Steamed Salmon Nutrition Facts: Calories, Macros & Health Benefits
Summary: Steamed Salmon contains 145 calories, 14g protein, 2.8g carbs, and 9g fat per one piece (300g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 14.0g | 28% |
| Carbohydrates | 2.8g | 1% |
| Total Fat | 9.0g | 12% |
| Fiber | 0.30g | 1% |
| Sugar | 1.5g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 400.0mg | 17% |
| Potassium | 4.5mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 280.0mg | 1556% |
| Magnesium | 0.60mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 4.0mg | 235% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 1.5mg | 10% |
| Vitamin K | 4.5mcg | 4% |
| Phosphorus | 35.0mg | 3% |
Is Steamed Salmon Good for You?
Steamed Salmon provides 145 calories per one piece (300g) with 14g protein, 2.8g carbohydrates, and 9g fat. It is a source of saturated fat (10% dv), cholesterol (18% dv), sodium (17% dv).
Salmon head steamed Filipino style with soy sauce, ginger, onions, tomatoes, and calamansi — rich in omega-3 fatty acids and collagen from the head
Key Health Benefits of Steamed Salmon
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1818% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Steamed Salmon Nutrition with Gram
Use Gram to log steamed salmon and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in steamed salmon?
Steamed Salmon contains 145 calories per one piece (300g).
How much protein is in steamed salmon?
Steamed Salmon provides 14g of protein per one piece (300g).
How many carbs are in steamed salmon?
Steamed Salmon has 2.8g of carbohydrates per one piece (300g).
Is steamed salmon good for tracking nutrition?
Yes. Steamed Salmon can be logged by calories, macros, and micronutrients in the Gram app.
How should I use steamed salmon in a meal plan?
Use Steamed Salmon as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track steamed salmon and thousands of other foods with the Gram app.