Our little 4 oz. pieces of wild king salmon taste rich and buttery, with soft flakes and a velvety finish. King salmon are liked for their high oil content, firm texture, and rich flavor. They are also called chinook, tyee, or blackmouth salmon. The fish’s flesh color can range from deep red to pale white, or “ivory. ” This prized winter white flesh is only found in about 10% of kings. In most cases, though, buyers should expect a pale pink or orange color from their king salmon.
King salmon have consistently won blind taste tests among salmon aficionados. Kings are the largest of the species, typically sitting at an average weight between 15 and 20 lbs. The fish’s high oil content makes it perfect for grilling, broiling, sautéing, baking, poaching, steaming, and smoking. In fact, almost any way you cook salmon will make it taste good on a king salmon.
Salmon is one of the most nutritious, delicious, and versatile types of fish you can eat. Rich in protein, healthy omega-3 fatty acids, various vitamins and minerals, salmon can be a great addition to a healthy, balanced diet. When cooking salmon at home, it’s important to understand proper portion sizes to ensure you and your family get just the right amount for your needs. But what does 4 ounces of raw salmon actually look like?
In this article, we’ll provide a visual guide to 4 ounce salmon portions. We’ll also offer tips on buying pre-portioned salmon getting the right amount when dining out and how to eyeball portions if you don’t have a scale on hand. Read on for a handy salmon portion education.
What Does 4 Ounces of Raw Salmon Look Like?
So what does 4 raw ounces of salmon look like without the guess work? Here are two easy visual comparisons:
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It is about the size of a deck of playing cards If you place a deck of cards next to a 4 ounce portion of raw salmon, they are very similar in size and thickness.
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It is approximately the size of a smartphone. A raw 4 ounce salmon filet is roughly the same length and width as an average smartphone like an iPhone or Samsung Galaxy.
Of course, the exact size and shape may vary slightly depending on the salmon variety. For example, 4 ounces of wild king salmon may be slightly thinner than 4 ounces of wild sockeye or coho salmon. But in general, if you envision a deck of cards or mobile phone, that’s a reliable gauge for visualizing 4 ounce raw salmon portions.
Buying Pre-Portioned Salmon
If you don’t want to guess how much salmon to eat, you could buy salmon that has already been divided up for you. Salmon filets that are 4, 6, or 8 ounces each are sold in many grocery stores, fish markets, and online seafood stores. For example:
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Lummi Island Wild Salmon’s 4-ounce cuts of wild king salmon are about the size of a smartphone and are vacuum sealed to keep them fresh.
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Trader Joe’s often carries 4 ounce portions of fresh farmed Atlantic salmon sealed in plastic.
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Thawed 4 ounce salmon burgers are available in the freezer section at many mainstream grocers.
Find 4 ounce portions that are individually wrapped in the seafood case or freezer section of the store. This is easy salmon that is ready to cook right away. Just check the label to confirm the exact portion size.
Estimating 4 Ounces of Salmon When Dining Out
If you want to maintain good portion control when eating out, use similar visual guidelines to estimate if you’re getting 4 ounces of salmon at a restaurant.
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Again, look for a portion about the size of a deck of cards or average smartphone.
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If the piece of salmon looks roughly an inch thick or less, that’s likely a 4 to 6 ounce serving.
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Scan the menu for any mentions of portion sizes like “4 oz grilled salmon filet” to get a sense before ordering.
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Ask your server upfront if you can request a specific 4 ounce salmon portion.
While cooking methods like grilling, broiling, and baking can reduce the total weight slightly, a visual inspection should still give you a good feel for whether or not you’re getting 4 ounces of cooked salmon when eating out.
Estimating Without a Food Scale
If you don’t have a kitchen scale on hand, don’t worry – you can still eyeball approximate 4 ounce raw salmon portions at home. Here are some tips:
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Start with a total piece of salmon weighing about 1 to 1 1/4 lbs. A salmon filet around this size will yield 4 nice 4 ounce portions.
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Slice the large filet horizontally into 4 even pieces. They don’t have to be perfect, just relatively equal in size.
