Kirkland is Costco’s signature brand, prized for providing quality items at a great value. One of their most popular products is Kirkland smoked salmon – it’s convenient, delicious, and packed with nutrition. But how many calories are actually in Kirkland’s smoked salmon from Costco? Let’s break down the nutrition facts and calorie count in detail.
Serving Size and Calorie Basics
The standard serving size of Kirkland smoked Atlantic salmon is 2 ounces (56g) Each 2-ounce serving contains around
- 110 calories
- 4g fat
- 0g carbs
- 13g protein
With the high protein and minimal carbs, this smoked salmon makes an excellent keto-friendly, low-carb option. The calorie count is moderate at 110 calories per serving – pretty good for a protein source!
Based on a typical 4-6 ounce portion of smoked salmon, you can expect:
- 4oz (1/4 pack): 220 calories
- 6oz (1/3 pack): 330 calories
- Full 12oz pack: 660 calories
While one serving is low in calories, a whole pack can have over 600. Portion control is key when adding smoked salmon to your diet.
Breaking Down the Macronutrients
Beyond calories, let’s examine the macronutrient amounts:
- Fat: 4g per serving, mostly healthy unsaturated omega-3s
- Carbs: 0g per serving
- Protein: 13g per 2oz serving
- Cholesterol: 40mg per serving
- Sodium: 660mg per serving
The protein and amino acids aid muscle building, while the omega-3 fatty acids provide anti-inflammatory benefits. However, the sodium content is high – moderation is important, especially for those with high blood pressure.
Vitamin and Mineral Content
In addition to protein, Kirkland smoked salmon contains several beneficial vitamins and minerals:
- Vitamin D: Supports immune health
- Vitamin B12: Important for nerve function
- Selenium: Boosts immune and heart health
- Potassium: Regulates blood pressure
- Calcium: Strengthens bones and teeth
Smoked salmon is nutrient-dense, as smoking doesn’t deplete vitamins and minerals like cooking often does. Eating it regularly provides key health perks.
Comparing Wild-Caught vs. Farmed Salmon
Kirkland uses sustainably farmed Atlantic salmon for their smoked salmon packs. But how does the nutrition compare to wild-caught salmon?
Here are the main differences:
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Farmed salmon tends to be fattier, with more omega-3s and calories. A 2-ounce serving of farmed smoked salmon has about 110 calories and 4g of fat.
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Wild salmon is naturally leaner with fewer calories but still has omega-3s. Wild smoked salmon has around 90 calories and 3g fat per 2-ounce serving.
So while farmed salmon has a richer nutritional profile, wild salmon is lower in calories and fat. Both remain healthy options full of protein and healthy fats.
Tips for Enjoying Kirkland Smoked Salmon
Here are some tips for savoring Kirkland smoked salmon from Costco while balancing nutrition:
- Stick to the recommended 2-ounce serving size to control calories.
- Enjoy it plain or pair it with low-calorie sides like cucumbers or tomatoes.
- Avoid high-fat additions like mayo, cheese, or avocado to prevent excess calories.
- Watch the sodium if you need to monitor blood pressure.
- Balance the sodium with potassium-rich foods like bananas or spinach.
- Store unopened packs in the fridge and use within 2 weeks.
Overall, Kirkland’s smoked salmon makes it easy to add nutritious protein and healthy fats to your diet. Just be mindful of portions and sodium intake to fully reap the benefits of this convenient snack or light meal.
The Bottom Line
To summarize the key details:
- Kirkland smoked salmon packs contain 12 ounces total
- A 2-ounce serving provides 110 calories, 0g carbs, and 13g protein
- It’s rich in omega-3s, potassium, B-vitamins, and other nutrients
- Farmed salmon has more fat and calories vs. wild-caught
- Watch sodium if you eat more than the recommended serving size
When enjoyed in sensible portions, Kirkland smoked salmon can be a tasty and healthy addition to a balanced diet. The convenience and stellar nutrition make it a home run for Costco fans.
So next time you’re shopping at Costco, feel good about grabbing a pack of Kirkland smoked salmon – just be mindful of the portion sizes. With a little calorie-awareness, you can reap the full benefits of this nutritious and delicious ready-to-eat fish.
FAQ
How many calories are in Costco Kirkland smoked salmon?
| Calories 110 | (460 kJ) | |
|---|---|---|
| Dietary Fiber | 0 g | 0% |
| Sugars | 4 g | |
| Protein | 13 g | |
| Calcium | 20 mg |
Is smoked salmon ok for weight loss?
Salmon is a healthy, nutrient-rich food that can help you lose weight. Salmon is high in protein and omega-3 fatty acids, which can help you feel full and satisfied after eating. Additionally, salmon is low in calories and has good healthy fat, making it a perfect food for weight loss.
How many calories are in Costco Kirkland stuffed salmon?
1 serving of Costco stuffed salmon contains 510 Calories.
How many calories are in Kirkland canned salmon?
| Amount Per Serving | % Daily Value |
|---|---|
| Calcium: 9 mg | 0% |
| Iron: 0 mg | 0% |
| Potassium: 320 mg | 6% |
| Calories: 80 kcal |
How much does Costco smoked salmon cost?
Foppen’s 12 ounces of Smoked Salmon slices go for $10.99 or $14.65 per pound. The smoked sockeye salmon is going to be the most expensive of Costco’s smoked salmon options. Each serving of Smoked Sockeye Salmon is going to be 2 ounces and will contain 60 calories. Those calories come from 0.5 grams of fat, 2 grams of carbs, and 12 grams of protein.
Is Kirkland smoked salmon good?
The salmon is very good when eaten on its own, but is fantastic when combined with other items. I really enjoy the smoked salmon with the Kirkland Signature Bagels and cream cheese. It makes for a fancy but easy and quick to prepare breakfast. Overall, Kirkland Signature Sockeye Salmon is high quality and tasty.
Is Costco smoked salmon cold smoked?
Costco’s Kirkland Signature Wild Sockeye Smoked Salmon is made with Sockeye Salmon that is caught off the coast of Alaska. The salmon is immediately frozen to preserve the freshness and quality. Costco smoked Sockeye Salmon is cold-smoked using time-honored traditions and minimal ingredients (4 total ingredients including the salmon).
How much smoked salmon is in a serving?
The Kirkland Signature Wild Alaskan Sockeye Smoked Salmon has 540mg or 23% of the recommended daily value in each serving. This is rather high as each serving is only 2 ounces of smoked salmon, which is not hard to eat. Keep this in mind when enjoying this delicious treat. Is Smoked Salmon Healthy?
Can you eat smoked salmon at Costco?
Salmon is much lower in pollutants such as mercury than other fish such as tuna, orange roughy, cod and mahi mahi. This salmon is cold smoked and has a raw texture. Despite the raw texture, the salmon has been made safe to eat through curing in salt and sugar. Costco sometimes sells a Hot Smoked Salmon and this version is fully cooked.
Is smoked salmon healthy?
Overall this is a great price. Smoked salmon is very healthy, especially if you choose the Sockeye which is lower in calories and fat than the Atlantic. Salmon is much lower in pollutants such as mercury than other fish such as tuna, orange roughy, cod and mahi mahi. This salmon is cold smoked and has a raw texture.