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Poached Salmon⏱ 15 min total
Recipes

Poached Salmon

Per 1 serving · 245 g · 8 ingredients

Calories
390
20%
of a 2,000 cal day
  • Protein
    35g
    39% of calories
  • Carbs
    2.3g
    3% of calories
  • Fat
    23g
    58% of calories
Portion
  • ✓ Protein-dense
  • ✓ Keto-friendly

At a glance

One serving of Poached Salmon (245 g) has 390 calories, with 35 g of protein, 2.3 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (70% DV), Vitamin E (40% DV) and thiamine (29% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 31% of the daily value.

Per 100 g
159cal
medium energy density
Protein per 100 cal
9g
Net carbs
2g
carbs minus fiber
Fiber
0.2g
0.9 g sugar

High in

20%+ of the daily value

  • Protein70%
  • Vitamin E40%
  • Thiamine29%
  • Riboflavin (B2)21%
  • Niacin93%
  • Vitamin B687%

Good source of

10–19% of the daily value

  • Folate (B9)12%
  • Iron10%
  • Potassium14%
  • Magnesium12%

Watch

20%+ of the daily value

  • Saturated fat26%
  • Cholesterol31%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    Sprinkle the salmon fillets with a little salt.

  2. 2

    In a saute pan, combine wine, water, dill, parsley, and shallots. Bring to a simmer over medium heat.

  3. 3

    Place salmon fillets skin-side down in the pan. Cover and cook for 5 to 10 minutes, depending on thickness, or until desired done-ness. Avoid overcooking.

  4. 4

    Serve sprinkled with freshly ground black pepper.

Vitamins & minerals

Amounts for 1 serving (245 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A2 μg
0%
Vitamin C8 mg
9%
Vitamin D0 μg
0%
Vitamin E6 mg
40%
Vitamin K6 μg
5%
Thiamine0.3 mg
29%
Riboflavin (B2)0.3 mg
21%
Niacin15 mg
93%
Vitamin B61 mg
87%
Folate (B9)48 μg
12%
Vitamin B126 μg
229%
Pantothenic acid3 mg
54%
Choline136 mg
25%

Minerals

NutrientAmount% Daily Value
Calcium22 mg
2%
Iron1 mg
10%
Potassium672 mg
14%
Magnesium51 mg
12%
Phosphorus420 mg
60%
Zinc1 mg
6%
Copper0.1 mg
8%
Manganese0.1 mg
4%
Selenium41 μg
74%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene0 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene16 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)2 g—
Docosapentaenoic Acid (DPA)1 g—
Eicosapentaenoic Acid (EPA)1 g—
Fluoride74 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid5 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats7 g—
Proline1 g—
Retinol0 μg—
Serine2 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 34 g—
Total omega 60.1 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 390 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 74min
    Walking (3.5 mph)
  • 47min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 55min
    Swimming laps

Common questions

How many calories are in Poached Salmon?

One serving of Poached Salmon (1 serving) has 390 calories, which works out to 159 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Poached Salmon high in protein?

Yes. It has 35 g of protein per serving, and 39% of its calories come from protein (9 g of protein per 100 calories).

Is Poached Salmon keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.

How much sodium is in Poached Salmon?

142 mg per serving.

How much sugar is in Poached Salmon?

0.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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