Is Salmon Skin High in Calories? A Nutrition Breakdown

Salmon is well-known as a nutritious fish packed with protein, healthy fats, and essential nutrients But what about salmon skin specifically – is it just as good for you, or does it pack extra calories you should avoid?

Let’s take a closer look at the nutrition facts on salmon skin to find out if it fits into a healthy diet

An Overview of Salmon Skin

Salmon skin is the outer layer that covers a salmon fillet. It has a distinctive silvery-grey color and comes with edible scales attached. When fried in a pan or baked, the skin gets crispy and tastes great, like bacon.

In many cases salmon skin is removed and discarded before cooking the fillet. But chefs often leave skin on for added flavor and crunch. The skin helps lock in moisture and nutrients as well.

Some cuisines, like Japanese, even feature salmon skin as its own ingredient. You can eat it as a snack or put it in rolls, bowls, and other foods.

Calorie and Macronutrient Content

Here are the basic nutrition facts in 3 ounces (85 grams) of salmon skin:

• Calories: 159
• Fat: 8 grams
• Protein: 15 grams
• Carbs: 0 grams

This offers a moderate calorie count at under 160 calories for a standard serving. The majority of calories come from fat, with nearly half being healthy omega-3s.

Protein is also substantial at 15 grams per serving, providing 30% of the recommended daily value. And salmon skin contains no carbs.

Overall, the calorie density is on par with the flesh of salmon itself. While not low-calorie, it’s a good source of nutrients for the amount of calories.

Benefits of Salmon Skin Nutrition

Here are some of the top health benefits related to the nutrition profile of salmon skin:

• High in protein – Protein helps you feel full and satisfied, promotes muscle growth, and aids weight management. The ample protein in salmon skin makes it very filling.

• Rich in omega-3s – Salmon skin contains anti-inflammatory omega-3 fatty acids that are beneficial for heart health, brain function, and more.

• Low in mercury – Compared to other fish, salmon tends to be low in mercury. Salmon skin is a safer option than skin from fish like tuna.

• Supports weight loss – With its high protein and low calorie density, salmon skin can help reduce appetite and promote weight loss when eaten in moderation.

• Contains antioxidants – Salmon skin provides antioxidants like selenium and astaxanthin that combat cellular damage and inflammation.

Overall, salmon skin delivers an impressive nutritional package for its calorie content. It makes a tasty, protein-packed addition to any meal.

Comparing Salmon Skin to Other Foods

How do the calories in salmon skin stack up against other foods? Here is a calorie comparison per 3-ounce serving:

• Salmon skin: 159 calories
• Salmon fillet: 175 calories
• Chicken breast: 165 calories
• Pork chop: 210 calories
• Bacon: 240 calories
• Beef patty: 290 calories

Salmon skin is very comparable to the flesh of salmon itself, along with other lean proteins like chicken breast. It provides far fewer calories than bacon, which it mimics in texture when cooked.

For a seafood alternative, salmon skin is significantly lower in calories than the skin of fattier fish like tuna at 200 calories per serving. It’s an excellent source of nutrients for the calorie load.

Tips for Enjoying Salmon Skin in a Balanced Diet

Here are some tips for savoring salmon skin as part of a healthy, balanced diet:

• Enjoy salmon skin in place of meats higher in calories, like pork or beef. It makes a lighter, flavorful alternative.

• Bake or pan sear instead of deep frying to keep calories in check. Crispy roasted salmon skin is delicious.

• Stick to reasonable serving sizes around 3 ounces. Be mindful of portion control.

• Pair salmon skin with non-starchy vegetables like greens, broccoli, asparagus for a nutritious meal.

• Use diced salmon skin like croutons for extra crunch and protein in salads.

• Skip high-calorie sauces and enjoy salmon skin with just a squeeze of lemon.

The Bottom Line

Salmon skin provides a similar number of calories compared to the salmon fillet itself and other lean protein sources. It delivers a powerhouse dose of protein, healthy fats, and nutrients for those calories.

In moderation as part of a balanced diet, salmon skin can be enjoyed guilt-free as a tasty and nutritious addition to your plate. Crispy salmon skin makes a fabulous substitute for bacon or pork rinds if you are watching your waistline.