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Poached Salmon Calories
High protein, omega-3, low-fat cooking
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Poached Salmon (120 g) has 175 calories. That works out to 146 calories per 100 g. It contains 0 g of carbs, 25.8 g of protein, 7.7 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Poached Salmon Nutrition Facts
Selected: 1 piece (medium) · 120 g
175
KCAL / 120G
Carbs
0g
· 0% DV
Protein
25.8g
· 52% DV
Fat
7.7g
· 10% 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 60% · Fat 40%
Poached Salmon nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.8 g | 52% |
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 Poached Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 175 kcal |
| 1 slice (thin) | 60 g | 88 kcal |
| 1 piece (small) | 80 g | 117 kcal |
| 100 g | 100 g | 146 kcal |
| 1 slice (thick) | 100 g | 146 kcal |
| 1 serving (medium) | 150 g | 219 kcal |
| 1 piece (large) | 180 g | 263 kcal |
| 1 serving (large) | 200 g | 292 kcal |
| 1 piece (jumbo) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Poached Salmon
How do you make poached salmon?
Poached salmon is made by gently cooking salmon in hot, barely simmering liquid. Add the fish to water or broth with aromatics, keep the liquid from boiling, and cook until the flesh turns opaque and separates easily with a fork.
What is the best liquid for poached salmon?
Water or fish stock works well for poached salmon, and a splash of white wine can add flavor. Lemon, dill, bay leaf, and peppercorns are common additions; use enough liquid to surround the fish without needing to drown it.
How do you keep poached salmon from falling apart?
Keep the poaching liquid at a gentle simmer and avoid moving or flipping the salmon repeatedly. Lower the fish into the pan carefully with a wide spatula, and lift it out the same way once cooked.
How can you tell when poached salmon is done?
Poached salmon is done when its flesh is opaque and flakes easily when gently pressed with a fork. If the center still looks translucent and raw, give it more time; leaving it in the hot liquid too long can make it dry.
What can you add to poached salmon for flavor?
Poached salmon takes on flavor from the cooking liquid, so add lemon, dill, parsley, sliced onion, or bay leaf to the pan. A simple mustard-dill sauce or a squeeze of lemon after cooking also complements its mild taste.
Is poached salmon different from baked salmon?
Yes, poached salmon cooks gently in liquid, while baked salmon cooks in dry oven heat and may develop a browned surface. Poaching gives the fish a tender, moist texture without the crust that baking can create.
Can you eat poached salmon cold?
Yes, poached salmon can be served cold once it has been cooled and refrigerated safely. Flake it into a salad or serve it in larger pieces with lemon, herbs, or a light yogurt-based sauce.
How long does poached salmon last in the fridge?
Keep poached salmon in a covered container in the refrigerator and eat it within three days. Refrigerate it within two hours of cooking, and discard it if it has been left out too long or its smell or texture has changed.
Can you freeze poached salmon?
Yes, you can freeze poached salmon, although thawing may leave it a little drier or more crumbly. Cool it first, seal it in an airtight container, thaw it in the refrigerator, and do not refreeze it.
What should you serve with poached salmon?
Serve poached salmon with green vegetables, a crisp salad, potatoes, or rice. A lemony sauce or fresh herbs add brightness, while keeping the sides simple lets the salmon’s delicate flavor remain the focus.
Poached Salmon Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
Vitamin D
12µg · 60% DV
B3
9.48mg · 59% DV
B6
0.98mg · 58% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
60mg · 3% DV
Poached Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Poached Salmon
To burn the 175 calories in 1 piece (medium) (120 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 Poached Salmon?
Poached Salmon is salmon gently cooked in barely simmering water, stock or another seasoned liquid. The method keeps the fish tender and moist without browning it, and is used in many cuisines rather than belonging to one single place.
It can be served warm with vegetables and potatoes, or chilled and flaked into salads, a common light meal in Europe and North America. Salmon provides protein and omega-3 fats, while poaching avoids the extra cooking fat needed for frying; a 100 g portion has 21.5 g of protein. Add lemon and herbs for a fresh finish, or pair it with grains for a more substantial meal.
How Nutritious Is Poached 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 Poached 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 Poached Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Poached 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
Poached Salmon Fat Profile
SATURATED
1.44g
MONOUNSATURATED
3g
POLYUNSATURATED
2.64g
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.