How many calories are in 8 oz of pink salmon?

November 17, 2025 •

3 min read

According to nutritional data, an 8-ounce serving of canned, drained pink salmon contains approximately 313 calories, while a wild-caught, raw fillet of the same weight has about 288 calories. This variation highlights the importance of preparation and processing methods when calculating how many calories are in 8 oz of pink salmon.

Quick Summary

The calorie count for 8 ounces of pink salmon depends on whether it is canned, fresh, or cooked. Wild-caught raw pink salmon is slightly lower in calories than its canned, drained counterpart, both providing a rich source of protein and healthy fats.

Key Points

Calorie variation exists: 8 oz of raw pink salmon has roughly 288 calories, while canned and drained can contain around 313 calories.
Canning process affects nutrition: Canned pink salmon often contains bones and skin, increasing calcium, but also higher sodium due to preservation.
Cooking method is key: Frying salmon adds more calories from oil, whereas baking or grilling preserves its low-calorie nature.
Rich in protein and omega-3s: Regardless of preparation, pink salmon is a great source of lean protein and beneficial omega-3 fatty acids.
Nutrient powerhouse: It provides essential vitamins like B12 and D, along with important minerals such as selenium.
Health benefits beyond calories: Consuming pink salmon supports muscle repair, cardiovascular health, and bone density.

Calorie breakdown for 8 oz of pink salmon

Understanding the calorie content of pink salmon is crucial for those tracking their nutritional intake. The exact number of calories will vary based on the form and preparation method of the fish. Two of the most common forms are canned and raw wild-caught pink salmon, each with distinct nutritional profiles.

Canned pink salmon (drained solids)

Canned pink salmon is a convenient and affordable option, often packed with its bones and skin for extra nutrients like calcium. For an 8-ounce serving of the drained solids, the calorie count is approximately 313 calories. This is broken down into a healthy ratio of protein and fat, with no carbohydrates.

Nutritional highlights for 8 oz canned pink salmon:

Protein: Approximately 52 grams.
Fat: Around 11 grams, including omega-3 fatty acids.
Vitamins: An excellent source of Vitamin B12 and Vitamin D.

Raw wild-caught pink salmon

For those who prefer a fresher option, 8 ounces of raw, wild-caught pink salmon offers a slightly lower calorie count, coming in at approximately 288 calories. This difference is largely due to the varying fat content compared to the canned product, which can include some oil depending on how it's packed.

Key nutrients in 8 oz of raw pink salmon:

Protein: Roughly 46 grams.
Fat: Approximately 10 grams, rich in heart-healthy omega-3s.
Vitamins & Minerals: A good source of Vitamin B12, Niacin, and Selenium.

Comparison table: Pink salmon nutrition (per 8 oz)


Nutritional Aspect	Canned, Drained Pink Salmon	Raw, Wild-Caught Pink Salmon
Calories	~313 kcal	~288 kcal
Protein	~52g	~46g
Total Fat	~11g	~10g
Saturated Fat	~2g	~2g
Omega-3s	High content	High content
Sodium	Higher, due to canning process	Lower, naturally occurring

How preparation methods affect calorie count

The final calorie count of your pink salmon can also change based on how you cook it. Frying salmon in oil will add significantly more calories than baking, grilling, or poaching it. For example, pan-searing salmon in oil can increase the calorie count, with some sources reporting upwards of 400 calories for an average-sized portion. Cooking with dry heat, such as baking, is a great way to preserve the fish's natural flavors while keeping the calories low.

Health benefits of pink salmon

Beyond its calorie count, pink salmon offers a multitude of health benefits that make it an excellent addition to a balanced diet. Its high protein content is vital for muscle repair and growth, and the healthy fats, particularly omega-3s, are known for their anti-inflammatory properties and support for cardiovascular health. Pink salmon is also a powerhouse of essential vitamins and minerals, including Vitamin D, which is crucial for bone health and immune function.

List of key nutritional benefits

Rich in Protein: Supports satiety, muscle development, and tissue repair.
Excellent Source of Omega-3s: Reduces inflammation and supports brain and heart health.
High in Vitamin D: Promotes bone health and supports the immune system.
Packed with Vitamin B12: Essential for nerve function and the production of red blood cells.
Contains Selenium: An antioxidant that protects cells from damage.

Conclusion

The number of calories in 8 oz of pink salmon can range from approximately 288 in its raw, wild-caught form to about 313 in its canned, drained version. While both are excellent sources of lean protein, heart-healthy omega-3s, and essential vitamins, the preparation method and form of the fish can lead to minor variations in calorie content. By understanding these differences, you can easily incorporate this nutritious seafood into your dietary plans and reap its numerous health benefits.

This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for any health concerns.

Frequently Asked Questions

Generally, canned pink salmon that is drained has a slightly higher calorie count per 8 ounces (around 313 kcal) compared to 8 ounces of raw, wild-caught pink salmon (around 288 kcal).

Pan-frying pink salmon will increase its calorie count by adding oil during cooking. Depending on the amount of oil used, this can add significant calories compared to methods like baking or grilling.

Yes, 8 ounces (about 227 grams) is a generous but healthy portion size for pink salmon. It provides a substantial amount of lean protein and healthy fats while remaining a low-calorie option, especially when prepared without excessive oil.

The protein content in an 8-ounce serving of pink salmon is high, typically ranging from about 46 grams in the raw form to 52 grams in the canned and drained version.

Canned pink salmon can be higher in sodium due to the salt added as a preservative during the canning process. Raw pink salmon naturally has a much lower sodium content.

Yes, canned pink salmon retains its beneficial omega-3 fatty acids. These healthy fats are preserved during the canning process, making canned salmon a convenient source of this important nutrient.

Cooking with dry heat, such as baking, grilling, or broiling, adds very few to no extra calories to pink salmon. This is an ideal method for keeping the calorie count low while preparing the fish.