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Salmon Steak Calories
Rich in omega-3, high protein, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon Steak (150 g) has 309 calories. That works out to 206 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 19.5 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.
Salmon Steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33g
· 66% DV
Fat
19.5g
· 25% 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 43% · Fat 57%
Salmon Steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 19.5 g | 25% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 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 Salmon Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 309 kcal |
| 1 slice (thin) | 80 g | 165 kcal |
| 100 g | 100 g | 206 kcal |
| 1 piece (small) | 100 g | 206 kcal |
| 1 serving (medium) | 120 g | 247 kcal |
| 1 slice (thick) | 120 g | 247 kcal |
| 1 serving (large) | 180 g | 371 kcal |
| 1 piece (large) | 200 g | 412 kcal |
| 2 piece (double) | 300 g | 618 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Salmon Steak
How do you cook a Salmon Steak in a pan?
Pat the Salmon Steak dry and heat a lightly oiled pan over medium-high heat. Cook it on both sides, adjusting the time for its thickness. It is ready when the thickest part turns opaque and separates easily with a fork.
Can you cook a Salmon Steak from frozen?
Yes, you can cook a Salmon Steak from frozen, although it takes longer and may cook less evenly. Use the oven rather than a pan, and check the thickest part for doneness; do not use a microwave to partially thaw it first.
How do you grill a Salmon Steak without it falling apart?
To keep a Salmon Steak intact on the grill, preheat and lightly oil the grates, then place the fish skin-side down. Let it cook before attempting to turn it, and use a wide spatula; frequent flipping can break the flesh.
What is the difference between a Salmon Steak and a salmon fillet?
A Salmon Steak is cut crosswise through the fish, often with a section of backbone in the center. A salmon fillet is cut lengthwise and is usually boneless. Steaks are thicker and hold their shape well on a grill.
Does a Salmon Steak have bones?
Yes, a Salmon Steak can contain a central section of backbone and small pin bones. Check the flesh before cooking and pull any pin bones out with clean tweezers, following the direction in which each bone lies.
Can you eat the skin on a Salmon Steak?
Yes, the skin on a Salmon Steak is edible. It becomes crisp when cooked against a hot pan or grill, and helps hold the steak together. If you do not want to eat it, peel it away after cooking.
How do you know when a Salmon Steak is cooked?
A Salmon Steak is cooked when its thickest part is opaque and flakes apart easily. For a food-safety check, the center should reach 63°C (145°F); an instant-read thermometer is more reliable than judging the outside color.
Can you eat a Salmon Steak raw?
Do not eat an ordinary Salmon Steak raw. It may contain parasites or harmful bacteria, and freezing or cooking practices intended for raw fish are not guaranteed for a standard retail steak. Cook it unless it is specifically prepared and sold for raw consumption.
How long does a Salmon Steak keep in the fridge?
Keep a raw Salmon Steak refrigerated and cook it within 1–2 days of purchase. Store it covered on the coldest shelf, separate from ready-to-eat foods. Refrigerate cooked leftovers promptly and use them within 3–4 days.
Should you rinse a Salmon Steak before cooking it?
No, do not rinse a Salmon Steak before cooking. Washing raw fish can spread bacteria through splashes, while cooking properly handles the food-safety risk. Pat it dry with a paper towel and wash your hands and work surfaces afterward.
Salmon Steak Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
B3
12.9mg · 81% DV
Vitamin D
15µg · 75% DV
B6
1.2mg · 71% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
300mg · 43% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
89mg · 4% DV
Salmon Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon Steak
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 Salmon Steak?
Salmon Steak is a thick portion cut from salmon, usually from the fillet and sometimes shaped into a neat, compact piece. It can be cooked with the skin on or off. Once cooked, the flesh separates into tender flakes, with a rich, buttery taste that works well with simple seasonings.
Across the UK, North America and elsewhere, it is commonly roasted, grilled or pan-seared, then served with vegetables, salad, potatoes or rice. It is naturally high in protein and omega-3 fats, with no carbohydrates, so it suits a filling low-carb meal. Lemon, herbs and a little oil make an easy pairing; baking or grilling keeps added fat modest.
How Nutritious Is Salmon Steak?
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 Salmon Steak Processed?
NOVA 1
Unprocessed
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 Salmon Steak Contain Allergens?
Contains these allergens:
Which Diets Is Salmon Steak 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
Salmon Steak Fat Profile
SATURATED
4.65g
MONOUNSATURATED
5.7g
POLYUNSATURATED
4.8g
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.