How Many Calories Are in 7 Ounces of Salmon? A Closer Look

Salmon is one of the most nutritious omega-3 rich fish you can eat. Many health organizations recommend eating fish like salmon at least twice a week. But if you’re watching your calorie intake you may wonder – just how many calories are in a 7 ounce salmon portion?

In this article, we’ll break down the calories and nutrients in 7 ounces of salmon We’ll compare different salmon types like wild vs farmed, raw vs cooked, and fresh vs canned. You’ll also learn how salmon stacks up against other popular fish like tilapia and cod

Let’s dive in and find out exactly how many calories you’ll get from a 7 ounce serving of this superstar fish.

Calorie Count in 7 Ounces of Wild Salmon

Wild salmon is one of the best types of salmon because it has more nutrients than other types. Here are how many calories are in a 7-ounce serving of some popular types of wild salmon:

• Sockeye (red) salmon: 392 calories
• Coho (silver) salmon: 364 calories
• King (Chinook) salmon: 406 calories
• Pink salmon: 289 calories

As you can see, calories range from 289 to 406 calories per 7 ounce portion. Red king salmon contains the most calories due to its high fat content. Meanwhile, leaner pink salmon has the fewest calories.

Wild salmon has more omega-3 fatty acids than farmed salmon, no matter what kind it is. It also has fewer environmental contaminants like PCBs.

Farmed Salmon Has Slightly More Calories

While wild is best, farmed salmon is still a healthy choice. Here’s how it compares calorie-wise to wild:

• Farmed Atlantic salmon: 411 calories per 7 oz
• Wild sockeye salmon: 392 calories per 7 oz

On average, farmed salmon packs about 6% more calories per serving than wild salmon. The extra calories come from its higher fat content – farmed salmon tend to have more omega-6s and saturated fat compared to wild.

However, some farmed salmon is raised in eco-friendly ways to limit toxins. Look for the “Responsibly Farmed” logo when buying farmed salmon.

Calories in Salmon Vary By Cooking Method

Preparation and cooking method significantly impact the calories in a 7 ounce salmon portion.

Here’s how cooking style affects the calorie counts:

• Raw salmon: 289 calories
• Poached salmon: 330 calories
• Grilled salmon: 364 calories
• Baked salmon: 406 calories
• Fried salmon: 532 calories

Frying salmon packs on the most extra calories due to the large amount of added oils. Meanwhile, poaching, grilling, and baking add minimal extra calories.

For the lowest calorie prep, enjoy salmon raw in dishes like poke bowls, crudo, or sashimi. Otherwise, opt for wet cooking methods like poaching or foil steaming to retain moisture.

Salmon vs. Other Fish: Calories and Nutrients Compared

How does salmon compare to other popular types of fish like tilapia and cod? Here’s a calorie and nutrient breakdown for 7 ounce cooked portions:

Salmon:

• Calories: 364
• Fat: 16g
• Protein: 49g
• Omega-3s: 3,000mg

Tilapia:

• Calories: 238
• Fat: 6g
• Protein: 43g
• Omega-3s: 250mg

Cod:

• Calories: 231
• Fat: 2g
• Protein: 43g
• Omega-3s: 390mg

As you can see, salmon contains more calories and fat compared to mild white fish. However, it also packs over 10 times the anti-inflammatory omega-3 fatty acids as tilapia and cod.

Overall, salmon provides the best balance of healthy fats, protein, and vital nutrients like vitamin D, selenium, B vitamins, and antioxidants. It’s worth the slightly higher calorie count.

Canned Salmon Calories and Nutrition Facts

What about canned salmon? Here are the calories and nutrients in a 7 ounce serving:

• Calories in canned pink salmon: 289
• Calories in canned red sockeye: 365

The canning process adds minimal extra calories – canned has roughly the same amount as cooked fresh salmon.

However, canned salmon contains higher sodium levels, averaging 350-450mg per serving. Choose low-sodium options when possible. Rinsing the salmon before eating can reduce the sodium content.

Benefits of canned salmon include longer shelf life, budget friendliness, and convenience. It also contains small, soft bones with calcium. Canned salmon works perfectly in salmon patties, salads, sandwiches, and casseroles.

Tips for Enjoying Salmon as Part of a Balanced Diet

Here are some quick tips for reaping the benefits of salmon without excess calories:

• Choose wild salmon for more omega-3s and nutrients.
• Grill, poach, or bake instead of frying to cut calories.
• Enjoy salmon 2-3 times per week for optimal nutrition.
• Pair with non-starchy veggies like asparagus or Brussels sprouts.
• Flavor simply with lemon, herbs, garlic, mustard, or salsa.
• Look for sustainable fishing certification labels when buying.
• Rinse canned salmon to reduce sodium intake.

With its stellar nutritional profile and variety of preparations, salmon can be enjoyed as part of a healthy, well-balanced diet.

The Bottom Line

A 7 ounce serving of salmon contains between 289-406 calories depending on preparation method. Wild salmon generally has fewer calories and more omega-3 fatty acids than farmed. Frying adds the most calories, while poaching, grilling, and baking are lower calorie cooking methods.

Compared to other fish, salmon packs more calories and fat, but also anti-inflammatory omega-3s, vitamin D, selenium, B vitamins, and antioxidants. When eaten in recommended portions as part of a balanced diet, salmon provides major health benefits.