Calorie Count: How Many Calories in Salmon?

Salmon is a nutrient-rich food that is high in omega-3 fatty acids and healthy fats, making it a popular ingredient in many delicious dishes. However, many people wonder how many calories are in salmon and whether it will lead to weight gain when included in their diet.

Star Foxair Craft invites you to explore the nutritional values, calories in salmon, and the benefits of this food to answer the question of how many calories are in 100g of salmon in the article below!

1. Nutritional Composition of Salmon

To answer the question, “How many calories in salmon?”, you can refer to the data from the United States National Nutritional Database below. In 100g of salmon, the nutritional components are as follows:

Nutritional Value	Wild-Caught Salmon	Farmed Salmon
Protein	19.8g	20.4g
Omega 3	1.2 grams/3 oz (85g)	1.7 grams/3 oz (85g)
Vitamin B12	3.18 µg	3.23 µg
Vitamin B6	0.818mg	0.636mg
DHA	1.12g	1.1g
Magnesium	29mg	27mg
Iron	0.8mg	0.34mg
Vitamin A	12 µg	58 µg
Selenium	36.5 µg	24 µg

2. How Many Calories in 100g of Salmon? 

On average, 100g of salmon contains about 200 calories, specifically, farmed salmon contains 208 calories, and wild-caught salmon has 142 calories. This is an ideal energy level that you can intake, especially for those who work out, wanting to build muscles. On average, an adult needs to intake about 2,000-2,500 calories per day. Besides salmon, you can supplement other dishes to ensure the necessary calories for daily body activities.

3. Does Eating Salmon Make You Fat?

The answer is NO. Although some people worry that eating salmon causes weight gain, in reality, weight gain is due to the way you cook, such as frying in oil and not being able to maintain a calorie deficit. That is, the amount of calories intake from food is more than the calories burned (due to little or no physical exercise).

In addition, 100g of salmon only contains 4.4 grams of fat and has about 200 calories, yet it is rich in protein and other vitamins. This makes salmon an ideal food to supplement into your healthy weight loss diet.

4. The Effects of Salmon on Health

In addition to the question, “How many calories in salmon”, you can understand more about the nutritional value that salmon brings along with its uses such as:

4.1 Good for Cardiovascular Health

A recent study has proven that increasing the intake of omega 3 fatty acids is beneficial for reducing the risk of cardiovascular disease. Experts recommend supplementing 2 servings of omega-3-rich salmon each week will be good for heart health. Moreover, the data in the study also shows that Japanese and Inuit people both have a lower risk of dying from heart disease compared to Westerners due to the higher frequency of salmon consumption.

4.2 Good for the Brain

Salmon contains a lot of protein and omega-3 fatty acids. These substances have been proven to be good for the brain, especially in children and pregnant women. Moreover, a review shows that consuming at least 2 servings of salmon each week can reduce the risk of memory loss by 10% and the risk of Alzheimer’s disease by 30%.

4.3 Supports Thyroid Improvement

Selenium is very necessary to enhance thyroid function. Therefore, salmon is a good food for the thyroid thanks to the abundant necessary selenium, helping to reduce thyroid antibodies in people with autoimmune thyroid disease.

4.4 Supports Weight Loss

A diet rich in omega-3 and protein in salmon combined with an exercise regimen can promote weight loss and effectively reduce belly fat.

5. How to Eat Salmon for Weight Loss, Good for Health

Whether “How many calories in salmon” or “Does eating salmon make you fat” depends on how you cook the dish. Here are 3 dishes from salmon that ensure nutrition, healthy without causing weight gain, and also have a unique taste.

Salmon Sushi 

• Step 1: Mix rice, add 3 teaspoons of white sugar, 1 tablespoon of vinegar, 2 teaspoons of salt, 3 teaspoons of white sugar, sesame oil
• Step 2: Divide the salmon into 2 parts: 1 part cut thinly to cover the sushi, the remaining part cut into rectangular pieces
• Step 3: Spread the rice evenly on the seaweed surface, arrange cucumber, carrot, avocado, salmon in the middle then roll it up
• Step 4: Place a thin layer of salmon on top, use a bamboo mat to roll it up tightly.

 

Salmon Porridge 

• Step 1: Rinse the fish, boil 500ml of water then blanch the salmon, pick it out and crush it
• Step 2: Fry the purple onion until fragrant then add the salmon to stir-fry the fish again
• Step 3: Add rice and salmon broth to cook porridge until the rice is tender
• Step 4: Add the fried salmon to the porridge pot then season to taste. You can add green beans to enhance the flavor of salmon porridge.

Salmon Salad 

• Step 1: Rinse kale and cherry tomatoes, then shred the kale, cut the tomatoes in half
• Step 2: Boil the egg, peel and cut in half, cut the avocado
• Step 3: Use a fork to cut into small pieces and gradually remove the fish bones, then you can pan-fry or grill the fish
• Step 4: Add a little salad dressing, then mix all into a thorough mixture and enjoy.

6. Note When Eating Raw Salmon

According to nutrition experts’ recommendation, normal people should eat fish at least 2 times/week, especially omega 3 rich fish like salmon.

Raw dishes like salmon sashimi, although very fresh and attractive, still have the risk of containing bacteria and pathogens if not properly preserved and processed. Therefore, when eating raw salmon, you need to note the following to ensure health:

• Preservation: The fish is frozen beforehand to -31°F (-35°C) to ensure that parasites in salmon have been killed. Note that household freezers usually do not guarantee the standard temperature.
• Choosing salmon: You should prioritize buying fresh salmon instead of frozen salmon, the color of the fish looks fresh, firm, has a fragrant smell, not bruised.
• Processing raw salmon: Need to keep clean the cutting board surface, food containers, and processing tools to prevent bacterial infection.

 

7. Who Should Not Eat Raw Salmon

Even healthy people should only eat raw salmon when the fish is properly processed and preserved. Some subjects should limit eating sashimi because eating raw salmon has the risk of infection such as: Children Pregnant women Elderly people People with weakened immune systems such as: cancer patients, liver disease, HIV/AIDS,…

Hopefully, with the above information, readers have been answered “How many calories in salmon?” or “Does eating salmon make you fat”, from there balance the nutritional diet in meals, ensuring health for yourself and loved ones!