When looking at the calorie content of a food, it is important to consider the serving size. For salmon croquettes, the calorie count can vary depending on the recipe, cooking method, and size of each croquette.
Quick Answer
On average, two 3-ounce salmon croquettes contain about 400-500 calories total.
This calorie estimate is based on a typical salmon croquette recipe made with salmon, breadcrumbs, egg, and seasonings. The exact calorie count can vary depending on specific ingredients used.
Calculating Calories in Salmon Croquettes
To get a more accurate calorie estimate for salmon croquettes, we need to look at the calorie content of each ingredient that goes into making them.
Calories in Salmon
Salmon is the main ingredient in salmon croquettes. The calorie content of salmon varies slightly depending on the cut and preparation method:
- 3 ounces of cooked salmon fillet: about 130-170 calories
- 3 ounces of canned salmon, drained: about 130-180 calories
- 3 ounces of smoked salmon: about 140-180 calories
On average, a 3 ounce serving of cooked salmon contains about 150 calories.
Calories in Breadcrumbs
Most salmon croquette recipes call for dry breadcrumbs to help bind the mixture together. The calorie content of breadcrumbs is:
- 1⁄4 cup plain dry breadcrumbs: about 100 calories
- 1⁄4 cup panko breadcrumbs: about 115 calories
So 1⁄4 cup of breadcrumbs adds about 100-115 calories to the croquettes.
Calories in Egg
Eggs act as a binder in salmon croquettes. The calorie content of eggs is:
- 1 large egg: about 70-80 calories
So each large egg adds about 75 calories to the croquettes.
Calories in Other Ingredients
Other potential mix-ins like seasonings, onions, celery, lemon juice add minimal calories, generally less than 25 calories total for a recipe.
Total Calories in a 3 Ounce Croquette
Putting this all together, here are the average calories for one 3 ounce salmon croquette:
- Salmon: 150 calories
- Breadcrumbs: 50 calories
- Egg: 38 calories
- Seasonings: less than 10 calories
Total: about 250 calories in a single 3 ounce salmon croquette
So for two 3 ounce salmon croquettes, the total calorie count would be about 500 calories.
Calorie Range for Salmon Croquettes
Based on the calorie contents of the main ingredients, we can estimate that on average two 3 ounce salmon croquettes contain between 400-500 total calories.
Here is an approximate calorie range for different serving sizes of salmon croquettes:
| Serving Size | Estimated Calories |
|---|---|
| 1 croquette (3 ounces) | 250 calories |
| 2 croquettes (6 ounces) | 400-500 calories |
| 3 croquettes (9 ounces) | 600-750 calories |
| 4 croquettes (12 ounces) | 800-1000 calories |
The actual calorie count may be slightly lower or higher depending on the precise recipe. But this table gives a general calorie estimate for different serving sizes of salmon croquettes.
Factors Affecting Calories in Salmon Croquettes
There are a few factors that can affect the calorie content in salmon croquettes:
1. Ingredients
Using higher calorie ingredients will increase the total calories. For example, using regular mayonnaise instead of low-fat mayonnaise or higher calorie cheeses in the mix would add more calories per croquette.
2. Cooking Method
Frying salmon croquettes adds more calories from oil compared to baking. Deep frying can add 150+ calories more per croquette compared to baking.
3. Size
Larger croquettes mean more calories per piece. Making jumbo 5 ounce croquettes rather than petite 2 ounce ones increases the calories accordingly.
4. Additions and Toppings
Adding croquette toppings like avocado, bacon, cheese, or sauce increases the total calorie count per serving.
Nutrition Facts for Salmon Croquettes
Besides calories, here are some of the key nutrition facts for a 3 ounce salmon croquette made with salmon, breadcrumbs, egg, and seasoning:
- Protein: 19-22g, providing 38-44% DV
- Fat: 12-16g, providing 18-25% DV
- Carbs: 8-12g, providing 3-4% DV
- Sodium: 200-350mg, providing 8-15% DV
- Sugars: 0-2g
- Fiber: 0-1g, providing 0-4% DV
- Vitamin D: 7-15mcg, providing 35-75% DV
- Selenium: 47mcg, providing 85% DV
- Omega-3s: 1.5-2.5g
Salmon croquettes provide a good source of protein, healthy fats, B vitamins, selenium, vitamin D, and anti-inflammatory omega-3 fatty acids. The breadcrumb coating adds some carbohydrates as well.
Health Benefits of Salmon Croquettes
Here are some of the top health benefits that the salmon and other ingredients in salmon croquettes provide:
1. High in Protein
The salmon provides a lean, high quality source of protein to help build muscle, satisfy hunger, and aid recovery after exercise.
