Salmon is a nutritious and delicious fish that is a popular choice for many people looking to eat healthy. When determining the calorie count of salmon, the portion size is an important factor to consider.
Calories in 6 oz of Salmon
A 6 ounce portion of salmon contains approximately:
- Calories: 239
- Total Fat: 12g
- Saturated Fat: 2g
- Cholesterol: 62mg
- Sodium: 58mg
- Potassium: 534mg
- Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 36g
So a 6 oz fillet of salmon contains about 239 calories.
Salmon Nutrition Facts
Here is a nutritional breakdown for a 6 oz portion of salmon:
| Nutrient | Amount |
|---|---|
| Calories | 239 |
| Total Fat | 12g |
| Saturated Fat | 2g |
| Cholesterol | 62mg |
| Sodium | 58mg |
| Potassium | 534mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 36g |
As you can see, a 6 oz serving of salmon is high in protein, provides healthy fats, and is low in saturated fat and carbohydrates. It has zero sugar and fiber.
Benefits of Salmon
There are many health benefits associated with eating salmon regularly:
- High in Omega-3 fatty acids – Salmon is an excellent source of anti-inflammatory omega-3 fats like EPA and DHA which are important for heart and brain health.
- Good source of protein – Salmon provides high-quality protein which helps build and repair tissues in the body.
- Rich in vitamins and minerals – Salmon contains B vitamins, selenium, potassium, and other essential nutrients.
- May lower risk of chronic diseases – Eating salmon may help reduce risk factors for several diseases like heart disease, stroke, and autoimmune disorders.
In addition to being very nutritious, salmon is also low in mercury compared to some other fish. The American Heart Association recommends eating fish like salmon at least two times per week as part of a healthy diet.
Comparing Salmon to Other Protein Sources
Compared to other high-protein foods, salmon is one of the healthier options:
| Food | Serving Size | Calories | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Salmon | 6 oz | 239 | 12 | 36 |
| Chicken breast | 6 oz | 231 | 3 | 43 |
| Sirloin steak | 6 oz | 276 | 12 | 42 |
| Tofu | 1 cup | 145 | 10 | 20 |
While chicken breast is leaner, salmon provides more omega-3s. Sirloin steak has a similar fat and protein content as salmon. Tofu has less protein per serving than salmon.
Factors that Influence Calorie Content
There are several factors that cause the calorie content of salmon to vary:
- Cooking method – Salmon can be grilled, baked, pan-fried, poached, or prepared raw in dishes like sushi. Frying salmon adds more calories from fat.
- Species of salmon – Different salmon species like sockeye, pink, coho, and king can have slightly different calorie amounts.
- Farmed vs wild – Farmed salmon tends to have a bit more fat and calories than wild salmon.
- Processing – Smoked salmon, canned salmon, and other processed varieties may be higher in sodium and calories.
To keep the calories low, your best bet is to opt for wild-caught salmon and cook using a low-calorie method like baking, grilling, or poaching.
Tips for Adding Salmon to Your Diet
Here are some simple tips for incorporating salmon into your regular diet:
- Make salmon patties – Combine canned salmon with breadcrumbs, eggs, and spices for a tasty patty.
- Try salmon burgers – Swap beef or turkey burgers for salmon cakes on a bun.
- Add to salads – Flake cooked salmon over greens, veggies, and healthy dressing.
- Make salmon cakes – Pan-fry or bake salmon cakes for a satisfying meal.
- Whip up salmon dip – Blend cooked salmon with Greek yogurt, lemon juice, and herbs.
- Prepare salmon hash – Cook salmon with potatoes, onions, and peppers.
Salmon pairs well with many flavors like lemon, dill, garlic, ginger, and honey mustard. It can be enjoyed for breakfast, lunch, or dinner!
Common Questions
Is wild salmon healthier than farmed salmon?
Yes, wild salmon generally has a better nutritional profile than farmed salmon. Wild salmon has higher levels of heart-healthy omega-3s and is lower in inflammatory omega-6 fatty acids. It also has fewer calories, saturated fat, and environmental contaminants.
Is canned salmon just as healthy as fresh salmon?
Canned salmon is very healthy and convenient, though fresh/frozen salmon has a better flavor and texture. Choose canned salmon packed in water and with bones/skin for more calcium and vitamin D.
How long does salmon last in the fridge?
Raw salmon will keep for 2-3 days in the fridge. Cooked salmon lasts 3-4 days. Store it in an airtight container on a lower shelf away from fresh produce.
Can you eat salmon skin?
Yes, salmon skin is edible and contains more of the healthy omega-3 fats than the flesh. It’s also high in protein and minerals. Crispy salmon skin can make a tasty, crunchy topping for salads or tacos.
