How Many Calories Are in 8 Ounces of Salmon?

Salmon is one of the most popular and nutritious fish you can eat Rich in protein and omega-3 fatty acids, salmon provides an array of health benefits.

But when watching your calorie intake you may wonder – how many calories are actually in salmon?

The calorie count for salmon can vary based on different factors. Keep reading to find out how many calories are in 8 ounces of salmon and how to enjoy salmon as part of a healthy diet.

Calculating Calories in Salmon

The total calories in salmon depends on a few key factors:

Cooked vs Raw

Cooking salmon causes it to lose moisture, concentrating the calories and nutrients. An 8 ounce raw salmon fillet has about 331 calories, while 8 ounces of cooked salmon has about 388 calories.

Wild vs Farmed

Wild salmon tend to be leaner with fewer calories than farmed varieties. 8 ounces of wild raw salmon has about 313 calories, while 331 calories are in 8 ounces of farmed raw salmon.

Cooking Method

Fattier cooking methods like frying or breading salmon can add extra calories. Baked, grilled or poached salmon has the lowest calorie count.

Serving Size

Larger serving sizes mean more calories. While a 3 ounce portion of salmon contains about 155 calories, 8 full ounces provides 331 calories.

As you can see, the cooking method, origin, and portion size impact the calories in salmon. But in general, an 8 ounce serving cooked salmon fillet contains about 300-400 calories.

Nutrition Facts for 8 Ounces Salmon

Along with calories, an 8 ounce serving of salmon provides:

• Protein: 49 grams
• Fat: 14 grams
• Omega-3s: 2.5 grams
• Vitamin D: 51% DV
• Vitamin B12: 136% DV
• Selenium: 70% DV
• Potassium: 959mg
• Phosphorus: 70% DV

Salmon is one of the best sources of anti-inflammatory omega-3 fatty acids EPA and DHA. It also provides high quality protein and several vitamins and minerals.

The nutritional values can fluctuate based on whether the salmon is wild or farmed, raw or cooked. But all salmon is very nutrient dense.

8 Ounce Salmon Fillet Calories by Cooking Method

To give you a better idea of calories in salmon, here is the breakdown for an 8 ounce fillet prepared different ways:

• Raw salmon: 331 calories
• Baked salmon: 388 calories
• Grilled salmon: 388 calories
• Broiled salmon: 388 calories
• Poached salmon: 370 calories
• Air fried salmon: 345 calories
• Pan seared salmon: 345 calories

As you can see, raw salmon is lowest in calories, while baked, grilled or broiled salmon is higher. But every salmon cooking method provides great nutrition.

Comparing Calories in 8 Ounces of Protein

How does the calorie count of an 8 ounce salmon fillet compare to other high protein foods?

• Salmon (8 oz): 388 calories
• Chicken breast (8 oz): 370 calories
• Top sirloin steak (8 oz): 390 calories
• Tofu (8 oz): 330 calories
• Lentils (8 oz): 230 calories
• Shrimp (8 oz): 220 calories

Salmon provides a similar amount of calories as other lean protein sources. Salmon and shrimp offer the most protein per calorie.

Benefits of Salmon Calories

Here are some of the top benefits that come with salmon calories:

• High in protein to preserve lean muscle mass and keep you full.
• Provides anti-inflammatory omega-3s for brain, heart and joint health.
• Rich source of vitamin D, selenium, B12 and other micronutrients.
• Promotes healthy cholesterol levels compared to red meat.
• Contains astaxanthin, an antioxidant that may protect skin from sun damage.

In moderation, the calories and fats in salmon provide essential nutrition for optimal health.

Potential Drawbacks of Salmon Calories

Salmon does contain some potential drawbacks to keep in mind:

• High in sodium if salty seasonings or cooking methods are used.
• Farmed salmon contains more calories and fat than wild.
• Fish can contain mercury and other contaminants from polluted waters.
• Some people are allergic to salmon and need to avoid it.

Eating wild, sustainably caught salmon in recommended portions can help minimize these downsides for most people.

Healthy Salmon Recipes and Meals

To take advantage of salmon nutrition, here are some tasty ways to cook an 8 ounce fillet:

• Maple glazed salmon with roasted asparagus
• Lemon garlic salmon with zoodles
• Salmon salad stuffed in avocado halves
• Salmon burgers with sautéed kale
• Salmon tacos with pineapple salsa
• Salmon fried cauliflower rice bowl
• Salmon sheets with cucumber, carrot, avocado
• Salmon niçoise salad
• Salmon poke bowl with brown rice
• Broiled salmon with dill yogurt sauce

With its versatility, salmon can be enjoyed for breakfast, lunch, dinner and make great leftovers too.

Portion Control is Key

While very nutritious, it’s best to keep salmon portions in check. The American Heart Association recommends eating 3.5 ounce portions of fish 2-3 times per week.

For most people, enjoying 8 ounces of salmon 1-2 times per week is a healthy target. This provides all the benefits of salmon nutrition without overdoing the calories, sodium or contaminants.

The Bottom Line

An 8 ounce cooked salmon fillet provides about 300-400 calories, depending on preparation method. Salmon is also packed with protein, omega-3 fatty acids, B vitamins, selenium and other nutrients.

Incorporating salmon into your diet in recommended portions offers huge benefits. Just be mindful of your total daily calorie needs and balance salmon with lots of vegetables, fruits, whole grains and other lean proteins.