How Many Calories Are in 5 Ounces of Salmon? A Detailed Nutritional Breakdown

Salmon is one of the most popular and nutritious fish available. Salmon is good for you because it is full of protein and omega-3 fatty acids. What about the calories? How many does a normal serving of this famous fish have?

This article will give you a full list of the calories and nutrients in 5 ounces of salmon. We have what you need whether you want to cook fresh, raw fillets or eat smoked salmon that has already been cooked. Find out how many calories and nutrients are in different sizes of salmon by reading on.

Calculating Calories in 5 Ounces of Raw Salmon

When looking at raw, fresh salmon straight from the store or market, a 5 ounce serving contains:

• 207 calories
• 8.4 grams of fat
• 0 grams of carbs
• 30.65 grams of protein

Of the 207 calories in 5 ounces of raw salmon

• 38% come from fat
• 0% come from carbohydrates
• 62% come from protein

So the majority of calories in raw salmon come from its high protein content

Raw salmon is also packed with important nutrients:

• 13% of the Daily Value (DV) for potassium
• 11% DV for vitamin B12
• 9% DV for selenium
• 5% DV for vitamins B6 and D, phosphorus and choline

As you can see, raw salmon is high in protein with minimal carbs and a decent amount of healthy fats. The exact calorie and nutrient counts can vary slightly depending on factors like:

• Wild vs farmed salmon
• Fish species (Atlantic, sockeye, coho, etc.)
• Fat content and portion size

But overall, 5 ounces of raw salmon generally clocks in right around 207 calories.

Calculating Calories in 5 Ounces of Cooked Salmon

When salmon is cooked, the calorie and nutrient counts change slightly due to water loss.

For a 5 ounce serving of cooked, boneless salmon, you get:

• 197 calories
• 6.1 grams of fat
• 0 grams of carbs
• 33.24 grams of protein

The calorie breakdown from cooked salmon is:

• 29% calories from fat
• 0% calories from carbs
• 71% calories from protein

You can see that cooking salmon concentrates the protein, which means it has more calories per gram. But the total calorie count is reduced by about 10 calories from cooking.

Cooked salmon still provides generous amounts of potassium, selenium, B vitamins and other nutrients. As with raw salmon, factors like cooking method, species, and season can alter the counts.

Calorie Differences Between Wild and Farmed Salmon

Wild and farmed salmon have somewhat different nutritional profiles. Here’s how a 5 ounce serving of each stacks up calorie-wise:

Wild salmon:

• 192 calories
• 7.8g fat
• 29.4g protein

Farmed salmon:

• 206 calories
• 8.1g fat
• 29.9g protein

While not a huge difference, wild salmon tends to be lower in calories and fat, while farmed salmon contains a little more.

Other factors like salmon species, diet, and fat content cause more variability than farming method alone. But in general, expect a slightly leaner nutrition profile from wild salmon.

Different Salmon Species and Their Calories

Salmon species have varying fat contents which impacts their calorie counts. Here are calorie comparisons in 5 ounces of popular salmon types:

• Sockeye (red) – 179 calories
• Coho – 205 calories
• Atlantic – 206 calories
• Chinook (king) – 229 calories
• Pink – 241 calories

Pink and chinook salmon have the most fat, which provides more calories. Leaner red and coho salmon are lowest in calories.

No matter what type you choose, salmon is a healthy choice within a balanced diet. Focus on getting a variety for all the different nutrients salmon provides.

Calorie Density of Salmon

In addition to total calories, looking at calorie density can be useful:

Calorie density of raw salmon: 41 calories per ounce

Calorie density of cooked salmon: 39 calories per ounce

Salmon has a moderate calorie density. For comparison, foods like grapes (15 cals/oz) and carrots (11 cals/oz) are lower density, while peanuts (167 cals/oz) and cashews (157 cals/oz) are higher density foods.

Choosing more low density foods like fruits, veggies, and lean proteins can help satisfy hunger while controlling calories.

Calorie Differences in Portion Sizes of Salmon

Obviously nutrition information varies based on portion size, not just preparation method. Here’s how calorie counts scale for different serving sizes of salmon:

Use this chart as a handy reference when portioning out salmon for a meal.

Nutrient Benefits of Salmon

Beyond just calories, salmon provides a powerhouse of nutrients. Some of the top health benefits of salmon include:

• Heart healthy omega-3s – Omega-3 fatty acids reduce inflammation, lower triglycerides and blood pressure, and support brain and heart health.

• Lean protein – Salmon provides filling protein to help build and repair muscle. Protein also increases satiety.

• Vitamin D – Fatty fish are among the few natural sources of vitamin D, which regulates calcium absorption for strong bones.

• B vitamins – Salmon is especially high in metabolism-boosting vitamin B12 and stress-fighting vitamin B6.

• Potassium – An essential electrolyte, potassium is important for nerve signaling, fluid balance, and controlling blood pressure.

• Selenium – This antioxidant mineral boosts immunity and thyroid health.

• Astaxanthin – This unique antioxidant gives salmon its pink color and provides powerful anti-inflammatory benefits.

Healthy Ways to Enjoy Salmon

Salmon’s stellar nutritional profile makes it a no-brainer addition to a healthy diet. Here are delicious ways to cook up this fish:

• Bake, grill, or pan sear salmon fillets for simple meals

• Prepare salmon patties, burgers, or meatballs for fun new textures

• Flavor salmon with garlic, lemon, herbs, chili powder, ginger, and other spices

• Make salmon salad sandwiches, wraps, tacos, sushi, and poke bowls

• Smoke salmon or enjoy ready-to-eat smoked salmon slices on toast points or bagels

• Can salmon for easy weeknight meals – it’s budget friendly and versatile

With so many options, you can enjoy salmon multiple times a week while keeping meals exciting and delicious. A 5 ounce serving packs a protein and nutrient punch without too many calories.

Salmon Can Be Part of a Healthy Eating Pattern

When included as part of a balanced diet, salmon provides exceptional nutritional value. With high quality protein, anti-inflammatory omega-3 fats, and numerous vitamins and minerals, salmon promotes heart health, brain function, strong bones and immunity.

At just around 200 calories for a standard serving, salmon delivers a powerhouse of nutrients for minimal caloric impact. The exact calorie count varies based on preparation, fat content, and portion size, but salmon remains a nutritional star.

Next time you stock up at the market, be sure to add salmon to your cart. Getting two or more servings of this oily fish each week provides significant health advantages. Just be mindful of your portion sizes to keep calories in check.

So go enjoy this delicious, nutritious fish – your body will thank you! Salmon offers a simple way to boost nutrition and manage calories when served in sensible portions.