Decoding the Calories and Nutrition in Kirkland Smoked Salmon from Costco

Kirkland is Costco’s signature brand, known for providing quality items at a great value. One popular Kirkland product is their smoked salmon, prized for its convenience, flavor, and nutrition profile. But what exactly is the calorie and nutrient content in Kirkland’s smoked salmon from Costco? Let’s analyze the nutrition facts in detail.

Serving Size and Calorie Basics

The standard serving size of Kirkland’s smoked Atlantic salmon is 2 ounces (56g). Each 2-ounce serving contains approximately:

• 110 calories
• 4g fat
• 0g carbs
• 13g protein

Given the high protein and minimal carbs, this smoked salmon makes an excellent keto-friendly, low-carb option. The calorie count is also moderate for a protein source at just 110 calories per serving.

Based on a typical 4-6 ounce portion of smoked salmon you can expect

• 4oz (1/4 pack): 220 calories
• 6oz (1/3 pack): 330 calories
• Full 12oz pack: 660 calories

One serving is low in calories, but a whole pack can have more than 600 calories. Keep portion sizes in mind when incorporating smoked salmon into your diet.

Breaking Down the Macro-Nutrients

Beyond calories, let’s look at the macronutrient amounts in more detail:

• Fat: 4g per serving, mostly from healthy unsaturated omega-3s
• Carbs: 0g per serving
• Protein: 13g per 2oz serving
• Cholesterol: 40mg per serving
• Sodium: 660mg per serving

The protein and amino acid content make smoked salmon helpful for building muscle, while the omega-3 fatty acids provide anti-inflammatory benefits. However, the sodium content is high, making moderation important, especially for those with high blood pressure.

Vitamin and Mineral Content

In addition to being protein-rich, Kirkland smoked salmon contains several beneficial vitamins and minerals:

• Vitamin D: Provides immune system support
• Vitamin B12: Important for nerve function
• Selenium: Boosts immune health and heart health
• Potassium: Regulates blood pressure
• Phosphorus: Supports bone health
• Calcium: Strengthens bones and teeth

Smoked salmon is naturally nutrient-dense, as the smoking process doesn’t deplete vitamins and minerals like cooking often does. Consuming it regularly can provide vital health benefits.

Comparing Wild-Caught vs Farmed Salmon

Kirkland uses sustainably farmed Atlantic salmon for their smoked salmon packs. But you may wonder how the nutrition compares to wild-caught salmon.

Here are the basic differences:

• Farmed salmon tends to be fattier, with more omega-3s and calories. A 2-ounce serving of farmed smoked salmon has about 110 calories and 4g of fat.

• Wild salmon is naturally leaner with fewer calories but still provides omega-3s Wild smoked salmon has roughly 90 calories and 3g fat per 2-ounce serving

So while farmed salmon has a richer nutritional profile, wild salmon is lower in calories and fat. But both remain healthy options full of protein and healthy fats

Tips for Enjoying Kirkland Smoked Salmon

Here are some tips for savoring Kirkland smoked salmon from Costco while balancing nutrition:

• Stick to the recommended 2-ounce serving size to control calories.
• Enjoy as-is or pair with low-calorie sides like sliced cucumbers or tomatoes.
• Avoid high-fat foods like mayo, cheese, or avocado to prevent excess calories.
• Read the sodium content if you need to monitor your blood pressure.
• Balance out the sodium with potassium-rich foods like bananas or spinach.
• Store unopened packs in the fridge and use within 2 weeks.

Overall, Kirkland’s smoked salmon makes it easy to add a nutritious boost of protein and healthy fats to your diet. Just be mindful of portions and sodium intake to fully enjoy the benefits of this convenient snack or light meal.

The Bottom Line

To summarize key details:

• Kirkland smoked salmon packs 12 ounces total
• A 2-ounce serving provides 110 calories, 0g carbs, and 13g protein
• It’s rich in omega-3s, potassium, B-vitamins, and other nutrients
• Farmed salmon has more fat and calories compared to wild-caught
• Watch sodium levels if you eat more than the recommended serving size

Kirkland smoked salmon can be a tasty and healthy addition to a balanced diet when enjoying it in appropriate portions. The convenience and nutrition make it a home run for Costco devotees.