The Truth About Calories in Atlantic Salmon

Atlantic salmon is one of the most popular and nutritious fish available today. With its rich orange-pink flesh, delicate flavor and high levels of heart-healthy omega-3 fatty acids it’s no wonder salmon remains a staple for home cooks and restaurant chefs alike.

But when it comes to counting calories and tracking macronutrients, how many calories are actually in Atlantic salmon? Is wild salmon lower in calories than farmed? And what are the other nutritional benefits of eating this superstar fish?

In this article, we’ll break down everything you need to know about the calories and nutrition facts for raw Atlantic salmon. We’ll also look at how preparation methods like baking grilling, poaching and smoking can impact the calorie counts.

Calculating Calories in Raw Atlantic Salmon

Let’s start by looking at the calorie count for raw Atlantic salmon sold as skinless fillets, as this is the most common form purchased in grocery stores.

According to the USDA FoodData Central database, a typical 4-ounce serving (113 grams) of raw, farmed Atlantic salmon contains:

• 207 calories
• 12.3g total fat
  • 2.5g saturated fat
  • 4.4g polyunsaturated fat (including omega-3s)
  • 4.4g monounsaturated fat
• 22.5g protein
• 0g carbs
• 0g fiber
• 67mg cholesterol
• 67mg sodium

So in a 4-ounce portion, you can see that raw Atlantic salmon is high in protein, low in carbs, and contains over 100 calories from fat alone. The majority of fat is the “good” unsaturated kind, providing anti-inflammatory omega-3s.

Calorie Difference in Wild vs Farmed Salmon

You may be wondering – is wild Atlantic salmon lower in calories than farmed?

The short answer is no. Farmed salmon and wild salmon have very little difference in calorie and macronutrient profiles.

According to the USDA, wild Atlantic salmon contains:

• 208 calories in 4 oz
• 13.8g total fat
• 21.7g protein

This is almost identical to farmed salmon numbers. Any variation can be attributed to differences in the size, age, and region of the fish. Overall, farmed vs wild salmon calories are negligibly different.

How Preparation Methods Impact Calories

Now that we know the baseline raw calorie count, keep in mind that different cooking methods can slightly alter the calories in a salmon fillet.

Here’s how various preparation techniques compare for a 4-ounce serving:

• Raw: 207 calories
• Baked: 218 calories
• Grilled: 231 calories
• Poached: 189 calories
• Smoked: 216 calories

As you can see, dry heat methods like grilling or baking tend to add some extra calories due to fat dripping away during the cooking process. Meanwhile, moist cooking techniques like poaching result in a lower calorie count.

Overall though, the differences are small no matter which cooking method you choose. A 4-ounce portion of Atlantic salmon will provide 200-230 calories regardless of preparation.

Nutritional Benefits Beyond Calories

Looking beyond just calories, Atlantic salmon also delivers numerous nutritional benefits thanks to its stellar nutrient profile.

Here are some of the key vitamins, minerals, and compounds this oily fish provides:

• Protein: 22g per 4-ounce serving. Salmon contains high-quality protein needed for muscle repair, satiety, and metabolic health.

• Omega-3 fatty acids: Over 1.5g per 4-ounce serving. Omega-3s reduce inflammation, heart disease risk, and may benefit brain health.

• B Vitamins: Salmon is an excellent source of B12, niacin, B6, and pantothenic acid. B vitamins are essential for energy production.

• Potassium: Necessary for fluid balance, nerve transmission, and muscle contraction. Salmon provides about 10% of the RDI per serving.

• Selenium: An important antioxidant mineral, salmon provides over 20% of the RDI for selenium.

• Vitamin D: Wild salmon also naturally provides vitamin D, which regulates calcium absorption and immune function.

Beyond being rich in high-quality protein and anti-inflammatory fats, the diverse range of micronutrients is what makes salmon a true nutritional powerhouse. These nutrients work synergistically to benefit health and fight disease.

Health Benefits of Eating Atlantic Salmon

Thanks to its stellar nutritional makeup, studies consistently link salmon consumption to improved health in the following areas:

• Heart health: The omega-3s EPA and DHA found in salmon reduce triglycerides, lower blood pressure, and decrease atherosclerotic plaque buildup. Eating salmon regularly is associated with a lower risk of heart attack, arrhythmias, and death from cardiovascular disease.

• Brain function: DHA omega-3s are particularly important for the brain. Higher intakes of salmon and omega-3 rich fish are linked to improved cognitive function in adults and reduced dementia risk.

• Inflammation: The anti-inflammatory effects of salmon’s omega-3 fatty acids may help lower risk of chronic diseases like diabetes, cancer, depression, and autoimmune disorders.

• Vision: Two servings of salmon per week provide enough DHA omega-3s to significantly reduce the risk of macular degeneration and dry eye syndrome.

• Pregnancy health: During pregnancy and breastfeeding, salmon improves infant neurological development and provides nutrients important for mother’s health.

Due to this diverse range of benefits, nutrition experts widely recommend eating salmon 2-3 times per week as part of a healthy diet. The mix of protein, anti-inflammatory fats, and micronutrients offer protection against numerous modern diseases.

Tips for Purchasing and Serving Atlantic Salmon

When shopping for salmon, follow these guidelines to select high-quality fillets and serve Atlantic salmon safely:

• Check color: Look for bright orange-red flesh without brown/grey patches. Dull or bruised areas indicate oxidation and reduced freshness.

• Look for firmness: Skin should be taut and fillets should hold together, not fall apart. Press the thickest part gently.

• Smell test: Fresh salmon has a mild, neutral odor. Avoid any strong or unpleasant fishy smells.

• Buy previously frozen: Salmon frozen quickly at sea retains quality well. Thaw in fridge before cooking.

• Cook thoroughly: Heat fillets to an internal temperature of 145°F. Check doneness with a food thermometer.

• Store properly: Keep raw salmon chilled at 32-40°F. Use within 2 days of purchase for maximum freshness and nutrition.

Following these best practices ensures you safely enjoy premium-quality salmon with the highest nutritional value.

The Bottom Line

So how many calories are in a typical 4-ounce serving of Atlantic salmon? Raw salmon contains about 200 calories including 12g of fat, 22g protein, and zero carbs. Wild and farmed salmon have very minor calorie differences.

While poaching, grilling, baking and other cooking methods can slightly alter the calorie counts, a serving of Atlantic salmon will provide around 200-230 calories regardless of preparation method.

Beyond being lean and protein-packed, salmon supplies anti-inflammatory omega-3 fats, B vitamins, selenium, potassium and other critical nutrients. Eating salmon regularly promotes heart health, brain function, eye health, and reduced inflammation.

For a satisfying, nutritious meal that’s low in calories but high in wellness benefits, look no further than delicious Atlantic salmon.

Nutrition Facts

An 8-ounce serving of raw, wild-caught salmon contains approximately 280 calories.