Salmon is one of the most nutritious and delicious fish you can eat. Grilling salmon results in a tasty, healthy meal that is lower in calories than fried salmon. But exactly how many calories are in a 5 ounce serving of grilled salmon? Let’s take a closer look.
Calories in Grilled Salmon Per Ounce
A 5 ounce piece of grilled salmon contains approximately:
- 320 calories
- 24 g fat
- 27 g protein
- 0 g carbs
So a single ounce of grilled salmon has about 64 calories
The exact calorie count can vary slightly depending on the salmon’s fat content, whether the skin is left on, and how it is prepared But in general, a 1 ounce serving of grilled salmon without skin contains 60-70 calories
This calorie count is for plain grilled salmon without any added oils, marinades or seasonings. Any additional ingredients will increase the calorie content.
Grilled Salmon Nutrition Facts
Salmon is prized for its high omega-3 fatty acid content. Omega-3 fats are linked to many health benefits like improved heart and brain health.
A 5 ounce serving of grilled salmon contains over 100% of the recommended daily amount of omega-3s. It also provides about 50% of your daily protein needs.
Here is the full nutrition breakdown for 5 ounces of grilled salmon:
- Calories: 320
- Fat: 24g
- Saturated fat: 7g
- Protein: 27g
- Carbohydrates: 0g
- Omega-3 fatty acids: over 2,000mg
So you get lots of beneficial fats and protein without any carbs. This makes grilled salmon an excellent choice for low carb diets like the keto diet.
Salmon is also a good source of B vitamins, potassium, selenium and other minerals. Overall, it packs a big nutritional punch.
Calories Compared to Other Salmon Cooking Methods
The cooking method greatly impacts the calorie content of salmon. Here is how grilled salmon compares:
- Grilled salmon: 320 calories per 5 oz
- Baked salmon: 315 calories per 5 oz
- Pan seared salmon: 360 calories per 5 oz
- Fried salmon: 510 calories per 5 oz
Grilling and baking salmon results in the lowest calorie options. Frying adds a significant amount of extra calories from the oil.
So grilling or baking your salmon is the way to go if you are watching your calorie intake.
Calories in Popular Grilled Salmon Dishes
When dining out, salmon dishes are often served with sauce or rice that adds calories. Here are calories for 5 ounces of popular grilled salmon entrees:
- Plain grilled salmon: 320 calories
- Bourbon glazed grilled salmon: 340 calories
- Blackened grilled salmon: 350 calories
- Grilled salmon with rice: 420 calories
The sauces and rice can add 50-100 calories per serving. Be mindful of accompaniments to keep your meal light.
Tips for Light Grilled Salmon Meals
Here are some tips to keep your grilled salmon low calorie:
- Grill it plain – skip butter, oil and sugary glazes
- Season with lemon, herbs and spices instead of heavy sauces
- Avoid fried side dishes and starches
- Enjoy with non-starchy veggies like asparagus, broccoli or a green salad
With some simple tweaks, you can keep a grilled salmon dinner around 400 calories or less.
Should You Eat the Salmon Skin?
Salmon skin contains more fat than the flesh. So leaving it on will increase the calorie count.
Here are the calories in 5 ounces of grilled salmon with and without skin:
- Without skin: 320 calories
- With skin: 360 calories
So the skin adds about 40 extra calories. Whether you want to enjoy the skin is a personal choice. It does provide some extra flavor and crunch. But if you are limiting calories, removing the skin can help trim some fat.
Grilled Salmon Calories in a Healthy Diet
At just 320 calories for a filling 5 ounce serving, grilled salmon can be part of a healthy, balanced diet for weight loss or maintenance.
Aim to keep your daily calories around:
- 1,600-2,000 calories per day for women
- 2,000-2,500 calories per day for men
A 5 ounce serving of grilled salmon makes up about 15-20% of those totals. Pair it with low calorie sides like vegetables or salad for an easy 400-500 calorie dinner.
So go ahead and enjoy delicious grilled salmon – just be mindful of portions and how it is prepared and accompanied. When eaten in moderation as part of an overall healthy diet, grilled salmon can help you meet your weight goals.
Nutritional Profile of 5 Oz Salmon
A 5-ounce serving of salmon is a nutrient-dense food that provides a significant portion of the daily requirements for several nutrients, including essential omega-3 fatty acids. It is high in protein and contains various vitamins and minerals, contributing to its numerous health benefits.
| Nutrient | Amount | % Daily Value (DV)* | | ———————– | ———- | ——————– | | Calories | 207-248 | 10-12% | | Protein | 29-31g | 58-62% | | Total Fat | 10-15g | 15-23% | | – Saturated Fat | 2-3g | 10-15% | | – Trans Fat | 0g | 0% | | – Monounsaturated Fat | 3-5g | | | – Polyunsaturated Fat | 3-5g | | | Omega-3 Fatty Acids | | | | – EPA | 500-1000mg | | | – DHA | 500-1500mg | | | Cholesterol | 60-70mg | 20-23% | | Carbohydrate | 0g | 0% | | – Fiber | 0g | 0% | | – Sugar | 0g | 0% |
*The % Daily Values are based on a 2,000 calorie diet. Exact values may vary. Salmon contains 207 calories in a 5-ounce serving of boneless salmon and is a great source of high-quality protein. It possesses a balance of polyunsaturated fats, including essential omega-3 fatty acids EPA and DHA, which are beneficial for cardiovascular and cognitive health.
| Vitamin/Mineral | Amount | % Daily Value (DV)* | | ————— | ——— | ——————– | | Vitamin D | 570-800IU | 95-133% | | Calcium | 10-15mg | 1-2% | | Iron | 0.8-1mg | 4-5% | | Vitamin A | 50-70IU | 1-2% | | Potassium | 300-500mg | 6-10% | | Sodium | 50-75mg | 2-3% | | B Vitamins | | | | – B6 | 0.6mg | 30% | | – B12 | 3.2µg | 53% | | Phosphorus | 250mg | 25% | | Vitamin C | 0mg | 0% |
*The % Daily Values are based on a 2,000 calorie diet. Exact values may vary. Salmon is packed with B vitamins, particularly vitamin B6 and B12, which play an important role in energy production and cognitive health. It is also an excellent source of vitamin D, crucial for bone health and immune function. Essential minerals such as calcium, iron, and phosphorus are present in smaller amounts. Importantly, salmon is low in sodium, making it a heart-healthy choice.
Health Benefits and Risks
Salmon is praised for its high protein content and heart-healthy omega-3 fatty acids. Its also a source of vitamin D and selenium. Heart health, brain health, and a reduction in inflammation are some of the major benefits associated with these nutrients. On the flip side, consuming canned salmon may come with added salt, increasing risk for high blood pressure. Additionally, certain salmon types, especially larger fish like chinook or Atlantic salmon, can accumulate higher levels of mercury, which can pose health risks if consumed in large quantities.
How Many Calories in 4 oz Salmon and Low-Calorie Recipes
FAQ
How many calories are in 5 oz of grilled salmon?
A 5 oz serving of grilled salmon generally contains around 410 calories, depending on the specific restaurant or preparation method. For example, Nutritionix lists a 5 oz serving of Texas Roadhouse grilled salmon as having 410 calories.
How many calories are in Texas Roadhouse 5 oz salmon?
How many calories are in 4 oz of grilled salmon?
A 4 oz serving of grilled salmon typically contains around 200-234 calories.
How many calories are in 5 ounces of blackened salmon?
1/1 serving of 5 oz Grilled Salmon, Blackened contains 450 calories (kcal), 21.0 g fat, 34.0 g carbs and 29.0 g protein. prot.