Calories and Nutrition Facts in 4 Ounces of Salmon

Understanding Calories and Nutrition in 4 Ounces of Salmon

Salmon is renowned as one of the healthiest fish you can eat. With ample protein, omega-3s, and key nutrients, salmon can be a nutritious addition to any diet. But how many calories are in a typical 4-ounce serving of this superfish?

This article provides a comprehensive overview of salmon nutrition facts, calories, health benefits, buying tips, preparation methods, and recipes. Read on to learn all about salmon calories and nutrients.

Calories in 4 Ounces of Salmon

Let's start with the key question - how many calories are in a 4-ounce salmon fillet? Here is the calorie count for various salmon types:

• Wild Atlantic salmon (raw) - 4 ounces has 178 calories
• Wild Pacific salmon (raw) - 4 ounces has 157 calories
• Farmed Atlantic salmon (raw) - 4 ounces has 206 calories
• Canned salmon - 4 ounces drained has 118 calories
• Smoked salmon - 4 ounces has 116 calories

So you can see, a typical 4-ounce serving of raw salmon ranges from 157-206 calories, depending on factors like habitat and farming methods. Canned and smoked salmon have lower calorie counts.

Macronutrients in Salmon

Now let's analyze the macronutrient profile of salmon.

Protein

Salmon is an excellent source of high-quality protein. A 4-ounce serving of raw salmon provides about 23-25 grams of protein. Canned has 19 grams per 4 ounces, while smoked supplies 21 grams.

This protein content helps support muscle growth and maintenance. Plus salmon protein is easily digested and utilized by the body.

Fat

Salmon contains omega-3 fatty acids like DHA and EPA, which have anti-inflammatory effects. Raw salmon has about 4 grams of fat per serving, while canned and smoked are just under 2.5 grams.

Some key benefits of salmon's omega-3 fats include:

• Heart health support
• Brain function support
• Fetal development
• Joint support

Carbohydrates

Salmon contains no carbohydrates. The small amounts listed on nutrition labels come from glaze or other additives if present.

Vitamins and Minerals

In addition to its robust protein and healthy fats, salmon also provides key micronutrients:

• B Vitamins - Niacin, B6, B12
• Vitamin D - Hard to find in foods, excellent for immunity
• Selenium - Antioxidant that supports thyroid function
• Potassium - For fluid balance and heart health
• Phosphorus - Supports bone strength

Together, these essential vitamins and minerals contribute to salmon's stellar nutritional profile. Even canned varieties retain many of these nutrients.

Choosing Wild vs Farmed Salmon

When purchasing salmon, you'll see both wild-caught and farm-raised options. Here is a comparison:

Wild Salmon

• Lower calorie count per serving
• Caught in Pacific, Atlantic, Alaskan waters
• No antibiotics or chemicals used
• Higher omega-3 levels
• More natural diet and habitat
• Higher price tag

Farm-Raised Salmon

• Higher calories per serving
• Raised in pens in coastal waters
• Can use antibiotics, pesticides
• Lower omega-3s if non-natural feed
• Lower contamination risk
• Lower cost

While wild salmon is typically considered superior, some farm-raised varieties use sustainable practices. Look for "Alaska Salmon" to get wild-caught fish.

Shopping for Salmon

When shopping for salmon, here are some tips:

• Check labels - Choose wild-caught or sustainably farmed
• Look for firmness - Flesh should bounce back when pressed
• Assess color - Should be bright red/pink with silvery skin
• Avoid odors - Fresh salmon has a mild scent
• Watch dates - Use frozen before expiry and fresh within 2 days

Buying high-quality salmon ensures you get optimal nutrition and taste.

Salmon Cooking and Preparation

Salmon can be prepared in many ways while retaining its nutrients. Try these healthy cooking tips:

• Baking - Bake at 400F for 10-15 minutes until flaky
• Sauting - Cook over medium-high heat in olive oil for 6-8 minutes
• Grilling - Grill skin-side up for 7-10 minutes
• Broiling - Broil 6 inches from heat for 8-12 minutes
• Poaching - Simmer gently in broth 8-10 minutes

Aim to cook salmon to an internal temperature of at least 145F. Let rest for 3 minutes before serving.

Healthy Salmon Recipes

Here are 3 nutritious recipe ideas using salmon:

1. Lemon Garlic Baked Salmon

• Brush 4oz salmon with olive oil and season with salt, pepper, and garlic
• Bake at 400F for 12-15 mins until opaque
• Finish with lemon juice and fresh parsley

2. Blackened Salmon Tacos

• Coat 4oz salmon with blackening seasoning
• Saut or grill for 4 minutes per side
• Serve in warm corn tortillas with avocado and salsa

3. Cajun Salmon and Rice

• Season 4oz salmon with Cajun spices and saut in oil for 7-8 minutes
• Serve over brown rice with sauteed peppers and onions

Salmon pairs well with assertive seasonings, citrus, fresh herbs, and vegetables.

Conclusion

With its stellar nutrition profile and ease of preparation, salmon is one of the best fish you can regularly enjoy. A typical 4-ounce serving of raw salmon contains 157-206 calories, with wild salmon on the lower end.

Rich in protein, omega-3 fats, B vitamins, potassium, and other nutrients, salmon offers impressive benefits for your heart, brain, immune system, and more. Carefully choosing wild-caught or sustainably farmed salmon ensures healthy nutrition.

Bake, grill, poach or saut salmon for quick, nutritious meals any night of the week. Include salmon in your routine for optimal health!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.