Salmon, a type of fish is the powerhouse of most nutrients. They are safe, healthy, and low in calories. Salmon calories are an important factor to consider if you are consuming salmon on daily basis. They are rich in protein and high in omega 3 fatty acids which makes them highly nutritious.
The amount of calories in salmon depends upon the type of salmon and the way you are cooking with it. Since fishes are low in calories count, they are a part of the daily diet routine for centuries. Read this article to find out information regarding salmon calories and how much health benefit they can give to a person.
Different Types of Salmon and Their Calorie Count
King/Chinook Salmon
This is the most common and widely consumed Alaska Native type of salmon. They are abundant in high protein and rich in omega fatty acids and free of carbohydrates. With soft flesh and amazing taste, 100 grams of this salmon give you 231 calories and 0.5 fillets will give you 356 calories. It contains 17 grams of fat and 33.9 gms of protein. It is a healthy type of fish to include in your daily meal plan.
Coho
Coho is also known as silver salmon because of the sliver texture present on the fish and it is a species of anadromous fish. They are slightly higher in fat content than chinook. These salmons are low in calories which makes a great choice to include them in lunch or dinner. 100 grams of cooked coho serving will provide you 178 calories with 24 grams of protein. Since they are small in size, the whole salmon is used for cooking.
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Sockeye
Also known as Red salmon due to its rich red color texture, this salmon tastes excellent with a strong aroma. This type of salmon is less expensive and the perfect choice of fish for chefs. 3 oz of this salmon provides you with 143 calories. You can include this salmon in your diet with your calorie burn exercises.
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Pink Salmon
They are also known as humpback salmon are light-colored and have a slight hump when the fishes spawn. They are low fat and small in size which makes them a popular choice for cooking. Pink salmons are sold in cans. 0.5 fillets of pink salmons will give you 189 calories. If you are consuming 0.5 fillets of this salmon daily, then to burn 189 calories you need to walk around 15 minutes combining 20 minutes of swimming.
Chum
It is also known as dog or keta salmon. The roe, eggs present in the ovaries of this female fish are proven to be beneficial, tasty and healthy. It is a good choice to include chums in your daily diet since they are low in fat and for 100 grams they give 120 calories.
Atlantic Salmon
This type of species is widely known globally due to its taste and amazing nutrient contents. They are bigger in size and are enough to keep you full if you include them in just one meal time. Also known as King of fish, its 85 gms will provide you 175 calories.
Types of Cooking Salmon and their Calorie Count
Depending upon your diet requirements, to prepare salmon you do steaming or grilling
Steamed / Poached Salmon
Steaming is one of the healthiest ways to prepare a salmon fillet. The fish remains moist or juicy and thus it becomes enjoyable to taste it. You can poach them in water or vegetable stock. There will be no worries of extra fats or calories while steaming. The steamed salmon fillet will give you 145 calories for 100 grams.
Grilled Salmon
Grilling is the healthiest way to eat salmon because it will reduce the calories and fats. You can grill salmon by applying oil with salt and pepper on both sides of the salmon. A grilled one will provide you with 139 calories for 100 grams of salmon. Even if you miss doing exercises on daily basis, you can just add grilled salmon to your meal plan.
Smoked Salmon
Different types of salmon will have less or more calories once you smoke them. Except for the effect on sodium content, all the nutrients in salmon remain the same. You will get 117 calories after consuming 100 grams of salmon.
Health Benefits of Salmon
- Eating salmon prevents you from Cardiovascular disease. Fish provides you good heart health.
- Since salmons are low-calorie high protein seafood, it’s a perfect choice of food for weight loss and maintaining healthy body weight.
- It benefits you to improve your mental health. There are many nutrients in the fish that might help you to recover from depression and other psychological disorders.
- Even salmon is food sea food for pregnant woman as it has an abundant source of amino fatty acids that is good for infant brain development.
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