How Many Calories Are in 4 Ounces of Salmon? A Detailed Look

Salmon is one of the most popular and nutritious fish available. Packed with protein, omega-3 fatty acids, vitamins, and minerals, salmon can be a delicious and healthy addition to any diet. But when watching your calorie intake, you may be wondering – how many calories are in 4 ounces of salmon? In this article, we’ll take a detailed look at salmon nutrition facts and calories so you can make informed choices.

An Overview of Salmon Nutrition

Salmon is low in saturated fat and high in heart-healthy unsaturated fats, making it a great choice for heart health. Here is an overview of the nutrition found in 4 ounces of cooked Atlantic salmon:

• Calories: 178
• Protein: 22 g
• Fat: 10 g
• Saturated Fat: 1.5 g
• Monounsaturated Fat: 2.7 g
• Polyunsaturated Fat: 4.9 g
• Omega-3 Fatty Acids: 1.7 g
• Vitamin A: 31% Daily Value
• Vitamin B12: 51% DV
• Vitamin D: 37% DV
• Selenium: 55% DV

As you can see, salmon is high in protein, the healthy fats EPA and DHA, and several vitamins and minerals Consuming salmon provides a nutritious package of macros and micronutrients

Breaking Down the Calories in Salmon

A 4 ounce serving of cooked Atlantic salmon contains about 178 calories. Here is how those calories break down

• Protein: 22g x 4 calories per gram = 88 calories
• Fat: 10g x 9 calories per gram = 90 calories

So out of the total 178 calories, about half come from protein and half come from fat – primarily the healthy unsaturated fats.

To put this in perspective, here are some comparisons with other high protein foods:

• 4 ounces of salmon: 178 calories
• 4 ounces of chicken breast: 140 calories
• 4 ounces of sirloin steak: 192 calories
• 4 ounces of tuna: 128 calories

Salmon provides more calories and fat compared to chicken breast and tuna, but remains a lean source of protein.

Calories in Different Salmon Cuts

The calorie content may vary slightly depending on the cut of salmon:

• Salmon fillet: 179 calories
• Salmon steak: 184 calories
• Skinless salmon fillet: 144 calories

In general, a 4 ounce serving of most salmon cuts will provide around 175 calories. Choosing skinless fillets reduces the calories since it removes some of the fat.

Tips for Adding Salmon to Your Diet

Here are some tips for incorporating salmon into your diet while keeping calories in check:

• Choose wild salmon over farmed when possible – it’s lower in fat and calories.
• Broil, bake, or grill instead of frying to avoid excess calories from oil.
• Watch portion sizes and stick to a 4-6 ounce serving.
• Use lemon juice, herbs, and other low calorie flavorings rather than high calorie sauces.
• Enjoy salmon in salads, bowls, tacos, and sandwiches for versatility.
• Use salmon as a replacement for higher calorie meats like beef or pork.

With its stellar nutritional profile and delicious flavor, salmon can be a nutritious and satisfying addition to any healthy diet. Follow the tips above to keep calories in check and reap the many benefits this fish has to offer.

A 4 ounce serving of salmon provides about 178 calories, with 88 coming from protein and 90 coming from the healthy fats. Compared to other protein-rich foods, salmon offers more fat and calories than chicken or tuna but remains a lean choice full of beneficial nutrients. Following portion size recommendations and choosing lower calorie cooking methods allows you to enjoy salmon as part of an overall healthy diet.

An 8 oz salmon fillet contains approximately 380-400 calories.

A 5 oz serving of baked salmon typically contains around 197-240 calories. This calculation is based on the general calorie count for salmon, which is approximately 240 calories per 5 oz serving.