It’s a popular dish and ingredient in a variety of cuisines, and it can also be cooked in a variety of ways, from pan-frying and pan-searing to grilling and smoking.
If you like eating salmon fillet regularly, or plan on cooking salmon fillet for your next meal, then you are probably wondering how many calories are in salmon fillet!
Here’s the short answer: a typical 3 to 4-ounce (83 to 113 grams) serving of salmon fillet contains between 175 and 205 calories.
Most salmon fillets are served in 3-ounce, 4-ounce, or 3.5-ounce portions, so you can expect to consume 175 calories for a 3-ounce (83-gram) salmon fillet, 190 calories for a 3.5-ounce (100-gram) salmon fillet, and 205 calories for a 4-ounce (113-gram) salmon fillet.
Still, it also depends on the quality of the salmon steak and how you can cook it!
For more information about salmon fillets, including the nutritional value of salmon fillet, whether salmon fillet is good to eat regularly, and more, make sure to keep reading.
How Many Calories In Salmon Steak?
Now that you know how many calories are in a typical salmon fillet serving, how many calories are there in salmon steak?
A typical 3 to 4-ounce (83 to 113 grams) salmon steak serving contains between 175 and 205 calories.
That’s right – salmon fillets and salmon steaks have around the same amount of calories. Although this shouldn’t come as too much of a surprise!
Despite the same amount of calories, one difference between salmon fillets and salmon steaks is how they are cut.
Salmon fillet doesn’t contain bones, since it is cut along the spine. Salmon steak, on the other hand, is cut through the spine and sometimes served with bones.
Another difference is the taste and texture. Salmon fillets are flakier while salmon steaks are considered tastier!
Is Salmon Healthy?
Yes! Salmon is a good source of protein, which is good muscle growth and muscle repair, as well the general functioning of the muscles.
Salmon is also high in healthy long-chain omega-3 fatty acids, which have been linked to reducing the risk of heart disease and improving brain function.
On top of that, Salmon contains various important vitamins and minerals, including vitamin B6, vitamin B12, vitamin D, and selenium, niacin, and potassium.
So no matter whether you prefer salmon fillet or salmon steak, you can rest assured that salmon is, overall, one of the healthiest fishes you can eat.
How Much Protein Is In Salmon Fillet?
As mentioned just above, salmon is a good source of protein – an essential macronutrient that helps build and repair tissues, maintain muscle mass, and support immune function.
As a result, protein is an important part of a balanced diet!
But how much protein is in a salmon fillet, exactly?
A typical 3 to 4-ounce (83 to 113-gram) serving of salmon fillet will generally contain between 20 and 24 grams of protein.
For 3 or 4 ounces, that’s a lot of protein. It’s around the same amount of protein you will receive from eating 4 ounces of chicken, turkey, or lean ground beef!
How Much Fat Is In Salmon Fillet?
Like other fish, salmon is quite fatty. But it’s worth noting that salmon is a good source of healthy fats, including omega-3 fatty acids – which are known to improve heart health.
Put simply, salmon has more unsaturated fats than saturated fats and trans fats. Unsaturated fats are considered good or healthy fats, which can help to lower cholesterol levels and reduce the risk of heart disease.
So how much fat is there in salmon fillet?
A typical 3 to 4-ounce (83 to 113-gram) serving of salmon fillet will generally contain between 10 and 15 grams of fat.
It’s worth mentioning that the fat content in salmon can vary depending on where it’s caught and how it’s prepared. In general, however, salmon fillet is considered healthy due to its high amount of unsaturated fats.
How Many Carbohydrates Are In Salmon Fillet?
Like other meats, salmon is in carbs. In fact, a typical 3 to 4-ounce (83 to 113-gram) serving of salmon fillet will contain no more than 1 gram of carbohydrates – or even no carbohydrates at all.
If you are watching your carb intake as much as your calorie intake, just be aware that buying, or preparing, salmon fillets with breadcrumbs will increase the amount of carbohydrates!
Needless to say, adding other sides to your salmon fillet, such as potatoes or fries, will also increase the amount of carbs in the overall meal.
Is It OK To Eat Salmon Every Day?
You may have heard or read that it’s not considered good to eat fish on a regular basis – and it’s mostly true.
While salmon is a healthy food choice, it’s not recommended to eat salmon every day.
This is because of the contaminants that can collect in certain fish (from what they eat), like salmon, that can lead to health problems.
These contaminants mainly include mercury and PCBs.
Despite that, salmon still remains one of the healthiest dishes you can eat due to its nutritional value.
As with food or drink, just make sure to eat salmon in moderation – which is recommended as no more than two or three servings (3 to 4 ounces, or 83 to 113 grams) per week.
Conclusion
To summarize, a typical salmon fillet serving is between 3 and 4 ounces (83 and 113 grams). In this case, you can expect the salmon fillet to contain between 175 and 205 calories.
Specifically, this is around 175 calories for a 3-ounce (83-gram) salmon fillet, 190 calories for a 3.5-ounce (100-gram) salmon fillet, and 205 calories for a 4-ounce (113-gram) salmon fillet.
To avoid adding calories to salmon fillet, it’s best to pan-fry it using as little cooking oil as possible. You can also opt for a healthy, low-calorie cooking oil to cook the salmon fillet, such as avocado oil and coconut oil.
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