Salmon is caught in the waters of the northern Atlantic or Pacific oceans and is often prepared as a fillet, poached in simmering water. The fish is high in calories from proteins and omega-3 fatty acids and low in fats.
Calories
A 3-oz. portion of poached salmon contains 95 total calories. Approximately 68 calories come from proteins, while fats deliver about 27 calories and carbohydrates provide no calories, according to the U.S. Department of Agriculture.
Components
A 3-oz. serving of poached salmon weighs about 120 g, according to the U.S. Department of Agriculture. Within that quantity, 17 g are protein and 3 g are fat. Water and other nutrients make up the remaining portion.
Nutrients
Poached salmon also contains several essential vitamins, such as vitamins A, C, B6, B12, thiamin, riboflavin, niacin, folate and pantothenic acid. A serving also contains dietary minerals, such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper and selenium.
Considerations
Salmon is high in healthy omega-3 fatty acids, according to the Colorado State University Extension. When eaten as a regular part of the diet, salmon may assist in reducing the risk of heart disease and high cholesterol, according to the Mayo Clinic.
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