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Steamed Salmon (light) Calories
Rich in omega-3, low fat, high protein, heart-healthy
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed Salmon (light) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 26.4 g of protein, 4.2 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Steamed Salmon (light) Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26.4g
· 53% DV
Fat
4.2g
· 5% 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 74% · Fat 26%
Steamed Salmon (light) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26.4 g | 53% |
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 Steamed Salmon (light)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 slice (thin) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 slice (thick) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (jumbo) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Steamed Salmon (light)
How do you make light steamed salmon?
Place salmon fillets in a steamer basket above simmering water and cook until the flesh turns opaque and flakes easily. Add lemon, dill, or ginger to the basket for flavor without covering the salmon’s delicate taste.
How long does it take to steam salmon?
Steamed salmon usually takes about 8–12 minutes, depending on the thickness of the fillet. Start checking thinner pieces sooner; the center should be opaque and separate easily into flakes.
How can you tell when steamed salmon is done?
Steamed salmon is done when its thickest part is opaque and flakes apart with gentle pressure from a fork. If the center still looks glossy and raw, steam it a little longer before serving.
Can you steam frozen salmon?
Yes, you can steam salmon straight from frozen, but it will take longer than a thawed fillet. Keep the pieces separate so they cook evenly, and check that the center is opaque before serving.
What should you season steamed salmon with?
Lemon, dill, black pepper, and a little salt are classic seasonings for steamed salmon. Ginger, scallions, or garlic also work well; add them to the steamer so their aroma infuses the fish as it cooks.
Should you steam salmon with the skin on?
Yes, steam salmon with the skin on if you like; place the fillet skin-side down in the basket. Once cooked, the flesh usually lifts away from the skin easily, and the skin helps support the fillet.
How do you stop steamed salmon from falling apart?
To keep steamed salmon intact, avoid turning it while it cooks and lift it out with a wide spatula. Take it off the heat as soon as it flakes easily; overcooking makes the flesh more fragile.
What goes well with steamed salmon?
Steamed salmon pairs well with rice, boiled potatoes, or steamed vegetables. For a light plate, serve it with broccoli, asparagus, or green beans and finish with lemon or a simple yogurt-and-herb sauce.
Can you eat steamed salmon the next day?
Yes, leftover steamed salmon can be eaten the next day if it was refrigerated promptly in a covered container. Reheat it gently to avoid drying it out, or flake it cold into a salad.
Is steamed salmon healthier than baked salmon?
Steamed salmon is not automatically healthier than baked salmon; both are nutritious cooking methods. Steaming avoids added cooking oil and keeps the fish moist, while baking can add more browned flavor without changing the salmon itself.
Steamed Salmon (light) Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
9mg · 56% DV
Vitamin D
9.6µg · 48% DV
B6
0.72mg · 42% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
276mg · 39% DV
Iodine
42µg · 28% DV
Potassium ⭐
444mg · 13% DV
Sodium
60mg · 3% DV
Steamed Salmon (light) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Salmon (light)
To burn the 144 calories in 1 piece (medium) (120 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 Steamed Salmon (light)?
Steamed Salmon (light) is salmon cooked gently over hot water, usually with little or no added fat. It is not tied to one country: steaming is used in many cuisines, and salmon is enjoyed from northern Europe and North America to kitchens around the world. The “light” style keeps the preparation simple rather than masking the fish with a rich sauce.
The flesh is tender and moist, with salmon’s characteristic savoury flavour. Serve it warm with lemon, herbs and vegetables, or pair it with rice or potatoes for a fuller meal; it also works chilled in salads. It is high in protein and naturally contains omega-3 fats, while providing no carbohydrates. For a lighter plate, choose a citrus-based dressing instead of a creamy sauce.
How Nutritious Is Steamed Salmon (light)?
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 Steamed Salmon (light) 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 (light) Contain Allergens?
Contains these allergens:
Which Diets Is Steamed Salmon (light) 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 (light) Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.32g
POLYUNSATURATED
1.68g
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.