Salmon, steamed or poached
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium fillet (227 g)
363.2 calories, 113.4 from fat
 
Carbs
0 g
 
Proteins
58.5 g
 
Fat
12.6 g
 
Sat. Fat
2.3 g

KEY FACTS

(learn about health benefits or risks)
  • Salmon, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.06 cal/oz).
  • Rich in vitamins and minerals (28.4%/cal) - a good source of Vitamin B12 (helps prevent Alzheimer's disease), Selenium (a powerful booster of heart health), Vitamin B6 (reduces the risk of heart attack), Phosphorus (helps provide effective digestion) and Potassium (helps prevent muscle cramps).
  • Salmon, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (52% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.6 cal/g)
High
Density
(28.4 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
117%
Protein
0%
Carbs
0%
Fiber
19%
Fat
12%
Saturated Fat
44%
Cholesterol
38%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B12

Helps prevent Alzheimer's disease; Helps you to get a good night's sleep.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Salmon, steamed or poached

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 363.2 cal
Calories from Fat 113.4 cal
% Daily Value
Total Fat 12.6 g 19.3%
Saturated Fat 2.3 g 11.6%
Cholesterol 131.7 mg 43.9%
Sodium 912.5 mg 38%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 58.5 g 117%
 
Vitamins
Vitamin A 264.8 IU 5.3%
Vitamin B6 1.4 mg 69.8%
Vitamin B12 10.1 mcg 168%
Vitamin C 0 mg 0%
Vitamin D 31.1 mcg 7.8%
Vitamin E 0 mg 0%
Vitamin K 1.1 mcg 1.4%
 
Minerals
Calcium (Ca) 20.4 mg 2.3%
Copper (Cu) 0.2 mg 9%
Iron (Fe) 1.1 mg 6.1%
Magnesium (Mg) 70.4 mg 17.6%
Manganese (Mn) 0 mg 0%
Potassium (K) 887.6 mg 25.4%
Phosphorus (P) 669.7 mg 67%
Selenium (Se) 89.7 mcg 128.1%
Zinc (Zn) 1.1 mg 7.4%