Salmon patties are a delicious and nutritious way to enjoy salmon. They are made by combining cooked salmon with eggs, breadcrumbs, and seasonings, then formed into patties and pan-fried. Salmon is rich in high-quality protein and omega-3 fatty acids. Knowing the calorie and protein content of salmon patties can help you make informed food choices as part of a healthy diet. In this article, we will look at the average calories and protein in a 4-ounce salmon patty. We will also discuss some of the factors that cause calorie and protein amounts to vary between different salmon patty recipes and preparations.
Average Calories in 4 Ounces of Salmon Patty
A 4-ounce salmon patty contains an average of:
- 200 calories
However, the number of calories in a salmon patty can range from around 150 to 300 calories depending on the specific recipe and preparation method. Here are some of the factors that influence the calories in salmon patties:
- Salmon type – Fattier salmon like king salmon has more calories than leaner wild salmon varieties.
- Breading – More breadcrumbs add calories whereas egg-based patties are lower in calories.
- Oil for frying – Salmon patties pan-fried in oil add more calories than ones baked.
- Extra ingredients – Adding cheese, herbs, spices doesn’t change calories much but condiments like tartar sauce adds calories.
- Patty size – Larger patties contain more calories than smaller, 2-3 oz patties.
So a 4 oz homemade salmon patty pan-fried in a teaspoon of olive oil will have around 200 calories. But a larger restaurant style salmon patty that’s breaded and deep fried in oil may contain 300 or more calories per serving.
Average Protein in 4 Ounces of Salmon Patty
A 4-ounce serving of salmon patty provides about:
- 22 grams of protein
The protein content comes mainly from the salmon itself. Salmon is one of the best sources of protein with about 22 grams per 4 oz serving. The protein in salmon patties may range from 18-25 grams depending on preparation:
- More salmon gives you more protein compared to patties with a higher ratio of breadcrumbs.
- Fattier salmon varieties like king salmon have slightly less protein than leaner wild salmon.
- Cooking method doesn’t affect protein content much. Both pan-fried and baked salmon patties have about the same protein.
- Extra ingredients like cheese and herbs do not add significant protein.
So you can expect right around 22 grams protein in a typical 4 oz salmon patty. While calories vary more widely, the excellent protein content remains relatively stable.
Nutritional Benefits of Salmon Patties
Here are some of the key nutritional benefits that salmon patties provide:
- High-Quality Protein – Salmon contains all nine essential amino acids required for muscle synthesis and maintenance. The protein in salmon has a high biological value and net protein utilization compared to plant sources.
- Rich in Omega-3s – Salmon is one of the best natural sources of the omega-3 fats EPA and DHA, which have anti-inflammatory effects and heart health benefits.
- Good Source of B Vitamins – Salmon provides high amounts of nutrients like vitamin B12, niacin, and vitamin B6 which play a role in energy metabolism.
- Selenium – Salmon is an excellent source of the antioxidant mineral selenium, which supports immune and thyroid function.
So by enjoying salmon patties regularly, you can obtain high-quality complete protein, anti-inflammatory omega-3s, and important micronutrients.
Comparing Calories and Protein in Salmon Patties and Other Foods
How do salmon patties compare nutritionally to other common protein foods? Here is a nutritional comparison of a 4 oz salmon patty to other popular high protein foods:
| Food | Calories | Protein (grams) |
|---|---|---|
| Salmon patty (4oz) | 200 | 22 |
| Skinless chicken breast (4oz) | 140 | 27 |
| Extra lean ground beef (4oz) | 155 | 26 |
| Firm tofu (4oz) | 55 | 8 |
| Black beans (1/2 cup) | 115 | 8 |
As you can see, a 4oz salmon patty provides around 200 calories and 22 grams of protein. That’s a similar amount of protein as lean beef or chicken breast. However it has more heart-healthy unsaturated fat compared to saturated fat in the other meats. Tofu and beans have fewer calories, but also only about 1/3 the amount of protein per serving compared to salmon.
So salmon patties are one of the most nutrient-dense high protein foods you can choose as part of a balanced diet. Their excellent ratio of protein to calories and omega-3 content make them a smart choice to keep you feeling full and satisfied.
Low Calorie Salmon Patty Options
To reduce the calories in salmon patties, you can:
- Use wild salmon instead of fatty king or sockeye salmon
- Reduce amount of breadcrumbs and binding ingredients
- Bake instead of frying in oil
- Make smaller, 2-3 ounce size patties
- Limit high-calorie condiments and toppings
Here is an example recipe for a lower calorie baked salmon patty:
Low Calorie Baked Salmon Patties
Ingredients:
- 1 lb wild salmon fillet, skin removed
- 1 egg
- 1⁄4 cup whole wheat panko breadcrumbs
- 1 tbsp olive oil
- 1⁄4 cup minced onion
- 2 cloves garlic, minced
- 2 tbsp fresh parsley, chopped
- 1 tsp dijon mustard
- 1 tsp lemon juice
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- In a large bowl, combine egg, panko, oil, onion, garlic, parsley, mustard, lemon juice, salt and pepper.
- Add salmon and mix gently until combined.
- Form into four patties, about 3 ounces each.
- Place on a lightly greased baking sheet.
- Bake for 12-14 minutes until cooked through and lightly browned.
- Serve with lemon wedges, in a salad, or on a whole grain bun.
Baking instead of frying reduces the calories, while using minimal breading keeps these patties lighter. Making them smaller, 3 ounce size also lowers the calories per patty to around 130 calories and 18 grams protein each.
High Protein Salmon Patty Options
To pack more protein into your salmon patties, you can:
- Use salmon as the main ingredient and limit breadcrumbs
- Add extra protein ingredients like eggs or Greek yogurt
- Top with nuts, seeds, or a soft cheese for extra protein
- Serve over greens instead of bread to balance with fiber and nutrients instead of extra carbs
Here is a sample high protein salmon patty recipe:
High Protein Salmon Greek Yogurt Patties
Ingredients:
- 1 lb salmon fillet, chopped
- 1/4 cup Greek yogurt
- 1 egg
- 2 tbsp almond flour
- 1 shallot, minced
- 2 tbsp chopped fresh dill
- 1⁄4 tsp garlic powder
- Salt and pepper to taste
Instructions:
- In a food processor, pulse salmon into a rough paste. Transfer to bowl.
- Mix in Greek yogurt, egg, almond flour, shallots, dill, garlic powder, salt and pepper until fully combined.
- Form into four large patties, about 1/3 pound each.
- Heat olive oil in a skillet over medium high heat. Cook patties 3-4 minutes per side until cooked through and nicely browned.
- Serve over a salad or greens instead of a bun for a high protein, lower carb meal.
With minimal breading and extra protein from the Greek yogurt, these large patties contain over 30 grams of protein each. Salmon and Greek yogurt are a tasty high protein combination.
Conclusion
A 4 ounce salmon patty averages around 200 calories and 22 grams of protein. The protein content remains relatively stable between recipes, while calories can range more widely based on preparation method and added ingredients.
Salmon patties have an excellent nutritional profile. They provide high quality complete protein, anti-inflammatory omega-3 fats, B vitamins, selenium, and other nutrients. Their ratio of protein to calories is favorable compared to other high protein foods like poultry, beef and plant proteins.
You can modify salmon patty recipes to create lower calorie or higher protein versions. The essential nutrition of the salmon itself remains constant. Salmon patties are one of the healthiest, most nutritious protein choices you can make as part of an overall balanced diet.