Top 19 how many calories in a salmon fillet

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Do you know how many calories in salmon fillet? One serving of 227g salmon fillet can provide up to 468 calories. Check it out in our article.

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Most of the time, we are on the search for food that is pleasant – tasting and looking while being healthy at the same time. Among tons of different sources of protein available, salmon remains as one source of protein that is chosen frequently. Salmon is also great for providing you with a rich source of omega-3 oil, which has many benefits. And, it surely does you good in terms of minerals, vitamins, and nutrients. Then, what about salmons calorie count?

It’s difficult to state clearly you how many calories there are in a fillet of salmon. The reason is that it depends on a variety of things, such as the type of salmon and the cooking method. You’ll see how the calories diversify sharply according to different types.

Alaskan king salmon fillet grande — King salmon fillet

Determining the calories in salmon fillet before combining it into your diet will allow you to choose the type, as well as a cooking method while making a salmon based dish.

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The different salmon varieties

The calorie content in salmon can be as high as 304 to as low as 197, depending upon the species you choose. You can consult different salmon varieties below with a breakdown of calories, protein, and fat content so that you can pick the suitable one for your dietary needs.

1. King Salmon (Chinook)

This salmon can be identified by its flesh color that will range from ivory to bright red. The flesh is also soft to touch and gives a richer taste, thanks to higher fat content.

A 6 ounce serving of Chinook salmon will make for 304 calories, 33.9 grams of proteins and contain 17.7 grams fat.

2. Sockeye

The flesh color is deep red. A 6-ounce serving will provide for 286 calories with 36.2 grams protein and 14.6 grams fat. The higher fat content makes for a rich flavor when broiled or grilled.

3. Coho

This salmon has the flesh orange-red in color and firm to touch. A 6-ounce serving comes at 248 calories, with 36.8 grams of protein and 10.1 grams of fat.

4. Chum

Chum salmon has pale pink flesh and has a subtle taste. A 6-ounce serving has 204 calories with 34.3 grams of protein and 6.4 grams of fat.

5. Pink Salmon

Pink salmon has rosy pink colored flesh, as the name suggests. This type provides the lowest calorie count of 197. It has 33.9 grams of protein and 5.9 grams of fat

Types of Cooking and Salmon Calorie Count

Salmon is a versatile seafood item that can be grilled, poached, steamed, baked, fried, or smoked. You can choose how to have your salmon depending upon your dietary requirement.

Here are the common popular ways of serving salmon and the calorie content assigned with it:

1. Poaching or Steaming

As the easiest and healthiest ways to prepare salmon fillet, poaching will ensure that you have your salmon fillets moist and juicy. You can use water, stock, or wine for poaching, though water is recommended as the healthier option. A 100 grams poached salmon fillet will have 145 calories, 4.31 grams fat and 24.92 grams protein.

2. Grilling

Grilling is another choice for your salmon fillets if they are thick and have the skin intact. This will ensure that the fillet will not disintegrate once cooked through. Grilling a salmon fillet is as simple as applying a little oil on both sides and seasoning with salt and pepper. A 100 gram grilled salmon fillet will have 139 calories, 4.3 grams fat and 23.45 grams of protein.

3. Smoking

A smoked salmon fillet includes a cured salmon fillet and has been smoked using the hot or cold method. This is a popular way of serving salmon and is considered a delicacy. A 100 grams smoked salmon fillet will have 117 calories, 4.32 grams fat, and 18.28 grams protein.

4. Baking

Baking salmon fillets with little oil or butter to ensure that it is a healthy option. This method would work for thick fillets, steak cuts, or whole salmons. The best idea, especially if baking salmon fillets, would be to wrap them in foil along with herbs and seasonings and then be allowed to bake. A 100 gram baked salmon fillet will have 139 calories, 4.3 grams fat and 23.45 grams protein.

As the information stated above, the calories count will depend upon types of salmon, cooking methods as well as ingredients used. Provided that you do it right, salmon can be combined into your daily diet to give you enough calories needed during the day.