How Much is 6 Ounces of Salmon? A Detailed Look at Serving Sizes and Prices

Salmon is one of the most nutritious and delicious fish available. Rich in omega-3 fatty acids, high-quality protein, and essential nutrients, salmon provides an array of health benefits. But when shopping for salmon, many wonder – how much is 6 ounces of salmon? What does a 6 ounce piece of salmon look like? And how much does 6 ounces of salmon cost? In this article, we’ll take a close look at serving sizes, portions, and the cost of 6 ounces of this popular fish.

What Does 6 Ounces of Salmon Look Like?

It’s helpful to have a visual image of what a 6-ounce piece of salmon looks like Here are some tips on identifying a 6 ounce salmon portion

• It’s roughly the size of two palm widths or two decks of cards placed side by side.
• A 6 ounce salmon fillet is typically around 5 inches long and 3 inches wide.
• The thickness is usually 3⁄4 to 1 inch.
• It should be moist, firm, and pink/orange in color.
• When cooked, a 6 ounce raw piece will reduce to about 4 1⁄2 ounces due to moisture loss.

To see a photo example, the salmon fillets from Roger’s Fish Co. are a good representation of a typical 6 ounce portion. Their Atlantic salmon fillets are 6 ounces each and have the dimensions listed above.

Recommended Serving Sizes of Salmon Per Person

When determining how much salmon to buy and serve per person, health organizations provide the following general serving size guidelines:

• The American Heart Association recommends 3 to 4 ounces of salmon per serving.
• U.S. Dietary Guidelines advise eating 8 to 12 ounces of seafood per week.
• FDA pregnant women guidelines are 8 to 12 ounces of low mercury fish like salmon per week.

So a 6 ounce salmon fillet could feed:

• 1 person (as a larger, yet still reasonable serving)
• 2 people (at 3 ounces each)
• 1 person for 2 meals (two 3 ounce servings)

Two to three servings of salmon a week is a healthy amount of seafood. Two 6-ounce servings or three 4-ounce servings a week are good salmon meal plans for one person.

How Much Does 6 Ounces of Salmon Cost?

Salmon prices can vary greatly based on the salmon type, origin, farm-raised vs wild, and other factors On average, here are some benchmark costs for 6 ounces of salmon

• Farmed Atlantic Salmon: $5 to $9
• Wild Sockeye Salmon: $9 to $15
• Wild King Salmon: $15 to $25

For a higher end wild salmon, 6 ounces could cost around $15 to $25. For more affordable farmed Atlantic salmon, expect to pay $5 to $9 for 6 ounces. Of course, prices fluctuate and can be higher or lower depending on the source.

When looking at salmon prices per pound, a general range is:

• Farmed Atlantic Salmon: $8 to $15 per lb
• Wild Sockeye Salmon: $15 to $25 per lb
• Wild King Salmon: $25 to $35 per lb

Since there are about 4 servings (24 oz) in a pound of salmon, the per pound costs above translate to per serving costs of $2 to $6 per 6 ounces of farmed salmon and $6 to $15 per 6 ounces of wild salmon.

These salmon prices provide rough estimates, but should give an idea of typical costs for a 6 ounce portion. Checking prices locally will give you the best sense of current costs in your area.

Getting the Best Value on Salmon

Here are some tips to get the most value when buying salmon:

• Consider farmed Atlantic salmon for budget-friendly pricing. It still provides great nutrition.
• Check for sales on frozen salmon. Freezing makes wild salmon available year-round at lower costs.
• Buy in bulk when salmon goes on sale, then portion and freeze to save.
• Opt for more affordable salmon cuts like burgers instead of premium fillets.
• Use leftovers creatively, like in salads, sandwiches, pasta dishes.
• Buy whole salmon and portion/fillet yourself for the best price per pound.

With some savvy shopping and meal planning, you can enjoy delicious salmon while sticking to your food budget.

Is 6 Ounces of Salmon Too Much?

For most adults, a 6 ounce serving of salmon is perfectly fine and beneficial. The omega-3s, protein, vitamins, and minerals in salmon provide health perks. Experts recommend 8 to 12 ounces of low mercury fish like salmon weekly, so 6 ounces twice a week is well within guidelines.

However, for young children a 2-3 ounce serving is more appropriate. And for pregnant women, limiting to 2 to 3 smaller 3-4 ounce servings per week is recommended.

As long as you follow portion recommendations for your age and condition, a 6 ounce salmon fillet can be included as part of a nutritious diet. It provides a satisfying, hearty protein meal full of nutrition.

Nutrition Facts for 6 Ounces of Salmon

Looking at the nutrition facts helps give a fuller picture of the health benefits of salmon.

Here are the nutrition facts for 6 ounces of raw, boneless salmon according to the USDA:

• Calories: 248
• Fat: 10g
• Carbs: 0g
• Protein: 37g
• Omega-3s: 1.7g
• Vitamin D: 231 IU (58% DV)
• Potassium: 720mg (15% DV)
• Vitamin B12: 5.4mcg (90% DV)
• Selenium: 47.6mcg (68% DV)

As you can see, 6 ounces provides over a day’s worth of vitamin B12 and selenium, plus omega-3s, protein, vitamin D, and potassium.

The high quality protein and amino acids in salmon help build and repair muscles. The omega-3 fatty acids support heart and brain health. And the potassium, selenium, and B vitamins offer additional health benefits.

The Takeaway

A 6 ounce portion of salmon offers a serving of lean protein full of nutrition. The cost can range from $5 to $25+ depending on the salmon type and source. Carefully checking dimensions, reading recommendations, and smart shopping can help get 6 ounces salmon portions right. Incorporating salmon in your weekly meal plan provides excellent health benefits.

So next time you’re shopping for salmon, use this guide to identify the right 6 ounce portion size. Then enjoy the delicious taste and stellar nutrition of this fish superfood in a reasonable serving.

How big is one serving size of fish?

A typical salmon fillet can range from 6 to 8 ounces, with some portions reaching 10 or even 12 ounces. Restaurant portions are often between 5-7 ounces.