558 %
Vitamin D contributes to the normal function of the immune system, to the maintenance of normal bones and to normal muscle function.
How many calories are in steamed salmon?
783kcal
in a 300 g serving
261 kcal per 100 g.
Source: UK CoFID 2021, record 16-358, 10 analysed samples. Checked 5 October 2026.
55.5 gFat
70.8 gProtein
0 gCarbohydrate
558 %Daily vitamin D
What’s in a 300 g serving
More than half of a serving is water, which is why the calories stay low. What is left is mostly protein.
- 55.5 gFat
- 70.8 gProtein
- 177 gWater
Above average for dishes
Salmon is 261 kcal per 100 g. The 603 dishes in this database average 180.
Salmon261
Dishes average180
Low in sugar and salt
Low sugars and low salt by UK labelling rules, per 100 g.
Sugars, per serving0 g
Salt, per serving0.38 g
Vitamins and minerals in salmon
Six of the 22 reach the “high in” level, led by vitamin D.
A source of
Only a trace
- Vitamin C
- Fibre
Show all 22 with amounts
Vitamin D0.0279 mg, 558 %
Vitamin B120.0063 mg, 252 %
Niacin (vitamin B3)38.4 mg, 240 %
Vitamin E14.1 mg, 118 %
Phosphorus807 mg, 115 %
Selenium0.063 mg, 115 %
Pantothenic acid (vitamin B5)3.9 mg, 65 %
Potassium1275 mg, 64 %
Thiamin (vitamin B1)0.63 mg, 57 %
Vitamin B60.51 mg, 36 %
Iodine0.042 mg, 28 %
Chloride210 mg, 26 %
Magnesium93 mg, 25 %
Copper0.18 mg, 18 %
Riboflavin (vitamin B2)0.24 mg, 17 %
Manganese0.33 mg, 17 %
Zinc1.5 mg, 15 %
Biotin0.0069 mg, 14 %
Folate0.018 mg, 9 %
Iron1.2 mg, 8.4 %
Vitamin A0.063 mg, 7.9 %
Calcium33 mg, 4.1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What salmon doesn’t give you. And where to find it.
No recorded vitamin C, and only 2.6 % of the vitamin A reference intake and 2.8 % of the iron reference intake per 100 g.
Vitamin C
Tracein salmon
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
2.6%in salmon, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
Iron
2.8%in salmon, per 100 g
Find it inThyme, dried, ground883 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Salmon against other dishes
Salmon comes second for vitamin D here, just behind roe (cod, hard, raw).
0.018mg
0.0093mg
0.0045mg
0.0034mg
0.0028mg
0.0028mg
Roe, cod, hard, raw+0.0087 mg
Salmon, farmed, flesh only, steamedthis page
Fish fingers, salmon, grilled/baked−0.0048 mg
Salmon en croute, retail−0.0059 mg
Omelette, plain−0.0065 mg
All values per 100 g, from the same dataset. Differences are against salmon.
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Questions about salmon
The questions people ask about salmon, answered from the dataset.
How many calories are in a portion of salmon?
A typical portion (300 g, one serving) gives 783 kcal. Per 100 g the figure is 261 kcal.
Is salmon high in vitamin D?
Yes. Salmon, farmed, flesh only, steamed has 0.0093 mg vitamin D per 100 g, 186 % of the NRV, above the 30 % threshold for a “high in” claim.
Does steaming change the thiamin in salmon?
Yes. Per 100 g, thiamin goes from 0.45 mg raw to 0.21 mg steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does salmon have most of?
By share of the daily reference intake: vitamin D (0.0093 mg, 186 %), vitamin B12 (0.0021 mg, 84 %) and niacin (12.8 mg, 80 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-358, Salmon, farmed, flesh only, steamed, 10 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Direct Laboratories, Nutrient analysis catch up project, 2003. Values are per 100 g of the edible part; a serving is 300 g, one serving, the usual UK portion for dishes. Edible proportion: 87 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 603 dishes kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Atlantic Farmed Salmon Fish). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dishes
From the same group, with calories per 100 g, and the foods with the most vitamin D.
More dishes
- Curry, chick pea, whole and tomato, Punjabi, with butter107 kcal
- Dumplings211 kcal
- Mince pies, retail377 kcal
- Pilaf, rice with spinach104 kcal
- Salad, Waldorf196 kcal
- Vegetable bake121 kcal
- All 603 dishes
Most vitamin D
- Roe, cod, hard, raw0.018 mg
- Curry, herring, Bengali0.0115 mg
- Salmon, wild, raw0.0086 mg
- Bloater, grilled0.025 mg
- Herring, raw0.019 mg
- Herring, grilled0.0161 mg
- Vitamin D guide