Salmon is one of the most nutritious fish available and is packed with protein, healthy fats, and many essential nutrients. A 4 ounce serving of salmon without the skin contains approximately 129 calories. Salmon is considered a lean protein and is lower in calories compared to other protein sources like red meat. Knowing the calorie count of salmon can help you make healthy meal choices and meet your daily calorie goals.
Nutritional Breakdown of Salmon
Here is a nutritional breakdown of a 4 ounce serving of salmon without skin:
| Nutrient | Amount |
|---|---|
| Calories | 129 |
| Fat | 5.7 g |
| Saturated Fat | 1.4 g |
| Protein | 22 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 55 mg |
As you can see, the majority of calories in salmon come from protein and healthy fats. Salmon is high in omega-3 fatty acids, which have many health benefits including reducing inflammation and heart disease risk. The small amount of saturated fat is offset by the high amounts of unsaturated fats. There are no carbohydrates or sugar in salmon.
Comparing Calories to Other Protein Sources
How does the calorie count of salmon compare to other high protein foods? Here is a comparison of the calories per 4 ounce uncooked serving of common protein sources:
| Protein Source | Calories |
|---|---|
| Skinless chicken breast | 124 |
| Extra lean ground beef (95%) | 155 |
| Tofu | 86 |
| Salmon | 129 |
| Shrimp | 84 |
| Pork tenderloin | 122 |
As you can see, a 4 oz serving of salmon contains fewer calories than an equal serving of beef but slightly more calories than chicken, shrimp or tofu. In general, fish and seafood tend to be lower in calories than red meats.
Factors Affecting Calories in Salmon
There are a few factors that cause calories in salmon to vary:
Wild vs Farmed
Wild caught salmon tends to have fewer calories and fat compared to farmed salmon.
– Wild salmon: 121 calories, 4.4 g fat per 4 oz
– Farmed salmon: 156 calories, 8 g fat per 4 oz
The difference is likely due to the diet and activity levels between wild and farmed fish. Farmed salmon are fed high fat pellets while wild salmon eat smaller fish and move constantly in open water.
Cooking Method
The cooking method can add extra calories from fat or oil:
– Baked/grilled: Around 129 calories for 4 oz
– Pan fried with oil: Around 150 calories for 4 oz
Simple cooking methods like baking, grilling or poaching add minimal extra calories beyond the salmon itself. Frying with oil can add over 20 calories per ounce.
With or Without Skin
Salmon skin contains extra fat which increases the calorie content:
– Without skin: 129 calories per 4 oz
– With skin: 152 calories per 4 oz
The skin accounts for about 20-25 additional calories for a 4 ounce serving. The skin contains mostly healthy unsaturated fat, so keeping it on provides some nutritional benefits as well. However, the extra calories should be accounted for.
Health Benefits of Salmon
While thinking about calories, it’s important not to overlook the many health benefits of salmon:
High in Omega-3s
Salmon provides large amounts of the omega-3 fatty acids EPA and DHA. Omega-3s support brain, eye and heart health.
Quality Protein
Salmon contains high quality protein with all essential amino acids to support muscle synthesis and maintenance. Approximately 40% of the calories in salmon come from protein.
Vitamins and Minerals
Salmon is a great source of B vitamins, potassium, selenium and other important micronutrients. These support bone, immune system and metabolic health.
Anti-Inflammatory Effects
The omega-3s and antioxidants in salmon help reduce systemic inflammation which is linked to diseases like cancer, heart disease and arthritis.
Overall, the calories and fat in salmon come with a powerhouse nutrient package. Salmon can be included as part of a healthy, balanced diet.
Cooking and Serving Salmon
Here are some tips for cooking and serving salmon to balance nutrition with calories:
– Choose wild caught salmon for fewer calories and contaminants
– Broil, bake or grill instead of frying to minimize added fat
– Use a light marinade like lemon, herbs and oil instead of heavy sauces
– Enjoy salmon by itself or pair with low calorie sides like vegetables
– Remove the skin after cooking if seeking lower calorie options
– Measure portions using a food scale or ruler to stay close to 4 ounce servings
– Swap out higher calorie meats for salmon in meals 2-3 times per week
With smart preparation, salmon can be incredibly nutritious while keeping calories in a reasonable range. A 4 ounce serving packs a nutritional punch at around 130 calories. Pair salmon with plenty of fruits, veggies and whole grains as part of an overall healthy lifestyle.
Conclusion
A 4 ounce serving of salmon without the skin contains about 129 calories, with the majority coming from high quality protein and healthy fats. The calorie count is moderately low compared to other protein rich foods. Factors like wild vs farmed, cooking method and skin on vs off can raise or lower the calories by small amounts. More importantly, salmon provides omega-3 fatty acids, B vitamins, minerals and antioxidants that reduce disease risk and promote optimal health. Including salmon as part of a balanced diet several times per week provides significant nutritional benefits. Careful portion control and preparation methods can help keep the calories of salmon in check.