Salmon steak calories come to 575 for one 210 g steak, baked or broiled, and 274 per 100 g. The number to notice is the fat: it supplies 62% of the calories, so the size of the steak moves your total far more than seasoning does. Protein is high too, at 53.3 g per steak.
575kcal
1 steak · 210 g, baked or broiled
38%protein
53 gProtein
0 gCarbs
39 gFat
How to burn off 575 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Baked or broiled · per 210 g
Calories
575 kcal
Protein
53 g
Carbohydrate
0 g
Fat
39 g
Saturated fat
9 g
Cholesterol
145 mg
Sodium
617 mg
Potassium
949 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Salmon steak: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 steak (210 g)
575
53.3 g
0 g
38.6 g
617 mg
29%
Grilled (210 g)
544
54.4 g
0 g
34.6 g
605 mg
27%
3 oz portion (85 g)
233
21.6 g
0 g
15.6 g
250 mg
12%
100 g
274
25.4 g
0 g
18.4 g
294 mg
14%
3 × 1 steak (210 g)
1,726
160 g
1,852 mg
5 × 1 steak (210 g)
2,877
266.7 g
3,087 mg
A 3 oz portion is a 233-calorie dinner
A whole 210 g steak is a big piece of fish. At 575 calories it covers 29% of a 2000-calorie daily value, and its 53.3 g of protein is 107% of the 50 g protein reference. That is more than a full day's protein value on one plate, before any sides.
The 3 oz portion (85 g) is the reference serving most labels use. It lands at 233 calories, 21.6 g of protein and 15.6 g of fat, or 12% of the daily calorie value. If your fish counter sells thick steaks, splitting one into two or three servings is the simplest way to keep each plate near that figure. Weigh the cooked fish once and you will know what your usual cut really is.
Multiples climb fast because nothing in salmon is light. Two steaks (420 g) reach 1,151 calories, three reach 1,726, and five come to 2,877, well above the 2000-calorie reference. If you cook for a crowd and eat seconds, count the second steak. BodyPal can log a salmon steak from a photo, which helps when the portion is not one you weighed.
Fat supplies 62% of the calories
Per 100 g, salmon steak has 25.4 g of protein, 18.4 g of fat and 0 g of carbs. Split by calories, that is 62% from fat and 38% from protein. Nothing comes from sugar, starch or fiber.
That fat is what puts salmon at 274 calories per 100 g. It is also why a plain salmon steak tastes rich without butter or sauce. Saturated fat is the smaller slice of it: 4.3 g per 100 g, against a daily value of 20 g. Most of the fat on the plate is the other kinds.
If you track macros, treat salmon as a protein food that brings its own fat budget. A cream sauce or buttered potatoes stack more fat on a meal that already leans that way. Vegetables, rice or a grain salad dressed lightly keep the plate closer to the 575 calories of the fish itself, and they add the carbs and fiber salmon does not have.
Grilling trims a steak to 544 calories
The default numbers on this page come from the USDA row for salmon baked or broiled. A grilled steak of the same 210 g weight is listed at 544 calories, with 34.6 g of fat against 38.6 g for the baked one. Protein edges up slightly, to 54.4 g.
The gap is real but small, a few dozen calories per steak. Your choice of oil, butter or glaze can easily outweigh it. A brushing of butter or a sweet teriyaki glaze adds calories that neither row includes, so log the topping separately if you use one.
Sodium barely moves with the cooking method: 617 mg baked versus 605 mg grilled. Pick the method you like. If the goal is the leanest version, grill it plain and add flavor at the table with lemon and herbs rather than a sauce.
Sodium is moderate before you salt it
One steak carries 617 mg of sodium, 27% of the daily value. The 3 oz portion has 250 mg, or 11%. Those figures are for the fish before you add salt, soy sauce or a marinade, which is where most of the sodium on a salmon plate usually comes from.
Per 100 g the sodium figure is 294 mg. Potassium is higher at 452 mg, and cholesterol is 69 mg against a 300 mg daily value. None of these rows is extreme for a single steak.
Portions change the picture. Two steaks reach 1,235 mg of sodium before any seasoning, and five reach 3,087 mg. If you watch sodium, season with pepper, citrus and herbs, and keep salty sides like soy-glazed rice or pickles small. Packaged steaks such as Arkona Pink Salmon Steaks can differ, so check the label on anything brined or smoked.
How does salmon steak compare?
Here is salmon steak next to our other salmon pages, per 100 g and per usual serving.
Verdict: Per 100 g they are identical at 274 calories, so the only real difference is how much lands on your plate. For a lighter meal pick the 4 oz portion at 310 calories; for a big, protein-heavy dinner the steak at 575 gives you the most.
Most popular salmon steak brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Arkona Pink Salmon Steaks1/3 cup · 85 g94 kcal
This canned salmon steak is weighed with its packing liquid, so it reads well below the baked or broiled figure above. Source: manufacturer labels / USDA FoodData Central.
Salmon steak FAQs
How many calories are in a salmon steak?
A salmon steak baked or broiled (210 g) has about 575 calories. Grilled, the same 210 g steak is about 544 calories.
Is salmon steak good for weight loss?
A 210 g salmon steak has 575 calories with 53.3 g of protein, and per 100 g it is 274 calories with 25.4 g protein and 18.4 g fat.
Salmon steak vs baked salmon: are the calories different?
No. Both are baked or broiled salmon, so each is 274 calories per 100 g and about 575 calories for a 210 g steak.
How much protein is in a salmon steak?
A 210 g salmon steak has about 53.3 g of protein and 38.6 g of fat, from 25.4 g protein and 18.4 g fat per 100 g.
What are the macros of a salmon steak?
One 210 g steak has 53.3 g of protein, 38.6 g of fat and 0 g of carbs. Fat supplies 62% of the calories and protein the other 38%.
How many calories are in 100 g of salmon steak?
100 g of salmon steak has 274 calories, with 25.4 g of protein, 18.4 g of fat and 294 mg of sodium. That is 14% of a 2000-calorie daily value.
Are salmon steak calories counted after cooking?
Yes. The 575 calories per 210 g steak come from the USDA row for baked or broiled salmon, so they apply to cooked weight. A grilled 210 g steak is listed at 544.
How many calories are in a 3 oz salmon steak portion?
A 3 oz portion (85 g) has 233 calories, 21.6 g of protein and 15.6 g of fat. It also carries 250 mg of sodium, 11% of the daily value.
Does salmon steak have any carbs or sugar?
No. Salmon steak has 0 g of carbs, 0 g of sugars and 0 g of fiber per 100 g. Every calorie comes from protein and fat.
