How Many Calories Are in a 6 Ounce Piece of Salmon?

Salmon is one of the most nutritious and delicious fish you can eat. Rich in protein, omega-3 fatty acids and various vitamins and minerals it’s no wonder salmon is a staple in many healthy diets. But with different types of salmon to choose from, you may wonder exactly how many calories are packed into a standard 6 ounce fillet.

In this article, we’ll break down the calorie and nutrient content in 6 ounces of salmon based on species, farm-raised versus wild, cooking method and other factors. We’ll also look at how salmon stacks up against other popular types of fish so you can determine if it fits into your daily calorie goals.

Calculating Calories in Raw vs Cooked Salmon

When looking at nutrition information, it’s important to note whether the calories listed are for raw or cooked salmon. According to the USDA, there are:

• 146 calories in 3.5 ounces (100 grams) of raw salmon
• 241 calories in 6 ounces of raw wild Atlantic salmon

So in its raw form, salmon is relatively low in calories for the amount of protein provided. A 6 ounce raw portion equates to around 240 calories.

However cooking causes moisture loss that results in a higher concentration of fat and calories. For example, the USDA lists the calories for popular cooked salmon preparations

• 248 calories in 3 ounces of grilled salmon
• 672 calories in 1 fillet (198g) of baked salmon
• 206 calories in 3 ounces of poached salmon

While 6 ounces of raw salmon has about 240 calories, after cooking that amount typically provides 300-400 calories depending on the method. So be mindful of this calorie difference when meal planning.

Wild vs Farmed Salmon Calories

Wild salmon varieties like sockeye, coho and king tend to be leaner with higher omega-3s than farmed Atlantic salmon. A 6 ounce serving of wild salmon has:

• 241 calories
• 15g fat
• 1050mg omega-3s

Meanwhile, the same portion of farmed salmon contains:

• 345 calories
• 24g fat
• 250mg omega-3s

The increased fat in farmed salmon adds over 100 more calories per 6 ounce serving compared to wild. However, farmed salmon still provides plenty of protein and healthy fats.

Calories in Canned Salmon

Canned salmon is a quick and convenient choice, but processing and packing methods affect its calories. A 3 ounce serving of canned salmon has:

• Drained = 131 calories
• Drained with bones = 141 calories
• Oil packed = 218 calories

So oil packed canned salmon can have up to 75% more calories than drained varieties. Check the label when purchasing canned salmon to limit calories.

Calories in Smoked Salmon

Smoked salmon is lower in calories than cooked fillets. A 3 ounce serving of smoked salmon has around 115 calories, compared to 145 calories for hot smoked and 245-300 calories for a cooked 3 ounce fillet. Cold smoked varieties are your best bet for less calories.

Lean Salmon Cuts Are Lower in Calories

Fattier salmon belly and top fillet portions are higher in calories than tails and bottom fillet. A 6 ounce salmon belly has about 300 calories, while the tail has closer to 200 calories. Go for the leaner cuts if watching your calorie intake.

Skin Adds 50+ Calories

Salmon skin adds significant calories – around 50 extra calories per fillet. A 6 ounce salmon fillet with skin has 300 calories vs. 250 calories for a skinless fillet. Remove skin before cooking to reduce the calorie content.

Nutrients in Salmon – Protein, Fat and Carbs

To understand where salmon’s calories come from, let’s look at the main macronutrients:

Protein

• High quality complete protein
• 6 ounces raw salmon contains ~36g protein
• Helps build muscle, repair tissue and fight hunger

Fat

• Rich in anti-inflammatory omega-3s EPA and DHA
• Most fat concentrated in belly, skin and top half of fillet
• Provides satiety and aids nutrient absorption

Carbs

• No carbohydrates in salmon
• 0g of carbs per 6 ounce serving

So while salmon contains fat, it’s primarily the beneficial omega-3 fatty acids our bodies need. And with zero carbs, it fits nicely into low carb and keto diets.

Calorie Comparison – Salmon vs Other Fish

How does salmon compare to other popular types of fish in terms of calories?

• Tuna: 175 calories and 1g fat per 6 ounces
• Tilapia: 128 calories and 2g fat per 6 ounces
• Cod: 111 calories and 0.7g fat per 6 ounces
• Salmon: 241-345 calories and 15-24g fat per 6 ounces

So tuna, tilapia and cod all have significantly fewer calories and fat grams than salmon for an equivalent serving size. However, salmon contains higher amounts of omega-3s and protein than these white fish.

Best Low Calorie Salmon Recipes

To enjoy delicious salmon while controlling calories, use healthy cooking methods like baking, grilling or smoking. Some tasty low calorie recipes include:

• Baked Lemon Pepper Salmon – 350 calories for 6 ounces
• Cedar Plank Grilled Salmon – 320 calories per 6 ounce serving
• Smoked Salmon Scrambled Eggs – Under 300 calories for a hearty breakfast
• Salmon Salad with veggies – Around 300 calories per large bowl

When portioned at 6 ounces, a salmon fillet provides between 240-350 calories depending on preparation method, whether it’s wild or farmed, and which cut you select. Though salmon is fatty fish, it contains beneficial omega-3s and quality protein. For a lower calorie option, opt for wild salmon, canned varieties packed in water and remove the skin before cooking. Salmon can be a nutritious addition to a well-balanced diet when calories are accounted for.

A 6 oz serving of baked salmon typically contains around 220 calories. This is based on a standard serving size and can vary slightly depending on the specific type of salmon and how it was cooked.

A 6-ounce serving of wild Alaskan salmon, specifically sockeye salmon, contains approximately 220 calories.