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Salmon steak Calories
High protein, rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon steak (170 g) has 354 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 37.6 g of protein, 22.8 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 227% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon steak Nutrition Facts
Selected: 1 piece (medium) · 170 g
354
KCAL / 170G
Carbs
0g
· 0% DV
Protein
37.6g
· 75% DV
Fat
22.8g
· 29% 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 nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | |
| Total fat | 22.8 g | 29% |
| Saturated fat | 5.27 g | 26% |
| Trans fat | 0.09 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.6 g | 75% |
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) | 170 g | 354 kcal |
| ½ piece (half) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 1 piece (small) | 120 g | 250 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 serving (medium) | 150 g | 312 kcal |
| 1 piece (large) | 230 g | 478 kcal |
| 1 serving (large) | 250 g | 520 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Salmon steak
How do you cook a salmon steak?
You can cook a salmon steak in a pan, oven, or on a grill. It is done when the flesh turns opaque and separates easily with a fork; check it as it cooks so it does not dry out.
What is a salmon steak?
A salmon steak is a thick, crosswise cut through the fish, often with a section of backbone in the center. Unlike a fillet, it usually includes skin and may contain bones.
How do you pan-fry a salmon steak?
Pat the salmon steak dry and cook it in a lightly oiled, preheated pan over medium heat. If it has skin, start skin-side down to help it crisp, then turn it carefully to finish cooking.
How long should you bake a salmon steak?
A salmon steak usually takes about 15–20 minutes in a preheated oven, depending on its thickness and your oven. Take it out when the flesh is opaque and flakes easily rather than waiting for it to become dry.
What is the difference between a salmon steak and a salmon fillet?
A salmon steak is cut across the fish and may include the backbone, while a fillet is cut lengthwise and is usually boneless. Steaks are thicker and more compact, so they can take longer to cook evenly.
Does a salmon steak have bones?
Yes, a salmon steak can have a central piece of backbone and small pin bones. Check the cooked fish before serving, and remove any bones carefully, especially when serving it to children.
Can you eat the skin on a salmon steak?
Yes, salmon steak skin is edible when the fish has been properly cleaned and cooked. For crisp skin, pat it dry and begin cooking with the skin against a hot pan or grill.
Can you cook a salmon steak from frozen?
Yes, you can cook a salmon steak from frozen, though it may cook less evenly than a thawed one. Thawing it in the refrigerator first makes it easier to judge doneness; do not thaw it on the counter.
How should you season a salmon steak?
Salt, black pepper, lemon, garlic, and dill all work well with a salmon steak. Apply seasoning shortly before cooking, and use a light hand with strong marinades so they do not mask the fish’s flavor.
How long do cooked salmon steaks last in the fridge?
Store cooked salmon steaks in a covered container in the refrigerator and eat them within 3–4 days. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat them until thoroughly hot.
Salmon steak Vitamins & Minerals
Vitamins
B12
5.44µg · 227% DV
B3
14.79mg · 92% DV
Vitamin D
17µg · 85% DV
B6
1.36mg · 80% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
428mg · 61% DV
Iodine
51µg · 34% DV
Potassium ⭐
617mg · 18% DV
Sodium
100mg · 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 354 calories in 1 piece (medium) (170 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?
A salmon steak is a thick cross-cut portion of salmon, usually with a section of backbone in the centre. It can be grilled, pan-seared or baked; its rich, tender flesh is best kept moist by avoiding overcooking.
Salmon is enjoyed in many cuisines, from simple weeknight meals to grilled seafood dishes. Serve the steak with lemon, herbs and vegetables, or flake any leftovers into a salad. It is high in protein and omega-3 fats, with no carbohydrates, so pairing it with vegetables makes for a straightforward, balanced meal.
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 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 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
5.27g
MONOUNSATURATED
6.46g
POLYUNSATURATED
6.63g
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.