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Steamed Salmon with Vegetables Calories
Rich in omega-3, low fat, balanced vitamins and minerals, healthy cooking method
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Steamed Salmon with Vegetables (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 8.1 g of carbs, 20.7 g of protein, 6.3 g of fat and 2.3 g of fiber. Its 4.9 µg of B12 covers 203% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Steamed Salmon with Vegetables Nutrition Facts
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
8.1g
· 3% DV
Protein
20.7g
· 41% DV
Fat
6.3g
· 8% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 48% · Fat 33%
Steamed Salmon with Vegetables nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.3 g | 8% |
| Protein | 20.7 g | 41% |
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 Serving of Steamed Salmon with Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 piece (medium) | 150 g | 143 kcal |
| 1 cup (medium) | 160 g | 152 kcal |
| 1 piece (large) | 200 g | 190 kcal |
| 1 cup (large) | 220 g | 209 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 2 piece (double) | 300 g | 285 kcal |
| 1 serving (extra large) | 300 g | 285 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Steamed Salmon with Vegetables
What is steamed salmon with vegetables, and how is it made?
Steamed salmon with vegetables is salmon cooked gently in a covered pot or dish alongside vegetables, using the moisture released during cooking. Add the salmon after firmer vegetables have started to soften, then cook until the fish flakes easily.
How long does steamed salmon with vegetables take to cook?
Steamed salmon with vegetables usually cooks in a short time, but the exact duration depends on the thickness of the fillet and the vegetables. Check the thickest part: it should turn opaque and separate into flakes rather than remain translucent.
Which vegetables go best with steamed salmon with vegetables?
Carrots, zucchini, bell peppers, onions, and tomatoes work well in steamed salmon with vegetables. Cut firmer vegetables thinly or start cooking them first, so they become tender without leaving the salmon overcooked.
Can you make steamed salmon with vegetables without a steamer?
Yes, you can make steamed salmon with vegetables in a lidded saucepan or a covered oven-safe dish. Add a small amount of liquid, keep the fish above or among the vegetables, and leave the lid on to trap the steam.
What should you season steamed salmon with vegetables with?
Lemon, black pepper, dill, garlic, and a little olive oil complement steamed salmon with vegetables without masking the fish. Add fresh herbs near the end of cooking to preserve their aroma.
How can you tell when steamed salmon with vegetables is done?
Steamed salmon with vegetables is ready when the thickest part of the fish is opaque and separates into flakes when gently tested with a fork. Check the fish rather than relying only on whether the vegetables are tender.
Can you use frozen salmon for steamed salmon with vegetables?
Yes, frozen salmon can be used for steamed salmon with vegetables. For more even cooking, thaw it in the refrigerator first and pat away excess moisture; cooking it straight from frozen may leave the vegetables softer before the fish is done.
What can you serve with steamed salmon with vegetables?
Steamed salmon with vegetables pairs well with rice, potatoes, couscous, or a simple green salad. Choose a plain side if you want the lemon and herbs in the dish to remain the main flavors.
How should you store leftover steamed salmon with vegetables?
Refrigerate leftover steamed salmon with vegetables in a covered container and eat it within two days. Reheat it gently with a splash of water, keeping it covered, so the salmon is less likely to dry out.
Is steamed salmon with vegetables a healthy meal?
Yes, steamed salmon with vegetables can make a balanced meal, combining salmon's protein and omega-3 fats with vegetables. Steaming also avoids the extra oil used in frying, though added sauces and sides can change the meal.
Steamed Salmon with Vegetables Vitamins & Minerals
Vitamins
B12
4.86µg · 203% DV
Vitamin D
13.5µg · 68% DV
B3
5.76mg · 36% DV
Vitamin K
32.4µg · 27% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
198mg · 28% DV
Iodine
40µg · 27% DV
Potassium ⭐
576mg · 17% DV
Sodium
99mg · 4% DV
Steamed Salmon with Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Salmon with Vegetables
To burn the 171 calories in 1 serving (medium) (180 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 with Vegetables?
Steamed Salmon with Vegetables is a gently cooked salmon dish with vegetables such as onion and tomato, prepared in a covered pan with a little liquid. It reflects a simple style of Turkish home cooking, where the fish and vegetables share their flavour as they soften together.
Serve it warm, often with lemon and a fresh salad; rice or bread can make it a more substantial meal. Salmon makes the dish a source of protein and omega-3 fats, while the vegetables contribute fibre and a mix of vitamins and minerals. For a lighter plate, keep added oil modest and make vegetables the generous side.
How Nutritious Is Steamed Salmon with Vegetables?
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 with Vegetables 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 with Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Steamed Salmon with Vegetables 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 with Vegetables Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.98g
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.