Salmon is well known as a healthy and delicious fish. One popular preparation method is poaching which involves gently simmering the fish in liquid. But how many calories are in a serving of poached salmon? Let’s take a closer look.
An Overview of Poached Salmon
Poaching is a simple cooking technique that results in moist, tender salmon. To poach salmon fillets, you put them in a shallow pan of water, milk, wine, or broth that is simmering. The poaching liquid impart subtle flavors to the fish.
Poaching temperatures are kept between 140-180°F so the fish cooks gently without becoming tough or dry. It takes 8-10 minutes to poach a 1-inch thick salmon fillet
Compared to grilling, baking or frying, poaching retains moisture and results in a delicate texture The poaching liquid can also be reduced into a light sauce or gravy for serving
Nutrition Profile of Poached Salmon
You can find a lot of protein, vitamin D, selenium, and omega-3 fatty acids in salmon. It also has little saturated fat. Here is the nutrition breakdown for a 136g serving of poached salmon:
- Calories: 218
- Total fat: 7.5g
- Saturated fat: 1.5g
- Protein: 35g
- Carbs: 0g
- Sugar: 0g
- Fiber: 0g
Poached salmon is an excellent source of protein with 35g per serving. Protein supports muscle growth and repair, boosts metabolism and keeps you feeling full.
The 7.5g of total fat includes heart-healthy omega-3s that reduce inflammation. Salmon provide over 1,500mg of omega-3s per serving.
With zero carbs, poached salmon fits into low-carb and keto diets. It won’t raise blood sugar levels.
Calorie Differences by Serving Size
The number of calories in poached salmon depends on the serving size. Let’s compare common portions:
- 85g (3oz) serving: 130 calories
- 113g (4oz) serving: 174 calories
- 142g (5oz) serving: 218 calories
- 198g (7oz) serving: 306 calories
A 3-ounce salmon fillet is roughly the size of a checkbook. A 7-ounce portion would be about the size of your palm.
Bigger portions contain more calories, protein and healthy fats. But pay attention to serving sizes, as it’s easy to overeat high-calorie foods even if they are nutritious.
Calorie Differences in Other Cooking Methods
How does poaching compare to other cooking methods? Here are the calories for 142g portions prepared different ways:
- Poached: 218 calories
- Grilled: 262 calories
- Baked: 283 calories
- Fried: 365 calories
Frying adds the most calories because the salmon absorbs oil or butter. Baking and grilling use little or no added fats, but the salmon loses moisture as it cooks, concentrating the nutrients and calories per gram.
Poaching allows the salmon to gently cook in the hot liquid which keeps it moist and tender. The low temperatures result in less nutrient loss compared to the drier heat of grilling or baking.
Poached Salmon Calories in Perspective
While poached salmon is high in protein, it’s moderate in calories compared to other protein foods:
- 142g poached salmon: 218 calories
- 142g grilled chicken breast: 165 calories
- 142g broiled lean beef: 295 calories
- 142g poached eggs: 255 calories
- 142g firm tofu: 205 calories
Salmon provides more calories than chicken or tofu, but remains lower in calories than an equal portion of lean beef or eggs. For the amount of protein gained, poached salmon offers a good calorie-to-protein ratio.
Tips to Reduce Calories in Poached Salmon
If you’re trying to cut calories, here are some tips for preparing poached salmon:
- Remove the skin after cooking to avoid the high-fat layer.
- Use low-fat milk or broth instead of heavy cream for poaching liquid.
- Flavor with lemon instead of butter after cooking.
- Control portion sizes – 3 to 5oz is plenty for most people.
- Substitute half the salmon with lower calorie vegetables like zucchini noodles.
While poached salmon is already low in calories for the amount of nutrition it provides, these simple changes can further reduce the calories per serving.
The Takeaway on Poached Salmon Calories
So how many calories are in poached salmon? A 142g serving contains about 218 calories with 35g of protein. Poaching is one of the healthiest ways to prepare salmon, resulting in a tender, moist fillet that retains nutrients.
While poached salmon is moderately high in calories and fat compared to other protein foods, the majority are the heart-healthy kind from omega-3 fatty acids. Poached salmon makes for a nutritious, protein-packed meal that can be incorporated into a healthy eating pattern.
Additional Serving Size Recommendations
| Nutrition Facts | ||||||
|---|---|---|---|---|---|---|
| Serving Size 100 grams | ||||||
| Amount Per Serving | ||||||
| Calories 180 Calories from Fat 0 | ||||||
| % Daily Value* | ||||||
| Total Fat 9.2g 14% | ||||||
| Saturated Fat 3g 15% | ||||||
| Trans Fat 0g | ||||||
| Cholesterol 0mg 0% | ||||||
| Sodium 210mg 9% | ||||||
| Potassium 0mg 0% | ||||||
| Total Carbohydrate 0.2g 0% | ||||||
| Dietary Fiber 0.1g 0% | ||||||
| Sugars 0.2g | ||||||
| Protein 23.5g 47% | ||||||
|
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| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Easy Poached Salmon
FAQ
How many calories are in 6 oz of Poached Salmon?
How many calories are in skinless Poached Salmon?
How many calories are in 4 oz of Steamed salmon?
How many calories are in 4 oz of grilled salmon?
How many calories are in salmon?
Salmon provides 121 calories, 17g of protein, 5.4g of fat (including beneficial omega-3 fatty acids and the healthful polyunsaturated and monounsaturated fats), and 37.4mg of sodium. There is no fiber, sugars, or carbohydrates in salmon. The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, wild Atlantic salmon.
What are the side effects of eating Salmon?
For individuals who enjoy fish and do not have a fish allergy, salmon is a high-quality, nutrient-rich food to include in your diet. Unless an individual has a fish allergy, the side effects from eating salmon would primarily be positive for heart and brain health for instance. It is possible that farmed salmon contains higher amounts of contaminants like PCBs compared to wild salmon and that eating it regularly may contribute to an accumulation of toxins. However, very large amounts of contaminated farmed salmon would have to be consumed and many salmon farms are finding sustainable practices that considerably reduce contaminants. The benefits of eating salmon in most cases outweighs the risks. The USDA agrees that eating 4 ounces of wild or farmed salmon twice a week is safe and can give you the nutritional benefits of omega-3 fatty acids for heart and brain health.
How much protein is in salmon?
Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein ( 18 ). For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein ( 1, 2 ). Summary Your body needs protein to heal after injury, protect bone health, and prevent muscle loss, among other things.
How many calories are in canned salmon?
Salmon is also rich in several minerals, including magnesium, potassium, phosphorus, zinc, and selenium. Additionally, canned salmon contains lots of calcium (due to the edible bones). A three-ounce serving of salmon provides 121 calories, most of which come from protein. Some calories also come from healthy fat.