What Does 3 Ounces of Salmon Look Like? A Visual Guide to Salmon Serving Sizes

Salmon is one of the most popular and nutritious fish available. It’s rich in protein, omega-3 fatty acids, vitamins and minerals. The recommended serving size for salmon is typically 3-4 ounces. But what does 3 ounces of salmon actually look like on your plate?

Visual guides can be helpful when trying to estimate portion sizes of foods This article will provide a detailed visual guide to show you exactly what a 3 ounce salmon portion looks like, We’ll also discuss how many calories and grams of protein are found in 3 ounces of salmon

Why Is Salmon Good For You?

Before getting into what 3 ounces of salmon looks like, let’s discuss why salmon is so nutritious in the first place

Salmon is packed with high-quality protein A 3 ounce serving contains about 17-20 grams of protein Protein plays vital roles in building muscle mass and supporting metabolic function,

Additionally, salmon is one of the best sources of anti-inflammatory omega-3 fatty acids. EPA and DHA are two types of omega-3s that are linked to heart health, brain function, and better vision.

Salmon also contains a variety of important micronutrients:

• Vitamin B12 – supports red blood cell formation and DNA production
• Selenium – acts as an antioxidant to reduce inflammation
• Potassium – regulates fluid balance and blood pressure
• Vitamin D – essential for bone health and immune function

Given all these nutritional benefits, it’s no wonder that health organizations recommend eating salmon 1-2 times per week. Consuming adequate amounts of this superfish can have tremendous effects on overall health and wellbeing.

Visual Guide To 3 Ounces Of Salmon

Let’s take a look at what a 3 ounce serving of salmon looks like.

There are a few things to keep in mind:

• Salmon filets vary in thickness, which impacts the visual size. Thicker cuts will look larger than thinner cuts at the same weight.

• The visuals will differ slightly depending on whether the salmon is cooked or raw. Cooked salmon shrinks a bit.

• These photos use wild caught salmon. Farm-raised salmon tends to be lighter in color while wild salmon has a deeper orange/red hue.

With those caveats in mind, here is a general visual guide to show you what 3 ounces of salmon looks like both raw and cooked:

Raw Salmon

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A 3 ounce piece of raw salmon will be about the size of a checkbook or deck of cards. It will measure approximately 3.5 inches long by 2.5 inches wide and 1 inch thick.

As you can see it takes up most of the plate, so this would be considered a large portion of protein.

Baked or Grilled Salmon

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When salmon is cooked, it shrinks a bit in size and thickness. A 3 ounce piece of baked or grilled salmon will be just slightly smaller than the raw version.

It will measure roughly 3 inches long, 2 inches wide and up to 0.75 inches thick. Again it takes up most of the plate, emphasizing that this is a hearty protein serving.

Canned Salmon

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If using canned salmon, the visual is a bit different. A 3 ounce can of salmon is estimated to have about 1/2 cup of flaked fish.

When placed on a plate, a 1/2 cup of canned salmon makes a round pile taking up about half the plate. This shows the serving size difference compared to a fillet.

Salmon Steaks

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Salmon steaks are thicker cuts taken from the tail of the fish. A 3 ounce salmon steak will be around 1 inch thick and 2.5 inches in diameter.

Salmon steaks often come pre-portioned, but use the visual as a guide if you need to portion them yourself.

Smoked Salmon

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Smoked salmon has a firm, flaky texture. When portioning smoked salmon, the visual will be similar to a fillet.

A 3 ounce serving of smoked salmon is about 3 inches long, 2 inches wide and 1/4 inch thick since it’s pre-sliced very thin.

Nutrition Info For 3 Ounces Of Salmon

Now that you know what 3 ounces of salmon looks like visually, let’s examine the nutrition numbers:

• Calories: 119
• Protein: 17 grams
• Fat: 7 grams
• Carbs: 0 grams

The protein content comes out to about 6 ounces of cooked meat like chicken, beef or pork. So in terms of protein-rich foods, salmon provides a substantial amount.

The fat in salmon offers bonus nutrition, given that it’s primarily anti-inflammatory omega-3s. Salmon provides an efficient package of high quality protein, healthy fats and micronutrients.

Salmon Serving Size Recommendations

Health organizations provide the following recommendations for weekly salmon intake:

• American Heart Association – 8 ounces per week
• US Dietary Guidelines – 8-12 ounces per week
• American Diabetes Association – 2 servings per week

Based on this, aim for two 3-4 ounce servings of salmon per week. Pregnant women can safely consume up to 12 ounces (3-4 servings) weekly.

Consuming salmon twice a week provides enough omega-3s for cardiovascular protection, according to research. It also meets protein needs in a nutrient dense way.

5 Simple Ways To Eat 3 Ounces Of Salmon

Wondering how you might enjoy a 3 ounce salmon portion? Here are 5 healthy and delicious meal ideas:

• Baked salmon with roasted veggies – Top a 3 ounce salmon filet with lemon, herbs and bake until flaky. Serve with roasted broccoli, carrots, etc.

• Salmon salad – Flake a 3 ounce can of salmon over a salad with greens, tomatoes, avocado and balsamic dressing.

• Salmon tacos – Bake a 3 ounce salmon fillet, break into chunks and serve in corn tortillas with cabbage slaw and salsa.

• Salmon burgers – Make patties using 3 ounces of canned salmon mixed with breadcrumbs, egg, onion and seasonings.

• Smoked salmon toast – Top whole grain toast with 3 ounces of sliced smoked salmon, goat cheese, arugula and cracked black pepper.

As you can see salmon is very versatile. Get creative with seasonings, global flavors and homemade sauces to enjoy this powerhouse protein.

The Takeaway On 3 Ounces Of Salmon

Understanding proper portion sizes for nutritious foods like salmon is important for good health. Following the visual guide and nutrition information above provides a simple way to get familiar with what 3 ounces of salmon looks like.

Aim for two palm-sized 3-4 ounce servings of salmon per week. Choose wild caught salmon for maximum omega-3 benefits. Salmon delivers a treasure trove of nutrients essential for energy, metabolism, immunity and beyond.

So next time you shop for salmon, use the handy visual guide to get your protein portion just right. Aim for that checkbook sized raw fillet or deck of cards baked salmon steak. Eat salmon regularly to take full advantage of its health promoting properties. Your body and tastebuds will thank you!