How Many Calories in Salmon

how many calories in a piece of salmon

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Grilling and baking are both exceptional cooking techniques for salmon – and much healthier than frying your fish. Salmon has a fragile, yet abundant flavor and contains essential fatty acids as well as protein and other nutrients.

If you’re watching your calories, grilling or baking salmon are low-calorie cooking approaches. One of the major advantages of barbecuing and baking is that you do not need to add oil for either, so go on and fire up your grill or oven.

How Many Calories Are in Grilled Salmon Steak?

By itself, a 3-ounce portion of salmon contains approximately 144 calories, and a 6-ounce part consists of slightly less than 287 calories. So even if you go for the larger part, you’re still doing OK in the calorie department. To keep the calories low, marinade the salmon for a few hours in a mix of fresh lemon juice and your favorite herbs such as dill, tarragon and garlic. If you like, you can add olive oil to your marinade – 1 tablespoon contains about 119 calories.

If you cannot imagine having salmon without a buttery flavor, add a buttery alternative spread that’s without hydrogenated oils and low in saturated fat to the marinade. Bear in mind that 1 tablespoon of a normal butter alternative spread contains 80 calories.

Calories inĀ Salmon Fillet

Standard salmon fillet is ~6oz. Almost complete nutritional facts forĀ 6 ounces of salmon (including calories count) shown in Table 1 below.

Table 1. Calories in Salmon Grilled Plain Salmon Fillet 178g (Approx 6 oz)
Calories 367 Sodium 109 mg
Total Fat 22 g Potassium 0 mg
Saturated 4 g Total Carbs 0 g
Polyunsaturated 0 g Dietary Fiber 0 g
Monounsaturated 0 g Sugars 0 g
Trans 0 g Protein 39 g
Cholesterol 112 mg
Vitamin A 2% Calcium 3%
Vitamin C 11% Iron 3%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Last modified: October 31, 2017

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