How Many Calories Are in Poached Salmon?

Poached salmon is a delicious and healthy way to enjoy this popular fish. But many people wonder, just how many calories are in a serving of poached salmon? Let’s take a closer look at the calorie and nutrient content of this nutritious seafood choice.

Calorie Content of Poached Salmon

A 3-ounce serving of poached salmon contains approximately 277 calories. This serving size equates to about 85 grams of fish.

The calorie content derives mainly from the fat and protein in salmon. The macronutrient breakdown for 3 ounces of poached salmon is:

• Fat: 4% of calories come from fat
• Carbohydrates: 40% of calories come from fat
• Protein: 56% of calories

So over half the calories in poached salmon come from its high-quality protein content. Salmon is one of the best sources of protein you can eat, providing 61% of your Daily Value per serving.

The healthy fats in salmon provide essential omega-3 fatty acids. A serving contains 3 grams of omega-3s, making salmon an excellent way to meet your daily needs.

Additional Nutrients in Poached Salmon

In addition to protein and healthy fats, poached salmon contains a variety of other important nutrients

• Potassium: 19% Daily Value
• Selenium: 80% DV
• Vitamin B12: 92% DV
• Vitamin D: 112% DV (for farmed salmon)
• Phosphorus: 20% DV
• Niacin: 50% DV
• Vitamin B6: 30% DV

Salmon provides this wide array of vitamins and minerals for relatively few calories. It’s low in saturated fat and contains no carbohydrates or fiber.

Given its stellar nutrition profile, salmon is among the most nutrient-dense foods you can eat. Ounce for ounce, very few other foods pack the same amount of nutrients.

Benefits of Poaching Salmon

Poaching is one of the healthiest ways to prepare salmon. It involves simmering the fish in liquid like water, broth or wine.

Compared to cooking methods like frying, poaching retains more of the omega-3 fatty acids in salmon. High heat can damage these beneficial fats.

Poaching also requires little or no added fat. The fish poaches gently in the simmering liquid rather than being cooked in oil.

So poaching maximizes the retention of healthy fats in salmon while minimizing the amount of added fat. This makes it one of the best salmon cooking methods for anyone watching their calories.

Poached Salmon Support Healthy Eating

Salmon is well recognized as one of the healthiest protein choices you can make. The American Heart Association recommends eating fish high in omega-3s like salmon at least twice per week.

Salmon benefits heart health by:

• Lowering triglycerides
• Reducing blood pressure
• Decreasing inflammation
• Improving arterial function

The rich supply of nutrients in salmon provides a range of other health perks as well. These include:

• Supporting brain function
• Promoting healthy vision
• Maintaining strong bones
• Boosting the immune system

So by enjoying poached salmon a couple times a week, you supply your body with high-quality protein and a bonanza of vital nutrients.

All these benefits come with a reasonable calorie cost – about 277 calories per serving. Poached salmon can be part of a healthy, well-rounded diet for weight management and overall good health.

The Takeaway

A 3-ounce serving of poached salmon contains about 277 calories, with the majority coming from protein. Poaching retains salmon’s stellar nutrition while using minimal added fat. Enjoying poached salmon provides high-quality protein, anti-inflammatory omega-3s, and a variety of other nutrients to support good health. This nutritious preparation makes it easy to reap salmon’s benefits as part of a balanced diet.

A 4 oz serving of grilled salmon typically contains around 200-234 calories.

Yes, poaching salmon is a healthy way to cook it. Poaching involves simmering salmon in liquid, typically white wine or broth, which preserves its natural moisture and flavor without the addition of extra oils.