How Many Calories are in a Pound of Salmon?

Salmon is one of the most popular and nutrient-dense fish available. With its rich flavor and stellar nutritional profile, it’s no wonder salmon is a favorite choice for many home cooks and restaurant menus. But if you’re watching your calories or managing your weight, you may be wondering just how many calories are packed into a pound of this tasty fish. Let’s break it down.

Calorie Count Depends on Salmon Type

Not all salmon is created equal when it comes to calories. The three main varieties of salmon – Atlantic, sockeye, and pink – can vary in their calorie content per pound.

A pound of Atlantic farmed salmon contains approximately:

• 830 calories
• 49g fat
• 90g protein

Meanwhile, a pound of wild sockeye salmon has roughly

• 740 calories
• 38g fat
• 107g protein

And a pound of wild pink salmon contains approximately:

• 610 calories
• 28g fat
• 114g protein

As you can see, Atlantic farmed salmon tends to be the highest in calories and fat, while wild pink salmon is lowest.

Why the Differences in Calories?

Several factors account for the calorie variances between salmon types

• Fat content – Fattier salmon like Atlantic will be higher in calories than leaner wild salmon.

• Farm-raised vs. wild—Farmed salmon eat processed, high-fat food, so they have more fat and calories than wild salmon.

• Species – Some species like sockeye and pink are naturally leaner than Atlantic salmon.

• Cooking method – Frying salmon adds more calories from fat compared to baking.

So when choosing your salmon, consider both the specific variety and whether it is wild-caught or sustainably farmed.

Typical Serving Sizes and Calories

Though a pound of salmon sounds like a lot, typical serving sizes are much smaller. Here are some common portions and their calorie counts:

• 3 oz grilled wild pink salmon: 120 calories
• 100g grilled Atlantic salmon: 183 calories
• Half a pound (8oz) baked Atlantic salmon: 415 calories
• 3 oz poached wild sockeye salmon: 140 calories

A 3-6 oz serving of salmon 1-2 times per week is recommended as part of a healthy diet.

Nutritional Benefits Outweigh Calories

Despite its relatively high calorie count, salmon provides outstanding nutritional value, including:

• High-quality protein – all essential amino acids
• Omega-3 fatty acids – reduce inflammation
• B vitamins – support energy metabolism
• Potassium – maintains fluid balance
• Selenium – boosts immunity and metabolism
• Vitamin D – aids calcium absorption

The American Heart Association recommends eating salmon at least twice a week for its multitude of health benefits. For most people, the calories in salmon are well worth it.

Tips for Serving Salmon

There are easy ways to keep your salmon meal a little lower in calories:

• Choose wild pink or sockeye salmon over farmed Atlantic
• Grill, bake, or poach instead of frying
• Portion to 3-6 oz per serving
• Pair with non-starchy vegetables vs carbs
• Use fresh lemon rather than creamy sauces
• Avoid heavily breaded or crispy salmon dishes

While salmon is naturally higher in calories than some other protein foods, the high nutritional payoff is well worth the modest calorie load. Focus on proper portion size and cooking method, and enjoy salmon worry-free as part of your healthy diet.