Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Salmon Steak (Cooked) Calories
Rich in omega-3, high protein, source of B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon Steak (Cooked) (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, 20.1 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 (Cooked) Nutrition Facts
Selected: 1 piece (medium) · 150 g
309
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.2g
· 66% DV
Fat
20.1g
· 26% 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 42% · Fat 58%
Salmon Steak (Cooked) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 309 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0 g | |
| Sodium | 90 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Salmon Steak (Cooked)?
| 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 (small) | 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 |
| 1 piece (extra large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Salmon Steak (Cooked)
What is the difference between a cooked salmon steak and a salmon fillet?
A salmon steak is cut crosswise through the fish, so it usually has a central backbone and a rounder shape. A fillet is cut lengthwise and is generally flatter, with fewer large bones to work around.
How do you stop a salmon steak from sticking to the grill?
To keep a salmon steak from sticking, start with clean, well-oiled grill grates and let the fish sear before turning it. It will release more easily once the surface has cooked; use a broad spatula to flip it carefully.
What temperature should a salmon steak reach when cooked?
A salmon steak is safely cooked when its thickest part reaches 145°F (63°C). Check with a food thermometer near the center, avoiding the bone, since the outside can look done while the middle is still undercooked.
Does a cooked salmon steak have bones?
Yes, a cooked salmon steak usually has a large central backbone and may contain smaller bones. Check around the bone before eating, and remove small bones carefully if serving it to a child.
How long does a cooked salmon steak last in the fridge?
A cooked salmon steak keeps for about 3–4 days in a refrigerator at 40°F (4°C) or below when stored in a covered container. Refrigerate it promptly, and discard it if it develops an off smell or slimy texture.
Can you freeze a cooked salmon steak?
Yes, you can freeze a cooked salmon steak. Let it cool, wrap it tightly or place it in an airtight freezer container, then thaw it in the refrigerator. Its texture may be softer after freezing and thawing.
Can you eat a cooked salmon steak cold?
Yes, you can eat a cooked salmon steak cold if it was chilled promptly and kept refrigerated. Flake it into a salad or sandwich, and do not eat it if it has been left out for too long.
How do you reheat a cooked salmon steak without drying it out?
Reheat a cooked salmon steak gently, covered, in a low oven with a splash of water or broth. You can also microwave it in short bursts under a cover; stop as soon as it is hot throughout.
What goes well with a cooked salmon steak?
A cooked salmon steak pairs well with roasted vegetables, potatoes, rice, or a crisp salad. Lemon and fresh herbs add brightness, while a grain or starchy side makes it a more filling meal.
Can you eat a cooked salmon steak during pregnancy?
Yes, a fully cooked salmon steak is generally considered a suitable choice during pregnancy, and salmon is low in mercury. Follow local fish advisories and ask your healthcare professional if you have a specific medical concern.
Salmon Steak (Cooked) Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
Vitamin D
19.5µg · 98% DV
B3
11.85mg · 74% DV
B6
1.23mg · 72% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
390mg · 56% DV
Iodine
45µg · 30% DV
Potassium ⭐
576mg · 17% DV
Sodium
90mg · 4% DV
Salmon Steak (Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon Steak (Cooked)
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 (Cooked)?
Salmon Steak (Cooked) is a thick crosswise cut of salmon, usually cooked with the central bone and skin still in place. It can be pan-seared, grilled or baked, and the rich, tender flesh separates into moist flakes when done. Its flavour is full but not strongly fishy, so simple seasoning lets the salmon shine.
Serve it warm with lemon, herbs and vegetables, or alongside potatoes or grains for a more substantial meal. In many places it is an easy centrepiece for a weeknight dinner; leftovers also work well flaked into a salad. Salmon is naturally high in protein and a notable source of omega-3 fats. For a lighter plate, cook with little added oil and pair the steak with vegetables.
How Nutritious Is Salmon Steak (Cooked)?
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 (Cooked) 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 Salmon Steak (Cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Salmon Steak (Cooked) 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 (Cooked) 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.
Compare Salmon Steak (Cooked)
Foods Similar to Salmon Steak (Cooked)
Have another question about Salmon Steak (Cooked)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.