How many calories are in 4 ounces of pink salmon? Your complete nutrition guide

December 11, 2025 •

3 min read

A standard 4-ounce serving of cooked, wild pink salmon contains approximately 130 calories, with its lean protein and low-fat profile contributing to its healthy reputation. Understanding exactly how many calories are in 4 ounces of pink salmon can help you make informed decisions, especially when considering different preparation methods like baking or opting for the convenient canned version.

Quick Summary

A 4-ounce serving of cooked wild pink salmon typically contains about 130 calories. The exact amount can differ based on preparation and whether it is raw or canned.

Key Points

Calorie Count: A 4-ounce serving of cooked wild pink salmon contains approximately 130 calories.
Preparation Matters: The calorie count changes slightly based on preparation (raw, cooked, canned) and added ingredients.
Naturally Lean: Pink salmon is a leaner species than others like King or Sockeye, contributing to its lower overall calorie count.
Nutrient-Dense: Beyond calories, pink salmon is an excellent source of lean protein, heart-healthy omega-3s, and essential vitamins like B12 and D.
Canned is Nutritious: Canned pink salmon is a great option, providing extra calcium from the soft, edible bones.
Wild vs. Farmed: Most pink salmon is wild-caught, offering a naturally healthier nutritional profile compared to some farmed varieties with higher omega-6 content.

Understanding the Calories in Pink Salmon

When calculating the calories in your meal, the preparation method is a key factor. The primary caloric contribution in pink salmon comes from its protein and fat content. As a leaner species of salmon, pink salmon naturally contains fewer calories from fat compared to fattier varieties like King or Sockeye. This section will break down the calorie counts for raw, cooked, and canned pink salmon.

Raw vs. Cooked Pink Salmon Calories

Calories can shift slightly after cooking, primarily due to moisture loss and the addition of cooking fats. A 4 oz portion of raw pink salmon is reported to have around 131 to 144 calories, with some sources providing varying data based on specific analysis. Once cooked using a dry heat method, a 4 oz portion stabilizes to approximately 130 calories. This marginal difference is mainly because cooking causes some moisture to evaporate, concentrating the nutrients and calories, though the addition of oil or butter will increase the final caloric value significantly.

The Calories in Canned Pink Salmon

Canned pink salmon offers a convenient and affordable option, but its nutritional profile is slightly different. A 4 oz serving of canned pink salmon with drained solids and bones contains about 156 calories. This higher count can be attributed to the inclusion of bones and the concentration that occurs during the canning process. Canned salmon also provides extra calcium from the softened, edible bones.

Pink Salmon vs. Other Salmon Species

Understanding how pink salmon compares to its more famous relatives is helpful for those monitoring their intake. Wild-caught pink salmon is known for being one of the leaner varieties. Here’s a comparison of calories and omega-3 content for a standard 3.5 oz (100g) serving of different salmon types:


Salmon Type (100g)	Approx. Calories	Approx. Omega-3s (mg)	Notes
Wild Pink Salmon	135	1100	One of the leanest wild varieties.
Wild Sockeye Salmon	157	1200	Higher in fat and flavor than pink.
Wild King Salmon	225	1476	Highest fat content and richest flavor.
Farmed Atlantic Salmon	208	1900+	Significantly higher fat and calories.

Beyond Calories: Pink Salmon's Nutritional Power

Pink salmon offers a wealth of nutrients in addition to its favorable calorie count. It is an excellent source of protein, which is essential for building and repairing tissues. Furthermore, it is packed with beneficial vitamins and minerals:

High-Quality Protein: A 4 oz serving provides a significant amount of lean, high-quality protein.
Omega-3 Fatty Acids: Contains beneficial EPA and DHA, vital for brain function and heart health.
Vitamin B12: An exceptional source of this vitamin, important for red blood cell formation and neurological function.
Vitamin D: Rich in vitamin D, which is crucial for bone health and immune function.
Selenium: Provides a good dose of this essential mineral, which plays a key role in thyroid health and DNA creation.

Maximizing Your Nutrition from Pink Salmon

To get the most nutritional value from your pink salmon, consider these cooking methods:

Baking: A simple oven bake with a little lemon and herbs keeps the added fat minimal while preserving nutrients.
Steaming: This gentle, moist-heat method is excellent for locking in flavor and delicate texture, retaining maximum omega-3 content.
Poaching: Poaching in broth or wine is another low-fat cooking technique that keeps the fish moist and tender.
Grilling: Grilling offers a smoky flavor and is a healthy preparation method. High heat can cause a minor loss of omega-3s, but pink salmon still retains plenty of its beneficial fats.

For more great recipe ideas and healthy cooking techniques, explore the offerings on the Alaska Seafood website at https://www.alaskaseafood.org/recipes.

Conclusion

In summary, a 4-ounce serving of cooked pink salmon provides a lean, protein-rich option with approximately 130 calories. The caloric value can change slightly with different preparation methods or if you choose the canned version, which offers a slightly higher calorie count but also boosts calcium intake. Regardless of your choice, pink salmon remains an excellent source of omega-3s, vitamins, and minerals, making it a healthy and satisfying component of any diet. Its versatility and robust nutritional profile make it a smart choice for a wide variety of meals.

Frequently Asked Questions

A 4-ounce serving of raw wild pink salmon contains approximately 131 to 144 calories, depending on the specific analysis.

A 4-ounce portion of cooked pink salmon provides around 21 to 23 grams of high-quality protein.

Cooking methods that use minimal added fat, like steaming or baking, will keep the calories low. Frying the salmon in oil or butter will increase the calorie content significantly.

Pink salmon is generally lower in fat and calories than fattier species like King or Sockeye salmon. Farmed Atlantic salmon also tends to have a higher calorie count than wild pink salmon.

Yes, a 4-ounce serving of canned pink salmon with bones contains around 156 calories, which is slightly more than a cooked fresh portion. However, canned salmon is a good source of calcium.

Pink salmon is rich in lean protein, omega-3 fatty acids, and essential vitamins such as B12 and D. It is also a good source of selenium.

Yes, wild pink salmon is often considered healthier than farmed alternatives because it has a better ratio of omega-3 to omega-6 fatty acids and lower levels of certain contaminants due to its natural diet.