How Many Calories Are in a 6 Ounce Piece of Salmon?

Salmon is one of the most popular and nutritious fish available Known for being rich in heart-healthy omega-3 fatty acids, protein, vitamins and minerals, salmon is a diet staple for many health-conscious eaters But with so many options like wild, farmed, canned, smoked, raw and cooked, you may wonder exactly how many calories are in a standard 6 ounce serving of this superstar fish.

We’ll break down the calories and nutrients in salmon in this article to help you decide if it fits with your diet. We’ll also talk about how the food was prepared, how much fat it has, and where it came from, all of which can change the number of calories and nutrients in a 6-ounce serving.

Calculating Calories in Raw vs. Cooked Salmon

It’s important to know whether the calories in salmon are for raw or cooked salmon when you look at the nutrition facts. A lot of the information on calories and fat is for raw salmon that hasn’t been cooked.

According to the USDA FoodData Central there are

• 146 calories in 3.5 ounces (100 grams) of raw salmon
• 241 calories in 6 ounces of raw wild Atlantic salmon

So salmon in its raw form has a low number of calories compared to the amount of protein it gives you. A 6 ounce raw portion equates to around 240 calories.

However, the cooking method significantly impacts the final calorie content. Baking, broiling, grilling, poaching or pan frying salmon causes moisture loss, resulting in the concentration of fat and calories.

The USDA National Nutrient Database lists the calories for popular cooked salmon preparations

• 248 calories in 3 ounces of grilled salmon
• 672 calories in 1 fillet (198g) of baked salmon
• 206 calories in 3 ounces of poached salmon

So while 6 ounces of raw salmon contains approximately 240 calories, after cooking that amount could have between 300-400 calories depending on the method. Just keep this calorie difference in mind when meal planning.

Calories in Wild vs Farmed Salmon

Another consideration is whether the salmon is wild-caught or farm-raised, as nutritional profiles can vary.

Wild salmon like sockeye, coho and king tend to be leaner with a higher omega-3 content. According to FatSecret, a 6 ounce serving of wild Atlantic salmon has:

• 241 calories
• 15g fat
• 1050mg omega-3s

Meanwhile, farmed Atlantic salmon is higher in fat and calories for the same portion size:

• 345 calories
• 24g fat
• 250mg omega-3s

The increased fat content adds over 100 more calories to a 6 ounce serving of farmed salmon compared to wild. However, farmed salmon is still considered an excellent source of protein and healthy fats – just with slightly higher calorie and lower omega-3 levels.

Calories in Canned Salmon

Canned salmon like pink, sockeye and red is a convenient option, but the processing method and addition of oil or water impacts its calorie content.

According to the USDA, a 3 ounce serving of canned salmon contains:

• Canned salmon, drained = 131 calories
• Canned salmon, drained with bones = 141 calories
• Canned salmon, oil packed = 218 calories

So oil packed canned salmon can have up to 75% more calories than a drained canned variety. Check the label carefully if you’re limiting calories.

Calorie Difference in Fattier Salmon Cuts

Calories can also be affected by which salmon cut you choose. Fattier portions like the belly and top half of fillet will be higher in calories than tails and bottom fillet.

For example, a 6 ounce serving of salmon belly contains approximately 300 calories, while salmon tail has around 200 calories for the same weight. Stick to leaner tail or bottom fillet cuts if watching your calorie intake.

Calories from Salmon Skin

Salmon skin is often considered a delicacy, but it comes at a caloric cost. Leaving the skin on salmon before cooking can increase the calorie content by 50 calories or more per fillet.

A 6 ounce grilled salmon fillet with skin provides around 300 calories, while removing the skin first drops it closer to 250 calories. So go skinless to save calories at mealtime.

Nutrients in Salmon – Protein, Fat, Carbs

To understand where salmon’s calories come from, let’s break down the main macronutrients:

Protein

• High quality complete protein
• 6 ounces raw salmon contains ~36g protein
• Helps build muscle, repair tissue and fight hunger

Fat

• Rich in heart-healthy omega-3 fats (EPA/DHA)
• Most fat concentrated in belly, skin, top half of fillet
• Provides satiety and aids nutrient absorption

Carbs

• No carbohydrates in salmon
• 0g of carbs per 6 ounce serving

So while salmon does contain a good amount of fat, it’s primarily the anti-inflammatory omega-3s our bodies need. Salmon is also zero carb, allowing it to fit into low carb and keto diets nicely.

Calories in Smoked Salmon

Smoked salmon delivers the delicious flavor of salmon in thin ready-to-eat slices. It makes a popular addition to bagels, salads, pasta and more. But how does smoking affect the calorie content?

In its most common form, smoked salmon is cold smoked rather than cooked. According to FatSecret, 3 ounces (85g) of smoked salmon has:

• 116 calories
• 2g fat
• 22g protein

Compared to cooked hot smoked salmon which provides closer to 145 calories for 3 ounces. So nutrition-wise, cold smoked varieties are still lower in calories than cooked salmon.

One thing to watch for is sweetened smoked salmon, which can have added sugars increasing the carb and calorie content. Always opt for plain, unsweetened smoked salmon to limit calories.

Best Low Calorie Salmon Recipes

To enjoy flavorful salmon while controlling calories, opt for healthy cooking methods like baking, grilling, poaching or smoking. Some delicious low calorie preparation ideas include:

• Baked Lemon Pepper Salmon – Coated with lemon, herbs and spices – 350 calories for 6 ounces

• Cedar Plank Grilled Salmon – Infuses delicious smoky flavor – 320 calories per 6 ounce serving

• Salmon Salad – Flaked salmon mixed with veggies like cucumber, tomato, avocado and fresh citrus – Around 300 calories for a large bowl

• Smoked Salmon Scrambled Eggs – Smoked salmon slices in place of bacon or sausage – Under 300 calories for a hearty breakfast

• Broiled Salmon Tacos – Salmon fillets broiled with Mexican spices and wrapped in corn tortillas – 350 calories for two large tacos

Frequently Asked Questions

How many calories are in 100g of salmon?

100 grams (3.5 ounces) of raw salmon contains approximately 146 calories.

Is salmon high in fat and calories?

While salmon does contain more fat compared to other types of fish, it is primarily the healthy omega-3 fatty acids EPA and DHA. Salmon also has zero carbohydrates. A 6 ounce portion of grilled or baked salmon typically provides 300-350 calories.

Is salmon or tuna lower in calories?

Salmon generally has more calories and fat compared to tuna. A 6 ounce serving of tuna provides around 175 calories and 1 gram of fat, while 6 ounces of salmon has about 300 calories and 15 grams of fat.

Is canned salmon high in calories?

It depends on the preparation. Canned salmon packed in oil has around 220 calories for a 3 ounce serving. But drained canned salmon only contains about 130 calories for the same weight.

Which has more calories – smoked salmon or cooked salmon?

Smoked salmon tends to be lower in calories than cooked salmon fillets. A 3 ounce serving of smoked salmon provides around 115 calories, compared to 245-300 calories for a 3 ounce cooked salmon fillet.

So when planning salmon meals or snacks, keep these calorie considerations in mind. Salmon can be a flavorful, nutritious option for many diets – just watch