How Many Ounces is a Salmon Fillet? Your Guide to Proper Salmon Portions

Salmon is one of the most popular and nutritious fish available Rich in heart-healthy omega-3 fatty acids, protein, vitamins and minerals, salmon can be a delicious and healthy addition to any diet. But when it comes to portion sizes, how much salmon should you be eating? Keep reading to find out how many ounces are in a typical salmon fillet and proper salmon portion sizes for healthy eating.

What is Considered a Serving of Salmon?

A typical serving size of salmon is around 4-6 ounces Here are some general salmon serving size guidelines from health organizations

• The American Heart Association recommends 3.5-4 ounces of salmon per serving. This is about the size of a deck of cards.

• U. S. The Dietary Guidelines say that you should eat 8 to 12 ounces of seafood a week, which is about 4 to 6 ounces of salmon per meal.

• For heart health, the AHA recommends eating salmon twice per week. This would equal about 7-8 ounces of salmon total.

So in general, a healthy salmon portion for one meal is around 4-6 ounces cooked. This provides a good amount of protein, healthy fats and nutrients without too many calories.

How Many Ounces in a Salmon Fillet?

The size of a salmon fillet can vary based on the type of salmon and how it was cut. Here are some averages:

• Sockeye salmon: A sockeye salmon fillet ranges from 4-8 ounces. Because sockeye salmon is leaner than other salmon, its fillets tend to be on the small side.

• Coho salmon: Coho or silver salmon fillets are usually 6-8 ounces. The average store-bought coho fillet is around 1/2 pound or 8 ounces.

• King salmon: King or Chinook salmon have the largest fillets, ranging from 8-12 ounces. These fillets can weigh up to 1 pound or 16 ounces.

• Atlantic salmon: Farmed Atlantic salmon fillets are commonly 4-8 ounces. Since they are farmed, the size is more consistent than wild salmon.

So you can see, a typical store-bought salmon fillet ranges from 4 ounces on the small side up to 12 ounces or more for a large king salmon. The most common size is around 6-8 ounces.

This means one average store-bought salmon fillet is enough for one 4-6 ounce recommended serving or potentially two smaller 3-4 ounce servings if cutting the fillet in half. If serving salmon to a family, aim for around 6-8 ounces of salmon fillet per person.

How Much Salmon Should You Eat?

While a 4-6 ounce fillet is perfectly fine for one meal, most experts recommend eating salmon at least twice a week for the maximum health benefits. Here are some salmon serving recommendations if you eat it regularly:

• For general health, aim for at least 8 ounces (two 4 ounce servings) of salmon per week.

• For heart health, the American Heart Association recommends 16 ounces (four 4-6 ounce servings) per week.

• The Harvard School of Public Health recommends 24-36 ounces (six to nine 4-6 ounce servings) of salmon per week.

As you can see, recommendations increase if you are specifically trying to improve cardiovascular health and reduce inflammation. In that case, you may want to aim for having salmon 3-4 times per week and increase your portion sizes.

No matter how much salmon you eat per week, focus on getting high-quality wild-caught salmon whenever possible rather than farmed Atlantic salmon. Wild Pacific salmon like sockeye have more omega-3s and are more sustainable.

Cooking Tips for Salmon Fillets

• Salmon fillets are very versatile and can be baked, grilled, broiled, pan seared, poached or used in a variety of recipes.

• For easy cooking, simply brush the fillets with oil or rub with spices, then broil, bake or grill for 4-7 minutes per side depending on thickness. Cook until opaque in the center.

• If baking salmon, aim for 400°F for 10-15 minutes depending on size of fillet. Let rest 5 minutes before serving.

• Pieces that are 1 inch thick or less can be cooked through by grilling or pan searing for just a few minutes per side.

• For pan frying, use a hot skillet greased with oil or butter. Cook skin-side up first until crispy.

• Poaching salmon fillets in broth, wine or water with aromatics is a healthy cooking method.

• Leftover cooked salmon works great in salads, sandwiches, pasta and more. Store in an airtight container for 2-3 days.

Health Benefits of Salmon

Salmon is one of the healthiest fish you can eat. Here are some of the biggest benefits of adding more salmon to your diet:

• Omega-3 fatty acids: Salmon is one of the best sources of anti-inflammatory omega-3s EPA and DHA, which are linked to improved heart and brain health.

• Lean protein: A 4 ounce serving of salmon contains over 20 grams of satisfying protein for muscle repair, appetite control and metabolism.

• Vitamin D: Salmon is one of the only natural sources of vitamin D, which regulates calcium for bones and supports immunity.

• B vitamins: Salmon provides niacin, B6 and B12 for converting food to energy and keeping nerves and blood cells healthy.

• Potassium: An average fillet has over 500 mg potassium, which can help lower blood pressure by balancing sodium levels.

• Antioxidants: Compounds like astaxanthin give salmon its pink color and provide antioxidant protection against disease.

By eating salmon a couple times per week, you can reap all of these nutritional benefits!

Typical Salmon Fillet Cost

The cost of fresh salmon fillets varies, but here are some averages:

• Farmed Atlantic salmon fillets: $6-$10 per pound

• Wild-caught sockeye salmon fillets: $15-$20 per pound

• Wild king or coho salmon fillets: $20-$25 per pound

Of course, prices depend on factors like location, time of year, whether Whole Foods vs Aldi, and if wild-caught vs farmed. Buying salmon in bulk, frozen or canned can save money. Consider the cost per meal – even $25 per pound equals under $5 per 6 ounce serving!

Is Canned Salmon a Healthy Option?

Canned salmon is an affordable and convenient way to get your salmon fix. Benefits of canned salmon include:

• Typically wild-caught in Alaska

• Contains bones, which are soft and edible for calcium

• Lasts for years in the pantry

• Lower mercury levels compared to fresh/frozen salmon

• Cheaper than fresh fillets

Aim for varieties packed in water without added salt. Be mindful of portion sizes, as a 3 ounce can has around 150-200 calories and 12-15g fat – so half a can is a serving.

Salmon Fillet Alternatives

If fresh salmon is not accessible or affordable, here are some healthy alternatives that provide similar nutrition:

• Canned salmon

• Other fatty fish like sardines, mackerel or herring

• Fish oil supplements (to get omega-3s)

• Chia seeds and walnuts (for plant-based omega-3s)

• Other lean proteins like chicken, eggs or beans

While salmon is one of the healthiest protein choices, there are many ways to work more omega-3s and protein into your diet if needed.

The Bottom Line

So how much salmon should you eat? To summarize:

• A typical serving size is around 4-6 ounces or up to 8 ounces per meal

• Eat salmon 2-3 times per week for optimal health benefits

• Aim for wild-caught salmon when possible for more omega-3s

• Cook fillets by baking, grilling, pan searing or poaching for best flavor

• Canned salmon can be an affordable alternative to get your fix

Incorporating salmon into your diet is an easy and tasty way to get more lean protein, anti-inflammatory fats and vital nutrients into your diet. Use these salmon serving guidelines to help you determine the right portions for your needs.