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Steamed Salmon Calories
Rich in omega-3, high protein, low-fat cooking
CALORIES
GI
POTASSIUM
FIBER
Steamed Salmon Nutrition Facts
Selected: 100 g
142
KCAL / 100G
Carbs
0g
· 0%
Protein
20.5g
· 59%
Fat
6.3g
· 41%
Fiber
0g
Steamed 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
250mg · 36% DV
Iodine
30µg · 20% DV
Potassium ⭐
490mg · 14% DV
Steamed Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Steamed 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 Steamed Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Steamed 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
Steamed Salmon Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.6g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Steamed Salmon
Steamed Salmon — Frequently Asked Questions
Why does steamed salmon develop a white coating while cooking?
The white substance is albumin, a natural protein that rises to the surface with heat; it is not a sign that the salmon has spoiled. Gentle cooking and avoiding overcooking can reduce how much appears.
How can I steam salmon without drying it out?
Cook it covered over gentle steam just until the flesh flakes easily, rather than leaving it over high heat for too long. Lemon, dill, pepper, and sliced vegetables add moisture and flavor without needing a heavy sauce.
Does steaming reduce the protein in salmon?
Cooking does not remove the protein, though heat changes its structure and can make it easier to digest. Steaming is useful because it does not require the added oil used in frying.
Is steamed salmon a good meal after exercise?
Yes, its protein makes it a useful option for a post-workout meal that supports muscle repair. If you need more recovery fuel, pair it with a carbohydrate source such as potatoes, rice, or whole grains.
Is steamed salmon too heavy to eat at night?
Because steaming needs little or no added oil, it may feel lighter than fried salmon or salmon served with rich sauces. For a late meal, keep the accompaniments simple and avoid very large, high-fat sides.
Which vegetables pair well with steamed salmon?
Broccoli, asparagus, zucchini, spinach, leeks, and carrots all work well with its rich flavor. A lemony green salad or lightly dressed vegetables can add freshness and dietary fibre to the meal.
How long does cooked steamed salmon keep in the fridge?
Refrigerate it in a sealed container within two hours of cooking and generally eat it within 3 to 4 days. Discard it if it develops a sour or unusually strong smell, a slimy texture, or discoloration.
Can steamed salmon be frozen after cooking?
Yes. Cool it fully, seal it in an airtight container or freezer bag, and freeze it promptly. Thaw it in the refrigerator and avoid refreezing it once thawed.
Can you reheat steamed salmon safely?
Yes, but reheat it gently with a small splash of water, lemon juice, or stock to limit drying. Reheat only once and make sure it is hot throughout before serving.
Who should be careful with steamed salmon?
Anyone with a fish allergy should avoid salmon. Pregnant people, young children, and people with weakened immune systems should eat salmon thoroughly cooked, while frequent fish eaters should vary the types of fish they choose.
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Nutrition data compiled from USDA FoodData Central and scientific sources.