How Many Calories in a Pound of Salmon? A Detailed Look

Salmon is one of the most popular and nutritious fish available. With its rich omega-3 fatty acid content and high-quality protein, salmon provides impressive health benefits. However many people wonder just how many calories salmon contains especially when purchasing or cooking it.

In this article, we’ll take a close look at the calorie and nutrient breakdown for salmon, focusing on how many calories are in a pound of salmon. We’ll also discuss different salmon cooking methods and provide some tips for enjoying salmon as part of a healthy diet.

Calorie Content in Salmon

The calorie content of salmon can vary slightly depending on the specific cut and preparation method. However according to the USDA, one 6-ounce cooked salmon fillet (168 grams) contains

• Calories: 366
• Total fat: 16.99 g
• Saturated fat: 3.7 g
• Protein: 43.68 g
• Sodium: 99 mg
• Carbs: 0 g

So a 6-ounce piece of cooked salmon contains about 366 calories, with the majority of calories coming from fat (55%) and protein (45%).

For a 1-pound piece of Atlantic farmed salmon, the calorie breakdown is:

• Calories: 830
• Total fat: 49.22 g
• Saturated fat: 9.9 g
• Protein: 90.27 g
• Sodium: 268 mg
• Carbs: 0 g

Therefore, a 1-pound piece of salmon contains about 830 calories. Again, most of these calories come from the salmon’s fat (55%) and protein (45%) content.

Salmon Nutrition Facts

Here is a quick overview of the nutrition you get in a 6-ounce serving of salmon:

• Protein: 43 g
• Selenium: 92% DV
• Vitamin B12: 208% DV
• Vitamin D: 112% DV
• Omega-3 fatty acids: 2,260 mg
• Niacin: 92% DV
• Vitamin B6: 63% DV
• Phosphorus: 48% DV
• Potassium: 18% DV

Salmon is one of the best sources of beneficial omega-3 fatty acids like EPA and DHA. It also contains generous amounts of protein, B vitamins, selenium, potassium, and other nutrients.

While salmon is high in calories and fat compared to other protein foods, the majority of its fat content comes from heart-healthy unsaturated fatty acids that provide health benefits.

Different Cooking Methods

There are many ways to cook salmon, including baking, grilling, pan frying, poaching, and broiling.

The cooking method doesn’t significantly alter the total calorie content, but it can change the fat profile. For example, grilling, broiling, poaching, or baking salmon allows fat to drip away, lowering the total fat content compared to pan frying.

Baked salmon is a healthy, easy option. To bake:

• Preheat oven to 400°F
• Place salmon on parchment-lined baking sheet
• Brush salmon with olive oil or spices
• Bake 12-15 minutes until opaque and flakes easily with a fork

Grilling is another healthy cooking method that imparts delicious flavor. Follow these simple steps:

• Oil grill grates
• Place salmon skin-side down on hot grill
• Grill about 6 minutes per side
• Baste with teriyaki sauce or rub for added flavor

Tips for Enjoying Salmon

Here are some quick tips for incorporating salmon into a balanced, calorie-conscious diet:

• Stick to a 6-8 oz serving to limit calorie intake
• Roast, bake, or grill instead of frying
• Pair with non-starchy veggies like asparagus, broccoli, or spinach
• Add salmon to salads, tacos, sandwiches, and bowls
• Use salmon in place of fatty cuts of meat or cheese
• Flavor with lemon, herbs, mustard, salsa, or low-calorie marinades
• Canned salmon can be used to make salmon cakes, salads, and sandwiches

With its stellar nutrition profile and versatility, salmon is a nutritious choice as part of a healthy diet. A 6-8 ounce serving contains around 300-500 calories, providing excellent protein, omega-3s, and vital nutrients. Bake, grill, or poach salmon and pair with veggies or whole grains to make a balanced, calorie-conscious meal.

Salmon can be considered moderately high in calories compared to some other fish, but it is relatively low in calories compared to many other protein sources like beef or chicken. A 3.5-ounce (100-gram) serving of farmed salmon has around 206 calories, while the same serving of wild salmon has about 182 calories. This is because salmon contains healthy fats, including omega-3 fatty acids.