Salmon is one of the most nutritious fish available, packed with protein, vitamins, minerals and omega-3 fatty acids. Wild salmon like sockeye tend to be lower in calories and fat compared to farmed salmon. Knowing the calorie content of sockeye salmon can help you make informed dietary choices.
Quick Answer
There are approximately 125 calories in 4 ounces of wild sockeye salmon.
Detailed Answer
Here is a more detailed look at the calorie content of sockeye salmon:
Calories in 4 oz Serving of Sockeye Salmon
According to the USDA National Nutrient Database, 4 ounces (113 grams) of raw sockeye salmon contains about:
| Calories | 125 |
|---|---|
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Protein | 22 g |
| Carbohydrates | 0 g |
As you can see, there are 125 calories in a 4 ounce serving of raw sockeye salmon. The majority of the calories come from protein and fat.
Breakdown of Calories
Here is a breakdown of where the 125 calories in 4 ounces of sockeye salmon come from:
- Protein: 22g protein x 4 calories per gram = 88 calories
- Fat: 5g total fat x 9 calories per gram = 45 calories
- Carbs: 0g carbs x 4 calories per gram = 0 calories
So out of the total 125 calories:
- Protein accounts for about 70% of the calories
- Fat accounts for about 36% of the calories
- Carbs account for 0% of the calories
This nutrient breakdown highlights why salmon is prized for its high-quality protein and heart-healthy omega-3 fats while being very low in carbs.
Calorie Differences Between Wild vs Farmed Salmon
Wild salmon like sockeye tend to contain fewer calories and fat compared to farmed Atlantic salmon. Here is a comparison:
| Wild Sockeye Salmon (4 oz) |
Farmed Atlantic Salmon (4 oz) |
|
|---|---|---|
| Calories | 125 | 157 |
| Total Fat | 5g | 8g |
| Saturated Fat | 1g | 2g |
As shown, farmed salmon contains about 26% more calories and 60% more fat compared to wild salmon. The extra fat in farmed salmon is mainly omega-6s and saturated fat rather than the more beneficial omega-3s found in wild salmon.
Calories in Different Cooking Methods
The cooking method can alter the calorie content of sockeye salmon. Here is how the calories change for a 4 oz portion based on cooking method:
| Cooking Method | Calories |
|---|---|
| Raw | 125 calories |
| Baked | 144 calories |
| Grilled | 139 calories |
| Broiled | 130 calories |
| Poached | 144 calories |
| Fried | 265 calories |
Baking, grilling, broiling or poaching sockeye salmon adds only a small amount of calories compared to raw. However, fried salmon calories are significantly higher due to the added oil or batter used in frying.
Healthiest Cooking Methods
The healthiest cooking methods for salmon are ones that require little or no added fat like baking, broiling, grilling or poaching. These methods have minimal impacts on the nutrient composition while adding flavor.
Pan-frying salmon in oil or deep frying in batter greatly increases the amount of fat and calories compared to simpler cooking methods. Frying can also lead to the formation of harmful free radicals and advanced glycation endproducts (AGEs) that can damage your health.
Calories in Salmon Portion Sizes
Here are the calories in different portion sizes of wild sockeye salmon:
| Salmon Portion | Grams | Calories |
|---|---|---|
| 1 ounce | 28g | 41 calories |
| 2 ounces | 57g | 83 calories |
| 3 ounces | 85g | 124 calories |
| 4 ounces | 113g | 165 calories |
| 5 ounces | 142g | 206 calories |
| 6 ounces | 170g | 247 calories |
| 1 fillet or steak (7 oz) | 198g | 289 calories |
A 3-4 ounce serving of salmon provides an excellent source of protein and nutrients. Larger 6-7 ounce portions can also fit into a healthy diet and provide increased protein for athletes or more active individuals.
Daily Calorie Needs
The number of calories you should eat per day depends on your age, gender, activity level and weight goals:
| Group | Daily Calories |
|---|---|
| Sedentary women | 1,600 – 2,000 |
| Moderately active women | 2,000 – 2,400 |
| Active women | 2,400 – 2,800 |
| Sedentary men | 2,000 – 2,600 |
| Moderately active men | 2,600 – 3,000 |
| Active men | 3,000 – 3,600 |
A 125 calorie serving of salmon can provide 6-8% of your total daily calorie needs if you require around 2,000 calories per day.
Weight Loss Diets
If you are aiming to lose weight, you may need to reduce your calorie intake to between 1,200-1,500 calories daily to create a calorie deficit. In this case, a 125 calorie serving of salmon would provide around 8-10% of your total calorie intake for the day.
Athletes or Active Individuals
People who engage in high levels of physical activity may need 2,800-4,000 calories or more per day. For a 3,500 calorie diet, a 125 calorie serving of salmon would only represent around 4% of total daily calories.
Benefits of Including Salmon in Your Diet
Here are some of the top health benefits of eating salmon:
High in Protein
Salmon provides 22g protein per 4 ounce serving. Protein supports muscle growth and repair, weight management, satiety and overall health.
Rich in Omega-3 Fats
Salmon is one of the best sources of anti-inflammatory omega-3 fatty acids like EPA and DHA. These promote heart health, brain function and healthy aging.
Good Source of Potassium
Salmon provides over 15% of the RDI for potassium which can help control blood pressure.
High in B Vitamins
Salmon is an excellent source of metabolism-supporting B vitamins including niacin, B12 and B6.
Loaded with Selenium
Salmon is high in selenium, an essential mineral that acts as an antioxidant in the body.
Finding Wild Salmon
Look for wild-caught Pacific salmon like sockeye, coho and Chinook which are lower in calories than farmed Atlantic salmon. Canned wild salmon is also widely available.
When buying fresh salmon, choose fillets or steaks that have firm and springy flesh with bright red/orange color. Dull or mushy salmon flesh may indicate that the fish is old.
Sustainability
It’s important to buy responsibly fished wild salmon that comes from sustainable populations. Sockeye salmon caught in the U.S. comes from well-managed fisheries in Alaska.
Many wild salmon populations are threatened, so choosing salmon certified by the Marine Stewardship Council (MSC) ensures you are getting salmon from sustainable sources.
Conclusion
A 4 ounce serving of wild sockeye salmon contains about 125 calories, with the majority coming from its high-quality protein content. Wild salmon like sockeye are lower in calories and fat compared to farmed salmon.
Salmon is rich in omega-3 fatty acids, B vitamins, selenium and other nutrients that provide many health benefits beyond its calorie content. Including wild salmon as part of a healthy diet can provide excellent nutrition without significantly increasing your daily caloric intake.
