Calorie Content of Pink Salmon
The number of calories in 100g of pink salmon depends on how it is prepared. Pink salmon is leaner than other salmon types. The calorie content varies whether it is raw, canned, or cooked. Understanding these differences is key for tracking your nutritional intake.
Calorie Breakdown by Preparation Method
- Raw Pink Salmon: A 100g serving of raw pink salmon contains approximately 127 calories. This value represents the energy content before adding oils or fats.
- Canned Pink Salmon: Canned pink salmon (solids with bone and liquid) has around 129 to 139 calories per 100g. The canning process may affect the total value. Using drained solids results in a count of approximately 138 calories. Edible bones increase the calcium content.
- Cooked Pink Salmon (Dry Heat): Cooking pink salmon with dry heat methods, like baking or grilling, increases caloric density due to water loss. A 100g portion of cooked, dry-heat pink salmon has about 149 to 153 calories. This provides a concentrated source of protein and fat in the same weight.
Nutritional Value of Pink Salmon
Pink salmon offers a range of nutrients. It is a source of high-quality protein, which is essential for muscle repair and immune function. It is also a source of omega-3 fatty acids, including EPA and DHA, known for their anti-inflammatory properties and benefits for brain health.
Key Nutrients in 100g of Cooked Pink Salmon:
- Protein: Approximately 25g
- Fats: Approximately 5g
- Omega-3s (DHA & EPA): Significant amounts, though varying by wild vs. farmed
- Vitamin D: Up to 87% of the daily value
- Vitamin B12: Over 100% of the daily value
- Selenium: Approximately 68% of the daily value
- Niacin (B3): Approximately 60% of the daily value
Pink Salmon Compared to Other Salmon Varieties
Pink salmon is known for its milder flavor. How does its nutritional profile compare to other salmon types? This comparison shows that while pink salmon is a low-calorie option, other varieties may offer higher concentrations of specific nutrients.
| Feature | Pink Salmon (Cooked) | Sockeye Salmon (Cooked) | Farmed Salmon (Cooked) |
|---|---|---|---|
| Calories per 100g | ~149-153 kcal | ~157 kcal (Wild) | ~206 kcal |
| Protein per 100g | ~25g | ~20g | ~22g |
| Fat per 100g | ~5g | ~8.4g | ~12g |
| Omega-3s | Good source, less than Sockeye | Very rich source | Rich source |
| Flavor | Mild, delicate | Stronger, fuller flavor | Rich, buttery |
| Source | Wild-caught (often) | Wild-caught | Farmed |
Culinary Uses and Weight Management
Pink salmon is a choice for healthy recipes due to its lower fat content. Its texture makes it suitable for salads, salmon cakes, or pasta dishes. Including pink salmon can be beneficial for those focused on weight management. Protein increases satiety and boosts metabolism, supporting healthy weight loss. The omega-3s may also assist in fat reduction, especially belly fat, when combined with an active lifestyle.
How Processing Affects Nutritional Content
The preparation and processing of pink salmon can affect its nutritional profile. Canned salmon offers a boost of calcium if you consume the soft, edible bones. The canning liquid can also contain minerals. Cooking methods that use excess oil can increase fat and calories. For the lowest calorie option, dry-heat cooking or steaming is a great choice.
Conclusion
The number of calories in 100g of pink salmon varies based on preparation, ranging from roughly 127 kcal for raw to about 153 kcal when cooked. Pink salmon remains a nutritional powerhouse, offering a lean protein source, heart-healthy omega-3s, and essential vitamins and minerals. Including this fish in your diet is a smart choice for overall health and wellness.
For more detailed nutritional information on various food types, including a comparison of different salmon species, refer to authoritative sources like Healthline.
