Salmon is a highly nutritious food. Salmon comes in fresh, baked, smoked, pink and canned varieties. As salmon contains a high amount of protein and fat – Omega 3 fatty acid and Trans fatty acid (just so you know, both fats are good for our health), so its calorie value is very low. We usually get 210 kcal per 100 gm salmon, which is lower than that of other types of fish we generally consume.
Contents
Calories in fresh salmon:
Fresh salmon are generally fresh water fish, which migrate to the ocean and again come back to the fresh water to reproduce.
The below lists an approximate idea of what calories 100 gram of fresh salmon would contain:
NUTRITIONAL INFORMATION:
- Calorie: 144 kcal
- Fat: 6 gram
- Carbohydrate: 0 gram
- Protein: 22 gram
Fresh Salmon Common Serving Size:-
Serving size calories (kcal)
1 oz boneless 42
100gram 144
1 cup 240
CALORIES IN BAKED SALMON:
Since salmon is very moist, it makes it extra delicious when consumed in oven baked form .Baking the fresh salmon between 170° C to 190°C(depending on recipe) or preheated oven as preferred.
The below lists the nutritional information (including calories) in a 100 gram of baked salmon.
NUTRITIONAL INFORMATION:
- Calorie- 154 kcal
- Fat – 7 gram
- Carbohydrate-0.8 gram
- Protein -23 gram
Baked Salmon Common Serving Size:
Serving size calorie (kcal)
1 inch (with bone) 20
1 oz (with bone) 28
1 cubic inch (boneless) 30
100 gram 154
1 cup flaked 235
1 medium (size) salmon steak 244
1 medium fillet 470
CALORIE IN SMOKED SALMON
Smoked salmon is prepared by cooking cured salmon (fresh/pink) over a wooden oven at varying temperatures (depending on recipes).
Below lists the nutritional information (including calories) in a100 gram of smoked salmon.
NUTRITIONAL INFO:
- Calorie : 115 kcal
- Fat: 4.1 gram
- Carbohydrate: 0.1 gram
- Protein: 18.30 gram
Smoked Salmon Common Serving Size:-
Serving size calorie (kcal)
1 inch boneless 17
1 piece 24
1 oz boneless 32
1oo gram 115
1cup flaked 160
CALORIES IN PINK SALMON:
Pink salmon as opposed to fresh salmon (which is found in fresh water) is found in cold water primarily in the Pacific and Arctic region.
Below lists the nutritional information (inc calories) in100 gram of pink salmon
NUTRITIONAL INFORMATION:
- Calorie : 114 kcal
- Fat: 5.47 gram
- Carbohydrate: 0.2 gram
- Protein: 31 gram
Pink Salmon Common Serving Size:
Serving size calorie (kcal)
3 oz 95
100 gram 114
1/2fillet 186
1lb 524
CALORIE IN CANNED SALMON:
Canned salmon is processed salmon( usually in brine), which are stored in air tight containers with a lifespan of 1-3 years, as opposed to fresh salmon.
Below lists the nutritional information in 100 gram of canned salmon.
NUTRITIONAL INFORMATION:
- Calorie: 140 kcal
- Fat: 6.20 gram
- Carbohydrate: 0 gram
- Protein : 20 gram
Canned Salmon Common serving size:-
Serving size calorie (kcal)
1oz 41
1 small can 133
100 gram 140
1 regular flat cans 252
1 tall cans 532
THINGS YOU SHOULD KNOW ABOUT SALMON
Nowadays we are very conscious about our health, which means we are constantly searching for some low calorie, low fat foods to maintain/improve our body weight. Consumption of low calorie salmon (as evident above) reduces the risk of heart diseases, heart attacks, strokes, obesity and keeps blood cholesterol level in normal limit. Salmon has a variety of benefits for us (contains omega 3 fatty acid and high protein with low calorie) which we should make a strong case for it in our daily meals.