A Detailed Look at Pink Salmon Calories
Pink salmon, scientifically known as Oncorhynchus gorbuscha, is the most abundant and smallest of the Pacific salmon species. It is celebrated for its mild flavor, delicate texture, and affordability, especially in its canned form. For those conscious of their diet, its relatively low-calorie and high-protein content make it an excellent dietary staple.
Calorie and Nutrition Breakdown by Serving Size
To understand the caloric value, it's essential to consider the portion size and state of the fish. Nutritional information varies slightly depending on whether the salmon is raw, cooked, or canned. Below are the approximate figures based on standard serving sizes:
- Raw Pink Salmon (per 1 oz / 28g): Approximately 36 calories, with a macronutrient breakdown of 67% protein and 33% fat.
- Cooked Pink Salmon (dry heat, per 3 oz / 85g): Around 130 calories, comprised of 64% protein and 31% fat. A 120g medium fillet contains about 152 calories.
- Canned Pink Salmon (3 oz / 85g, drained solids): Approximately 116 calories, with 72% protein and 28% fat. If the can contents are not drained, a 3 oz serving provides around 110 calories.
Wild vs. Farmed Pink Salmon Calories
The environment and diet of a salmon significantly impact its nutritional profile. Most commercially available pink salmon, especially canned varieties, are wild-caught, primarily from Alaska. However, comparing wild and farmed salmon in general offers insight into how sourcing affects calories.
Farmed salmon generally have a higher fat content due to a controlled diet, resulting in more calories per serving than their wild counterparts. For instance, a 3.5-ounce serving of farmed salmon may contain around 206 calories, while wild salmon of the same size is closer to 182 calories. This difference is largely due to farmed fish eating pellets designed for weight gain. Wild pink salmon, living an active migratory life, remains leaner and lower in fat and calories.
Pink Salmon vs. Other Popular Seafood Choices
When choosing fish for a low-calorie diet, it's helpful to see how pink salmon compares to other common seafood. As a lean fish, pink salmon typically has fewer calories than fattier fish like mackerel, but more than very lean fish like cod.
| Seafood Type (per 100g) | Approx. Calories | Approx. Protein | Approx. Fat |
|---|---|---|---|
| Pink Salmon (Canned) | 139 kcal | 19.8 g | 2.1 g |
| Sockeye Salmon (Canned) | 153 kcal | 20.5 g | 2.3 g |
| Mackerel | 262 kcal | 19.0 g | ~20 g |
| Trout | 168 kcal | 23.8 g | ~8.0 g |
| Atlantic Cod (Canned) | 105 kcal | 22.8 g | ~0.5 g |
The Impact of Cooking Method on Calorie Count
How you prepare pink salmon has a significant impact on the final calorie total. Simple, dry cooking methods will keep the calories low, while adding oils and sauces will increase them. Here are a few options for low-calorie preparation:
- Baking or Grilling: Use minimal oil and season with lemon, herbs, and spices to enhance flavor without adding many calories. Recipes like low-cal spice-rubbed salmon use simple seasonings.
- Poaching: Cooking salmon in a liquid like water, broth, or white wine adds no fat and keeps the fish moist.
- Pan-Searing (with caution): Use a non-stick skillet with a small amount of oil, like in a keto skillet salmon recipe, to achieve a crispy exterior.
- Canning/Pouching: Canned pink salmon is a convenient option with consistent calorie counts.
Pink Salmon's Benefits Beyond Calories
While the low-calorie count is a major draw, pink salmon offers a wealth of other health benefits. It is a fantastic source of:
- High-Quality Protein: Essential for muscle repair, growth, and satiety.
- Omega-3 Fatty Acids (EPA and DHA): Crucial for heart health, brain function, and reducing inflammation.
- Vitamin B12 and Vitamin D: Important for energy, bone health, and immune function.
- Astaxanthin: A powerful antioxidant responsible for the salmon's pink hue.
- Selenium: Supports thyroid health and acts as an antioxidant.
A Low-Calorie Meal Plan with Pink Salmon
Creating a satisfying, low-calorie meal with pink salmon is simple. A grilled pink salmon fillet can be paired with steamed vegetables like broccoli or asparagus and a side of quinoa or brown rice. For a lighter meal, flake canned pink salmon into a salad with fresh greens, lemon juice, and a light vinaigrette. For a more creative option, try easy salmon stuffed tomatoes or gratins.
Conclusion
Pink salmon is a lean, nutrient-dense protein source that is naturally low in calories. A 3-ounce cooked serving typically contains around 130 calories, with variations depending on whether it is fresh or canned. To maintain its low-calorie profile, opt for simple cooking methods like baking, grilling, or poaching. Beyond its modest calorie count, pink salmon offers substantial health benefits, including high-quality protein, essential omega-3 fatty acids, and key vitamins and minerals. Whether fresh, frozen, or canned, this versatile fish is an excellent addition to a health-conscious diet.
For more information on the nutritional value of pink salmon, you can visit the Alaska Seafood Marketing Institute: https://www.alaskaseafood.org/species/pink-salmon/.
