Calories in Salmon: Grilled, Baked & Steamed Salmon Nutrition Facts

Salmon
Credit: Cameron Spencer / Staff /Getty

Yearning to get the most out of your next meal? Incorporate delicious salmon dishes into your diet to receive essential nutrients and minerals, without adding extra calories. In fact, the low calories in salmon has it listed as one of the top choices among fish eaters.

To know which salmon entrée has the lowest calorie count, we must take a look at various salmon nutrition facts.

Calories in Salmon

The following chart is based on a 2,000 calorie per day diet and shows the recommended daily intake within the brackets. As with any meal, the amounts of nutrients and calories depend on the type of food choice as well as how the dish was prepared.

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Nutrition Chart:

Calories in Salmon

Based on these different cooking methods, you can decide which type of salmon and method of preparation best suits your health needs. Remember to take into consideration your daily intake of other foods as well as any prescribed medication you may be taking.

For example, if you are taking antidepressants, it is recommended you do not consume smoked salmon. This dish has high levels of tyramine and when combined with certain medications, it can lead to dangerously high blood pressure levels in the body.

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Calories in Baked Salmon

Baking or broiling your salmon is one of the best ways to cook the fish without losing many nutrients or adding fat to your dish. In a four-ounce selection of baked salmon, there are 157 calories consisting of 58% protein, 41% fat, and one percent carbohydrates.

This breaks down to 6.96 grams of fat, 0.45 grams of carbohydrates and 22.05 grams of protein, all packed in one small piece of fish.

Calories in Grilled Salmon

Grilling salmon is another great low-calorie method of preparing. A basic grilled three-ounce piece of salmon will yield approximately 144 calories. Unless you do not want to add extra calories or fat, it is best to marinate the fish in a butter or olive oil dressing.

To keep calories low, you can use lemon juice instead of oils. Be sure to place the salmon skin-side down on the grill or wrap it in foil. Sockeye salmon is the most popular type for grilling.

Calories in a Salmon Fillet

As described in this article, the salmon type and cooking method directly impacts the amount of calories per meal. A baked fillet will yield approximately 274 calories while a smoked Chinook fish has only 125 calories.

There is a considerable difference between wild salmon and farmed salmon as well. Wild salmon will give you 280 calories, while the other, a whopping 367 calories!

Salmon Nutrition Facts

Whether served alone or added to a dish, salmon provides protein, omega-3, and vitamin D—all of which are considered essential for a balanced diet. Studies show that incorporating salmon into your regular diet can help to prevent depression, high blood pressure, heart disease, and rheumatoid arthritis.

To add variety to your intake, enjoy your fish in various forms such as raw, cooked, canned, or in soups and salads. Now that you are a salmon expert, why not try this popular and classic recipe.

Roasted Salmon with Pesto Vegetables

Ingredients: 

  • 2 Bell peppers, sliced thin
  • 1 small red onion, sliced thin
  • 4 slices of bread, torn
  • 2 tablespoons of olive oil
  • 4 6-ounce skinless salmon fillets
  • ¼ cup pesto
  • salt and pepper to taste.

Preparation:

Preheat the oven to 450°F. Toss the peppers, onion slices, and bread with the oil on a baking sheet. Place the salmon in the mixture and roast until the salmon is opaque and vegetables are tender, about eight to 10 minutes.

Top with pesto and serve.


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Sources:

“Quantitative Analysis of the Benefits and Risks of Consuming Farmed and Wild Salmon,” The Journal of Nutrition; http://jn.nutrition.org/content/135/11/2639.full#cited-by, last accessed January 10, 2017.

“Salmon”, Wikipedia web site; https://en.wikipedia.org/wiki/Salmon, last accessed January 10, 2017.