these allergens:
Which Diets Is 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
Steamed salmon Fat Profile
SATURATED
3.75g
MONOUNSATURATED
7.2g
POLYUNSATURATED
5.25g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.