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Imagine each piece is about the same size as a deck of cards and trim or adjust the portions as needed.
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Compare the portions side-by-side for visual consistency before cooking.
Getting in the habit of estimating 4 ounce portions will help train your eye over time. Consider occasionally weighing portions on a kitchen scale to check your estimating skills for accuracy.
Why 4 Ounces?
Nutrition experts generally recommend 4 to 6 ounces as an appropriate single serving size for salmon and other protein-rich fish. Here are some benefits of sticking to about 4 ounces per meal:
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Meets protein needs – 4 ounces of salmon provides around 20-25 grams of filling protein. This aligns with dietary guidelines for adequate daily protein intake.
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Limits calories – At roughly 200 calories, 4 ounces of salmon fits easily into most calorie budgets, especially when eaten in place of higher calorie meats or main dishes.
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Helps with portion control – Research shows dishing up single servings, rather than family-style platters, can prevent overeating.
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Provides omega-3s and other nutrients – You’ll get an excellent amount of healthy omega-3s, B vitamins, selenium, and potassium in a 4 ounce portion.
While a 3 or 5 ounce serving can also be reasonable, 4 ounces of salmon makes for a satisfying, nutritious meal for most adults.
Cooking Your 4 Ounce Portions
Once you’ve got your 4 ounce raw salmon portions measured or estimated, it’s time to cook! Salmon is delicious prepared by almost any cooking method. Here are some ideas:
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Roast, grill, or broil 4 ounce salmon filets seasoned with just olive oil, salt, and pepper for simple but tasty salmon.
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Pan sear 4 ounce portions skin-side up until browned, then flip and finish cooking until opaque in the center.
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Bake 4 ounce salmon fillets paired with roasted veggies and potatoes for a sheet pan dinner.
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Transform 4 ounce portions into salmon burgers or salmon cakes for a protein-packed patty.
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Poach, steam, or air fry 4 ounce salmon pieces for tender, flaky texture without added fat.
However you choose to cook it, enjoying salmon in proper 4 ounce portions offers culinary versatility and great nutrition. Now that you know exactly what 4 ounces of salmon looks like, you can confidently portion, prep, cook and savor the right salmon serving sizes for you.
Wild King Salmon Preparation Tips
King salmon is one of the tastiest types of salmon, and it doesn’t take much work to make. The fish’s natural flavor and texture are enough to stand out as a main course. That said, we prefer our king salmon grilled on a cedar plank with a sprinkling of sea salt. Finally, rub some freshly squeezed lemon juice and freshly ground black pepper into the skin. When buying wild king salmon online, we recommend a simple preparation to better experience the fish’s flavor.
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FAQ
How big is a normal portion of salmon?
What does 3 oz of salmon look like?
What do 4 ounces of fish look like?
Can I eat 4 oz of salmon everyday?
How do you measure 3 ounces of salmon?
But if you don’t have a scale, rather than weighing this out, the best visual indicator of 3 ounces of salmon serving is roughly the size of the palm of your hand or the size of a standard deck of playing cards or a checkbook. Knowing what 3 ounces of Salmon look like, you can easily measure 4 ounces of Salmon.
How much omega 3 is present in salmon compared to other fish?
Salmon contains 2150 milligrams of omega-3 per serving, which is a good amount. Mackerel for example contains much more, 4580 milligrams per serving, herring 2150 milligrams, oysters 329 milligrams, sardines 1463 milligrams, anchovies 411 milligrams and caviar 1046 milligrams.
How big should a salmon portion be?
If you’ve ever bought a whole salmon, you know that a whole or half salmon will always need to be butchered into several smaller fillets. A single salmon portion size is usually between 3 and 4 ounces. I have spent hours researching information and have found the visual method to estimate the size of salmon portions.
How many ounces of salmon should I eat?
Between 3 and 4 ounces of salmon is usually considered a healthy serving size. If you’ve ever bought a whole salmon, you know how large this fish can be. A whole or half salmon will always need to be butchered into several smaller fillets. A single salmon portion size is usually between 3 and 4 ounces.