2. Rich in Omega-3s
Salmon is an excellent source of anti-inflammatory omega-3 fatty acids like EPA and DHA, which support heart and brain health.
3. Good Source of Selenium
Salmon contains the antioxidant mineral selenium, which boosts immunity and helps regulate thyroid function.
4. Vitamin D
Salmon provides vitamin D, which regulates calcium absorption and promotes bone health.
5. Lower in Mercury
Unlike some fish, salmon tends to be low in mercury, making it safer to consume regularly.
6. Gluten-Free
Using gluten-free breadcrumbs makes salmon croquettes safe for those with celiac disease or gluten sensitivity.
Low Calorie Salmon Croquette Options
Here are some tips for lightening up salmon croquettes to reduce the calories:
- Use Greek yogurt instead of mayo in the mix
- Choose lower fat milk and cheese
- Use whole wheat panko breadcrumbs
- Increase the salmon portion and reduce breadcrumbs
- Flavor with herbs and spices instead of butter/oil
- Bake instead of frying
- Make smaller sized croquettes
- Skip high calorie toppings
With some simple ingredient swaps and preparation methods, you can enjoy flavorful salmon croquettes for under 300 calories per serving.
Sample Reduced Calorie Salmon Croquette Recipe
Here is a sample recipe for lighter baked salmon croquettes, with an estimated 275 calories per croquette:
Ingredients
- 1 pound salmon fillet
- 1⁄2 cup whole wheat panko breadcrumbs
- 1⁄4 cup nonfat Greek yogurt
- 1 egg
- 1⁄4 cup diced onion
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon juice
- 1⁄4 cup fresh parsley
- Salt, pepper, dill to taste
Instructions
- Preheat oven to 375°F. Spray baking sheet with oil or line with parchment.
- In a food processor, pulse salmon into fine pieces. Transfer to a bowl.
- Add remaining ingredients except parsley. Mix until fully combined.
- Fold in parsley.
- Form mixture into golf ball sized rounds. Arrange on baking sheet.
- Bake for 15-18 minutes until golden brown. Flip halfway through bake time.
- Serve warm with lemon wedges or make into sandwiches.
This recipe uses leaner ingredients and healthy cooking methods to create lighter, baked salmon croquettes with approximately 275 calories each.
Salmon Croquette Recipe Variations
There are many ways to vary the flavor, ingredients, and preparation methods for salmon croquettes. Some ideas include:
Ingredients
- Salmon – smoked, canned, or different salmon cuts like cheek
- Binders – panko, cornflake crumbs, mashed potatoes
- Veggies – celery, peppers, carrots, zucchini
- Herbs – dill, chives, basil, cilantro
- Spices – oregano, paprika, cayenne, chili powder
- Cheese – cheddar, Swiss, feta, Parmesan
Shaping
- Patties, balls, fillets, cutlets, cubes
Cooking Methods
- Pan fried
- Baked
- Air fried
Serving Suggestions
- On salad
- In tacos or sandwiches
- With rice or risotto
- Over greens
- With lemon and tarter sauce
Playing around with different flavors, shapes, and cooking techniques can yield tasty variations of classic salmon croquettes.
Common Questions
Are salmon croquettes healthy?
Yes, salmon croquettes can be a healthy meal option. Salmon provides lean protein, omega-3 fatty acids, vitamin D, and selenium. Using whole grain breadcrumbs, baking instead of frying, and limiting high calorie toppings keeps them relatively light.
Are salmon croquettes gluten free?
Salmon croquettes can be made gluten free by using gluten-free breadcrumbs or alternate binder ingredients like mashed potatoes or chickpea flour instead of regular breadcrumbs.
Can you freeze salmon croquettes?
Yes, salmon croquettes freeze well for up to 3 months. Let the cooked croquettes cool completely before freezing in an airtight container. Thaw in the refrigerator before reheating.
Can you make salmon croquettes without eggs?
Yes, you can bind the mixture together without eggs. Alternatives include substitute egg replacers, mashed potato, Greek yogurt, mayonnaise, or ground flaxseed mixed with water.
Conclusion
Salmon croquettes make a nutritious, protein-packed meal. On average, two 3 ounce salmon croquettes contain 400-500 calories total. However, the exact amount can vary based on specific ingredients, cooking method, and size of the croquettes. Baked salmon croquettes using leaner ingredients can clock in as low as 250-300 calories each. Salmon croquettes provide a tasty way to enjoy the many nutritional benefits of salmon in a convenient, easy to make meal.
