Calories in Salmon
As we all know there are many ways that salmon can be cooked and eaten, which is why we have an extensive range of examples on this page when it comes to how many calories are in salmon. From smoked salmon to salmon sushi, we have the information on salmon calories that you are looking for. In addition to this much sought after information, we also have some very interesting salmon nutrition facts as well as explaining just why salmon is good for you.
There are six species of salmon that are the most common, and these are the types that you will usually buy from the supermarket, or find on the menu at a restaurant. These have been listed below, and we will use these where applicable in our examples of the calories salmon contains.
- Sockeye / red salmon
- Chinook / king salmon
- Keta / chum salmon
- Silver / coho salmon
- Pink / humpy salmon
If you are interested in the calories found in salmon then there is a good chance that you will also find out page on tilapia calories useful, as this is another popular type of fish that seafood lovers enjoy.
How many calories in salmon?
So let's take a look at the calories salmon contains, using as many different examples as possible. When you buy salmon you can buy the version that is farmed, or the version that is wild. Farmed means the salmon is bread specifically in breeding farms for consumption, whereas the wild salmon is caught by fisherman in waters deemed as the wild. There can generally be slightly less calories in wild salmon, but the difference is not huge.
Calories in grilled salmon / baked salmon
The following examples are used with the salmon being cooked in a dry heat, this means that the salmon is grilled or baked, which are the two most common ways that salmon is prepared.
Salmon calories per ounce
The following examples are for the calories in an ounce of salmon, using farmed and wild where applicable. The salmon will have been cooked with a dry heat.
- Calories in 1 oz of wild Atlantic salmon - 51
- Calories in 1 oz of farmed Atlantic salmon - 58
- Calories in 1 oz of wild coho salmon - 39
- Calories in 1 oz of farmed coho salmon - 50
- Calories in 1 oz of sockeye salmon - 60
- Calories in 1 oz of pink salmon - 42
- Calories in 1 oz of chum salmon - 43
- Calories in 1 oz of chinook salmon - 65
This was calories in grilled salmon by the ounce, for a more commonly sized portion the half fillet, please see the next section.
Calories in salmon fillet
The salmon fillet is arguably the most popular serving of salmon, here we cover salmon fillet calories using all 6 of the most common types of salmon. When we say cooked we mean under a dry heat.
- In 1/2 fillet of cooked chum salmon fillet weighing 154 g there are 237 calories
- In 1/2 fillet of cooked chinook salmon fillet weighing 154 g there are 356 calories
- In 1/2 fillet of cooked Atlantic salmon fillet (wild) weighing 154 g there are 280 calories
- In 1/2 fillet of cooked coho salmon fillet (wild) weighing 178 g there are 247 calories
- In 1/2 fillet of cooked pink salmon fillet weighing 124 g there are 185 calories
- In 1/2 filler of cooked sockeye salmon fillet weighing 155 g there are 335 calories
Smoked salmon calories
Smoked salmon is a very popular way that people enjoy their salmon, but how many calories in smoked salmon?
- In 1 oz of boneless chinook smoked salmon there are 33 calories
Raw salmon calories
Now we are going to look at a 4 oz (113 g ) serving of raw salmon, and the calories that it contain.
- In a 4 oz serving of raw Atlantic salmon there are 207 calories
- In a 4 oz serving of raw pink salmon there are 130 calories
- In a 4 oz serving of raw sockeye salmon there are 190 calories
- In a 4 oz serving of raw chinook salmon there are 202 calories
- In a 4 oz serving of raw coho salmon there are 181 calories
- In a 4 oz serving of raw chum salmon there are 136 calories
Salmon sushi calories (sushi)
Salmon nigiri and sashimi are both types of sushi. Here we check out how many calories are salmon sushi
- In 4 pieces of Wegman's salmon nigiri weighing 140 g there are 170 calories
- in 4 pieces of Hissho sushi salmon sashimi weighing 110 g there are 156 calories
Is salmon good for you?
A perfectly normal question to ask is whether or not salmon is good for you. As you can see below where we have highlighted the nutritional benefits of salmon, it is a fish that is incredibly high in vitamins B3 and B12, as well as the minerals Phosphorus and selenium. Salmon is also a huge source of protein, and thus it is something that is very healthy to include in your diet.
Salmon nutrition facts
With pink salmon being the most commonly consumed type of salmon in the USA, the salmon nutrition facts are based on 3.5 oz / 100 g of cooked pink eye salmon.
- Vitamin A - 136 IU
- Vitamin B1 (Thiamin) - 0.2 milligrams
- Vitamin B2 (Riboflavin) - 0.1 milligrams
- Vitamin B3 (Niacin) - 8.5 milligrams (an impressive 43% of your recommended daily allowance)
- Vitamin B5 (Pantothenic acid) - 0.9 milligrams
- Vitamin B6 - 0.2 milligrams
- Vitamin B9 (Folate) - 5 micrograms
- Vitamin B12 - 3.5 micrograms (an impressive 58% of your RDA)
- Vitamin C - 0.0 milligrams
- Vitamin E- 0.0 milligrams
- Vitamin K - 0.0 micrograms
- Calcium - 17 milligrams
- Copper - 0.1 milligrams
- Iron - 1.0 milligrams
- Magnesium - 33 milligrams
- Manganese - 0.0 milligrams
- Phosphorus - 295 milligrams (a useful 29% of your RDA)
- Potassium - 414 milligrams
- Selenium - 57.2 micrograms (an enormous 82% of your recommended daily allowance)
- Sodium - 86 milligrams
- Zinc - 0.7 milligrams
- Protein - 25.6 g (an enormous 51% of your daily recommended allowance)
- Dietary Fiber - 0.0 g
- Carbohydrates - 0.0 g
- Water - 69.7 g
- Total fats - 4.4 g
- Sugars - 0.0 g
- Cholesterol - 67 milligrams
- Saturated fat (part of total fat content) - 0.7 g
We hope that you found the information that you were looking for on this page when it comes to how many calories salmon has in it, alongside the nutritional benefits of salmon. If you would like to learn more about the calories found in a wide range of other popular foods, please take a look at the menu on the left hand side of the page. If you don't have the time to look around at the moment, perhaps you could bookmark us and come back at a later date?
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