A Closer Look at the Calories and Nutrition in Costco’s Signature Stuffed Salmon

Costco’s Kirkland Signature Stuffed Salmon is a popular prepared meal enjoyed by many members. But with its indulgent taste and quality ingredients like Atlantic salmon crab, shrimp and cheese some may wonder – just how many calories are in those tasty filets?

In this article, we’ll break down the complete nutrition facts and ingredients in Costco’s stuffed salmon to see how it fits into a balanced diet

An Overview of Costco Stuffed Salmon

Costco’s pre-made stuffed salmon meal consists of skinless salmon fillets stuffed with a crab and shrimp mixture. The stuffing contains imitation crab (surimi), cooked shrimp, white fish, potatoes, cheese, vegetables and seasonings.

The salmon itself is farm-raised Atlantic salmon produced without antibiotics It comes packaged in a plastic tray with cooking instructions to simply bake or grill until 165°F internal temperature,

This ready-to-eat seafood dish makes a quick restaurant-quality entree for family dinners or entertaining. The combo of flaky salmon with a decadent crab cake-like filling means gourmet flavor with easy preparation.

Nutrition Facts Breakdown for Costco Stuffed Salmon

Here are the nutrition facts for a 4-5 ounce serving of Costco stuffed salmon:

• Calories: 560
• Protein: 40g
• Fat: 34g
• Net carbs: 22g
• Sugar: 3g
• Sodium: 650mg

So what do these nutrition stats reveal? Let’s analyze further:

High in Calories and Fat

With 560 calories per serving, Costco stuffed salmon is quite high in calories for a single meal item. The total fat content is also elevated at 34g (including 10g saturated fat), accounting for over half the total calories.

As an oily fish, salmon itself brings a good amount of healthy fats. But the crab stuffing adds more from ingredients like cheese and mayonnaise. So this dish leans more towards an occasional indulgence vs everyday eating.

Excellent Source of Protein

A serving of stuffed salmon provides 40g of complete, high-quality protein – almost half the recommended daily intake for most adults. The omega-3 rich salmon supplies protein, further boosted by the addition of crab, shrimp and white fish.

Lower in Carbs

With 22g of net carbs after fiber is subtracted, Costco stuffed salmon is reasonably low carb compared to dishes like rice or pasta. The small amount of carbs comes from potatoes, wheat and veggies in the stuffing.

High in Sodium

The sodium content lands at 650mg per serving – over a quarter of the daily recommended limit. Ingredients like imitation crab, shrimp, cheese and added salt contribute to the higher sodium level.

Nutrient-Dense Salmon

Beyond macros, salmon itself contains many beneficial vitamins and minerals. These include metabolism-charging vitamin B12, anti-inflammatory omega-3 fatty acids, vitamin D for bone health, and antioxidants like selenium.

So while high in calories and fat, Costco’s stuffed salmon also delivers a wide range of micronutrients thanks to the salmon. Moderation is key to balance the nutrition pros and cons.

Cost and Convenience Factors

Two other reasons for Costco stuffed salmon’s popularity are its convenience and cost value.

This meal couldn’t be easier to prepare – just open, bake and enjoy. No tedious prep or cleanup needed to enjoy gourmet quality salmon in under 30 minutes. The time and effort savings appeal to busy home cooks.

And at around $8 per serving, Costco stuffed salmon costs a fraction of restaurant seafood entrees. While pricier than basic Costco prepared foods, the premium ingredients like wild salmon make it a cost-effective indulgence.

When factoring in quality, convenience and price, it’s easy to see why Costco members love this grab-and-go stuffed salmon treat.

Healthy Ways to Enjoy Costco Stuffed Salmon

Here are some tips to incorporate Costco stuffed salmon into your diet while managing calories, portions and nutrition:

• Stick to the recommended 4-5 oz serving size instead of overindulging. Avoid seconds.

• Balance it out with lower calorie sides like veggies or salad instead of starchy sides.

• Skip extra butter or creamy sauces to prevent fat overload. Lemon wedges are a lighter topping.

• Account for the higher calories by eating lighter the rest of the day.

• Limit to a weekly or a couple times a month special occasion meal rather than a daily habit.

• Split a tray between two for better portion control. Freeze half for later.

When enjoyed in moderation with sensible sides and portions, Costco’s signature stuffed salmon makes for a delicious, nutritious seafood meal. Savor the omega-3s and convenience, while keeping calories in check.

So go ahead and indulge in this Costco prepared food favorite. Just be mindful of the higher calorie density and balance accordingly in your diet to fully enjoy the ease and flavor of this quality stuffed salmon dish.