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Poached Salmon Calories
High protein, omega-3, low-fat cooking
CALORIES
GI
POTASSIUM
FIBER
Poached Salmon Nutrition Facts
Selected: 100 g
146
KCAL / 100G
Carbs
0g
· 0%
Protein
21.5g
· 60%
Fat
6.4g
· 40%
Fiber
0g
Poached Salmon Vitamins & Minerals
Vitamins
B12
3.2µg · 133% DV
Vitamin D
10µg · 50% DV
B3
7.9mg · 49% DV
B6
0.82mg · 48% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
220mg · 31% DV
Iodine
30µg · 20% DV
Potassium ⭐
370mg · 11% DV
Poached Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
1.2g
MONOUNSATURATED
2.5g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Poached Salmon
Poached Salmon — Frequently Asked Questions
How many calories and how much protein are in poached salmon?
Poached salmon provides 146 calories and 21.5g of protein per 100g. It also contains 6.4g fat and 0g carbs.
Is poached salmon keto-friendly and low glycemic?
Yes, poached salmon is compatible with keto diets. Per 100g, it has 0g carbs and a glycemic index of 0.
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Nutrition data compiled from USDA FoodData Central and scientific sources.