How Many Calories Are in Raw Atlantic Salmon? A Detailed Nutritional Breakdown

Atlantic salmon is a popular fatty fish packed with healthy fats, protein, vitamins, and minerals. But when planning meals or tracking your diet, you may wonder – how many calories are actually in raw salmon?

Today, we’re going to talk about the nutrition facts and calorie count of raw, farmed Atlantic salmon. We’ll look at:

• Serving sizes and calorie totals
• Macros – protein, carbs, fat
• Vitamins and minerals
• Common cooking methods
• Weight loss benefits

Understanding the calories and nutrition profile can help you make informed food choices as you aim for your health goals!

Serving Sizes and Calorie Count

The most common serving size for salmon is 4 ounces, about half a typical salmon fillet. Here are the basic nutrition facts for raw, farmed Atlantic salmon in a 4 oz serving:

• Calories: 218
• Fat: 12g
• Protein: 22g
• Carbs: 0g

So in 4 ounces of raw salmon there are 218 total calories with about 118 of those calories coming from fat.

Salmon is high in healthy omega-3 fatty acids. A serving provides over half your daily value for vitamin D and selenium and around 15-30% DV for other vitamins and minerals.

Below are the calorie totals for different serving sizes of raw Atlantic salmon:

• 2 oz: 144 calories
• 4 oz: 218 calories
• 6 oz: 326 calories
• 8 oz (1 fillet): 436 calories

When portioning salmon for cooking, you can use these serving sizes to estimate the calorie count you’ll be consuming.

Macronutrients in Raw Atlantic Salmon

Now let’s take a closer look at the macronutrient makeup of calories in raw salmon – protein, carbohydrates, and fats:

Protein

• High quality, filling protein – 22g per 4 oz serving
• Provides all essential amino acids
• Helps build and repair muscles

Carbohydrates

• No carbs in salmon – it’s a zero carb food
• No fiber, sugar, or starch

Fat

• Main source of calories and flavor
• 12g total fat per 4oz
• High in heart-healthy omega-3s
• Omega-3s: EPA, DHA, ALA
• Omega-6s in smaller amounts
• Also contains some saturated fat

So the vast majority of calories in salmon come from its abundant fats, with additional calories from its protein content. The healthy mono- and polyunsaturated omega-3 fats are what make salmon worth including in your diet on a regular basis.

Vitamins and Minerals in Salmon

Beyond its macros, salmon contains an array of beneficial vitamins and minerals:

• Vitamin D – 55% DV in 4 oz serving
• Selenium – 63% DV
• B Vitamins – Niacin, B6, B12
• Potassium – 8% DV
• Vitamin A – 7% DV
• Phosphorus – 19% DV
• Magnesium – 6% DV

These nutrients support bone health, heart health, thyroid function, healthy vision, immunity, energy levels, and much more. Salmon provides a powerhouse dose of nutrients in relatively few calories.

Cooking Methods and Calorie Changes

When salmon is cooked, the calorie count remains relatively unchanged. However, different cooking methods can alter the fat content and nutrition profile slightly:

• Baking – Minimal added calories or fat
• Grilling – Allows fat to drip away, lowering fat/calories
• Pan frying – Cooks in own oils and retains all fat/calories
• Breading/frying – Adds carbohydrates and calories from breading

In general, aim for simple cooking methods like baking, grilling, or broiling to keep the calories unchanged. Watch out for heavy sauces or breaded salmon which can significantly increase the calorie count.

Weight Loss Benefits

Due to its high protein and healthy fat content, salmon can be a very satisfying addition to a weight loss diet. Benefits include:

• Filling protein reduces appetite and overeating
• Omega-3s improve satiety after meals
• Nutrient-dense without excess calories
• Low carbohydrate food won’t spike blood sugar

Salmon provides weight loss benefits when included as part of a reduced calorie, balanced diet focusing on lean proteins, vegetables, fruits, and whole grains. A 4-6 oz serving 2-3 times per week can help boost results.