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

Walk through any Costco warehouse and you’re bound to see the retailer’s signature prepared foods that members rave about. One such beloved ready-to-eat meal is Kirkland Signature Stuffed Salmon, a product enjoyed by Costco fans for its convenience, flavor, and nutritional profile. But just how many calories and nutrients are packed into Costco’s stuffed salmon filets? Let’s analyze what the nutrition facts reveal about this popular Kirkland Signature item.

An Overview of Costco Stuffed Salmon

The pre-made stuffed salmon meal at Costco is made up of boneless, skinless salmon filets that are stuffed with a mix of crabmeat and shrimp. Surimi (fake crab), cooked shrimp, white fish, vegetables, cheese, and seasonings are all in the stuffing.

The salmon itself is farm-raised Atlantic salmon produced without antibiotics The stuffed salmon comes in a plastic tray packaging with cooking instructions – you simply bake or grill it until the internal temperature reaches 165°F It’s found in the refrigerated prepared food section at Costco,

This ready-to-cook seafood meal provides a quick and easy entrée for family dinners, entertaining, or busy weeknights It brings restaurant-quality salmon and decadent crab cake flavor straight to your home kitchen

Nutrition Facts for Costco Stuffed Salmon

A single 4-5 ounce serving of Costco stuffed salmon contains approximately

• 560 calories
• 40g protein
• 34g fat
• 22g net carbs
• 3g sugar
• 650mg sodium

So what does this nutrition profile tell us? Here’s a breakdown:

High in Calories and Fat

At 560 calories per serving, Costco stuffed salmon lands on the high side calorie-wise for a single meal item. The total fat content is also quite high at 34g (with 10g saturated fat), which accounts for over half the calories.

Salmon is naturally fatty fish, and the crab stuffing adds additional fat and calories through ingredients like cheese, mayo, and oil. So this dish is definitely more of an indulgent, special occasion meal rather than everyday fare.

Excellent Source of Protein

One serving of stuffed salmon has 40g of high-quality protein, which is almost the whole amount of protein most adults should eat every day. Salmon contains complete protein with all the essential amino acids. The protein level is raised even more by the shrimp, crab, and white fish mixed in.

Low in Carbs

While not extremely low-carb, Costco stuffed salmon clocks in at 22g net carbs per serving after subtracting 2g fiber. These carbs come from small amounts of potatoes, wheat, and vegetables in the stuffing. For comparison, a 5 ounce baked potato has around 30g carbs.

High in Sodium

At 650mg of sodium, a serving of Costco stuffed salmon provides over a quarter of the recommended daily value. The imitation crab, shrimp, cheese, and seasonings all contain sodium that contributes to this higher level.

Nutrient-Dense Salmon

Beyond the macro nutrients, salmon itself packs many vitamins and minerals. These include metabolism-boosting vitamin B12, anti-inflammatory omega-3s, energizing niacin, bone-building vitamin D, and antioxidants like selenium.

So in terms of overall nutrition, Costco’s stuffed salmon meal delivers a hefty dose of protein along with healthy fats and micronutrients from the salmon. But the high calorie, fat, and sodium content should be accounted for in your daily diet if enjoying this treat. Moderating portion sizes is key.

Cost and Convenience of Stuffed Salmon from Costco

Two other factors that make Costco’s ready-to-cook stuffed salmon so popular are its convenience and cost value.

This meal couldn’t be easier – just open the package and pop it in the oven or on the grill for 20-25 minutes. No chopping, seasoning, or cleanup required. Having restaurant-worthy stuffed salmon on the table in under 30 minutes makes this a winner for busy home cooks.

And at $7-9 per generous serving, Costco stuffed salmon provides gourmet quality at a price point far below dining out. It’s pricier than Costco’s everyday prepared meals like chicken bakes or meatballs, but still very cost effective given the premium ingredients and preparation required.

When you break down the time savings and quality per dollar, Costco stuffed salmon is a great option for special occasions without special effort. Just be mindful of limiting portions and sides to account for the higher calorie density.

Healthy Ways to Enjoy Costco’s Stuffed Salmon

Here are some tips for incorporating Costco stuffed salmon into a healthy diet:

• Stick to a 4-5 oz portion to keep calories in check. Avoid going back for seconds.

• Round out the meal with lower calorie sides like a tossed green salad with vinaigrette or steamed veggies. Skip starchy sides like rice or pasta.

• Watch your added fats – opt for lemon wedges rather than butter or sauce on top to prevent overload.

• Balance out your daily calories if enjoying this richer meal. Opt for lighter breakfasts and snacks on stuffed salmon dinner days.

• Don’t make it an everyday habit. Limit to once a week or couple times a month for a treat.

• Split a tray to serve two rather than one for better portion control. Repackage and freeze half for later.

When consumed mindfully, Costco’s signature stuffed salmon provides a delicious and nutritious meal that highlights the beneficial fats, proteins, and nutrients of high-quality salmon. Work it into your routine in moderation to enjoy the ease, flavor, and health perks of this Costco prepared food favorite.