Quick Answer
There are approximately 175 calories in a 4 ounce grilled salmon fillet. The exact calorie count can vary slightly depending on factors like the cooking method and added seasonings or oil. But a plain, grilled 4 ounce salmon fillet will provide about 175 calories.
Calories in Salmon
Salmon is considered one of the healthier fish options. It is rich in protein and omega-3 fatty acids but relatively low in calories and fat compared to some other protein foods.
The calorie content of salmon can vary somewhat based on a few factors:
- Cut of salmon – Different cuts or types of salmon may have slightly more or less fat and calories. For example, sockeye salmon tends to be leaner than Atlantic salmon.
- Cooking method – Grilling, baking, and broiling salmon generally adds minimal extra calories. Deep frying salmon will add more calories from the cooking oil. Serving raw salmon sushi has the lowest calorie count.
- Added ingredients – Plain grilled or baked salmon has the fewest calories. Adding butter, oil, or sauce will increase the calories.
- Portion size – Obviously a larger 8 ounce salmon fillet will have roughly double the calories of a 4 ounce portion.
But in general, a serving of grilled or baked salmon will provide between 150-250 calories depending on the variables above.
Let’s take a closer look at the calories in a typical 4 ounce grilled salmon fillet:
Plain Grilled Salmon Fillet (4 ounces)
- Calories: 175
- Total fat: 7g
- Saturated fat: 1.5g
- Protein: 22g
As you can see, a 4 ounce portion of plain grilled salmon provides 175 calories, along with a high protein content and healthy unsaturated fats. It makes for a nutritious choice as part of a balanced diet.
Calorie Comparison With Other Protein Foods
How do the calories in grilled salmon compare to other popular protein foods?
Here is a calorie comparison per 4 ounce cooked portion:
| Food | Calories |
|---|---|
| Salmon fillet | 175 |
| Chicken breast | 140 |
| Sirloin steak | 200 |
| Shrimp | 120 |
| Tofu | 75 |
| Ground beef (15% fat) | 245 |
As you can see, grilled salmon provides more calories than chicken breast or shrimp per 4 ounce serving. But it has fewer calories than an equivalent portion of fatty ground beef or sirloin steak.
Overall salmon is considered a leaner protein source. The combination of high protein, omega-3s, and moderate calorie density makes it a healthy choice.
Nutritional Benefits of Salmon
Beyond the moderate calorie content, what makes salmon such a nutritious choice? Here are some of the key nutritional benefits:
High in Protein
Salmon is an excellent source of protein. A 4 ounce serving provides 22 grams of protein, which is about 44% of the recommended daily value. Protein provides amino acids that serve many functions in the body like building muscle mass and supporting metabolic functions.
Rich in Omega-3 Fatty Acids
Salmon has one of the highest concentrations of omega-3 fats among protein foods. Omega-3s provide anti-inflammatory benefits and support cardiovascular health. The American Heart Association recommends eating salmon at least twice per week to get enough omega-3s.
Good Source of B Vitamins
Salmon contains several important B vitamins including niacin, riboflavin, thiamin and B12. These help convert nutrients to energy and also support red blood cell production and neurological function.
Selenium and Potassium
Salmon provides the minerals selenium and potassium. Selenium acts as an antioxidant, while potassium supports healthy blood pressure levels.
Overall salmon packs an impressive nutritional profile. Combined with the moderate calorie density, it’s one of the healthier fish you can choose.
Weight Loss Benefits of Salmon
Due to the high protein, healthy fats, and all-around nutrition, salmon can be a smart choice when trying to lose weight. Here are some of the top benefits:
Keeps You Full
The protein in salmon takes longer to digest, helping keep you feeling full for hours after eating. This can reduce cravings and overeating throughout the day.
Boosts Metabolism
Protein requires more calories for your body to break down and digest than carbs or fat. So eating salmon can slightly increase the amount of energy and calories burned after meals.
Builds and Preserves Muscle Mass
Protein is essential for building and maintaining muscle mass when losing weight. The high protein in salmon makes it easier to hold onto calorie burning muscle as you drop pounds.
Omega-3s May Reduce Fat Storage
Some research indicates omega-3 fatty acids like those in salmon may help reduce the accumulation of fat in the body. The anti-inflammatory effects may also help improve metabolic factors.
Overall salmon can be a slimming protein pick. Substitute it for fatty red meats or low protein carb-heavy meals to stay satisfied on fewer calories.
How to Include Salmon in a Healthy Diet
Here are some simple ways to enjoy salmon as part of a healthy balanced diet:
Choose Wild Over Farmed When Possible
Wild salmon tends to have less saturated fat with more omega-3s than farmed varieties. If buying farmed salmon, choose fish fed a vegetarian diet rather than fishmeal.
Grill, Bake or Broil
Minimize added calories by cooking salmon using healthy methods like grilling, broiling, poaching or baking. Avoid deep frying.
Experiment With Herbs and Spices
Skip high calorie sauces and try seasoning salmon with lemon, herbs, garlic, pepper and other spices instead.
Use Salads and Vegetables
Salmon tastes delicious paired with fresh greens, roasted veggies, avocado and more. Serve it over a salad instead of higher calorie grains or pasta.
Enjoy At Least Twice Per Week
Nutrition experts recommend eating salmon or other omega-3 rich fish two or more times per week.
Healthy Salmon Recipes Under 500 Calories
Here are some flavorful salmon recipe ideas that keep the calorie count under 500 per serving:
1. Lemon Garlic Salmon – 320 Calories
- 4 ounces grilled salmon – 175 calories
- 1 tbsp olive oil – 120 calories
- 1 tbsp lemon juice
- 2 cloves garlic, minced
- 1/4 tsp salt
- 1/4 tsp pepper
Marinate salmon fillet in olive oil, lemon juice, minced garlic, salt, and pepper. Grill 8-10 minutes until cooked through and flaky.
2. Honey Mustard Salmon – 350 Calories
- 4 ounces grilled salmon – 175 calories
- 2 tbsp Greek yogurt – 25 calories
- 1 tbsp honey – 65 calories
- 1 tbsp mustard
- 1/4 tsp paprika
- Salt and pepper to taste
Mix Greek yogurt, honey, mustard, paprika, and seasonings. Spread evenly on salmon and bake 10-12 minutes until glazed and cooked through.
3. Salmon Avocado Salad – 460 Calories
- 4 ounces grilled salmon – 175 calories
- 2 cups mixed greens – 20 calories
- 1/2 avocado, sliced – 120 calories
- 1 oz feta cheese – 75 calories
- 1 tbsp balsamic vinegar – 10 calories
- 1 tbsp olive oil – 120 calories
Toss greens, salmon, avocado and feta with balsamic and olive oil. Season with salt, pepper, garlic powder and red pepper flakes.
Conclusion
A 4 ounce portion of grilled salmon fillet provides about 175 calories and a wide range of beneficial nutrients. Salmon is one of the healthier high protein food choices with fewer calories than fatty meats or cheeses. Including salmon in a balanced diet 2-3 times per week can aid in weight loss, muscle building, heart health and more. Use healthy cooking methods and experiment with fresh herbs, spices and veggie sides rather than high calorie sauces or fried preparations. Salmon can be a slim and super nutritious addition to your diet.