How many carbs are in blackened salmon? A Nutritional Deep Dive

October 30, 2025 •

4 min read

While plain salmon is naturally a zero-carb food, the preparation is what dictates how many carbs are in blackened salmon. The total carbohydrate count is heavily influenced by the type of seasoning blend used and whether any additional ingredients with carbs are included.

Quick Summary

The carb content of blackened salmon depends on the spices and cooking method used, with homemade versions typically being very low in carbs. This popular dish is a healthy, protein-rich option for many diet plans, including keto.

Key Points

Low Carb Base: Salmon itself contains virtually no carbohydrates, making it an excellent foundation for a low-carb meal.
Seasoning is Key: The carb count for blackened salmon depends entirely on the spice blend used. Homemade, sugar-free blends keep carbs very low.
Restaurant Variation: Restaurant-prepared blackened salmon can contain significantly more carbs and sodium due to different seasoning and preparation methods.
Keto-Friendly: Blackened salmon is a popular and suitable choice for the keto diet when prepared with a sugar-free spice mix.
Rich in Nutrients: Beyond being low in carbs, blackened salmon is packed with high-quality protein and beneficial omega-3 fatty acids.
Side Dish Impact: The total carb count of your meal can be kept low by serving blackened salmon with appropriate side dishes like vegetables instead of starchy sides.

Decoding the Nutritional Profile of Blackened Salmon

At its core, blackened salmon is a highly nutritious protein source. Salmon is renowned for its high content of lean protein and heart-healthy omega-3 fatty acids, which are vital for brain function and reducing inflammation. However, the "blackened" aspect introduces a variable element that impacts the final macronutrient count, specifically the carbohydrates. Blackening is a Cajun and Creole cooking technique involving a heavy coating of spices that is seared in a very hot skillet. The spice blend is the primary source of any carbohydrates in the finished dish.

The Role of Spices in Carb Content

The traditional blackening seasoning consists of a mix of dry spices such as paprika, cayenne pepper, black pepper, onion powder, garlic powder, and various dried herbs like oregano and thyme. A homemade blend using these ingredients typically adds a negligible amount of carbohydrates per serving. For example, a single tablespoon of a standard mix might contain only 1-2 grams of carbs and some dietary fiber.

However, the carb count can climb if you use a store-bought, pre-packaged blackening seasoning. Some commercial blends may include additives, anti-caking agents, or even sugar to enhance flavor, all of which contribute to the final carbohydrate tally. When preparing blackened salmon, it's crucial to check the ingredient list of any seasoning you purchase if you are monitoring your carb intake strictly.

How Many Carbs are in Blackened Salmon? A Detailed Look

To accurately answer the question of how many carbs are in blackened salmon, one must consider the preparation method. A wild-caught salmon fillet by itself contains zero carbohydrates. The only carbs come from the seasoning and any other ingredients added during cooking, such as melted butter or oil, which also contain no carbs. Therefore, controlling the seasoning is key. Different nutritional databases and recipes show varied carb counts for blackened salmon, illustrating the importance of knowing your ingredients.

Here’s a comparison table showcasing the difference in carb content between various preparations based on different nutrition sources:


Preparation Method	Carbohydrates (per 4 oz serving)	Net Carbs	Notes
Homemade (sugar-free)	< 2g	< 1g	Assumes a typical low-carb blend with no sugar.
Commercial Seasoning	~4g	~3g	Example from Sam's Club fillet, suggesting minimal added carbs.
Restaurant Example	3g	2g	Example from Applebee's, demonstrating a low carb count.
Potential High-Carb Scenario	17g	14g	An example of where added sugar or fillers in a blend could raise the count significantly.

As you can see, the difference between a high-carb and low-carb blackened salmon can be significant. By making a sugar-free homemade seasoning, you can ensure your meal remains a very low-carb option, making it ideal for keto or other restricted carbohydrate diets.

Preparing Low-Carb Blackened Salmon at Home

To guarantee a minimal carb count, the best approach is to make your own seasoning blend. Here is a simple, keto-friendly recipe:

Ingredients:
- 1 Tbsp smoked paprika
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp cayenne pepper (adjust to your spice preference)
- 1/2 tsp black pepper
- Salt to taste

Simply mix these spices together and rub them generously onto your salmon fillets. Cook the salmon in a hot, cast-iron skillet with a high-heat cooking oil like avocado oil or ghee to achieve the classic blackened crust without adding extra carbohydrates or unhealthy fats.

Serving Suggestions for a Low-Carb Meal

To keep your entire meal low-carb, consider these side dishes:

Cauliflower Rice: A perfect substitute for traditional rice, absorbing the flavors of the salmon.
Steamed Asparagus: A classic pairing that is very low in carbs and high in nutrients.
Sautéed Zucchini: Quick to cook and complements the spicy fish well.
Green Salad: A bed of mixed greens with a simple vinaigrette is a refreshing, low-carb option.

The Health Benefits Beyond Low Carbs

Beyond its low carbohydrate nature, blackened salmon offers numerous other health advantages. Salmon is a fatty fish packed with beneficial nutrients:

Omega-3 Fatty Acids: These essential fatty acids, particularly EPA and DHA, are known to support heart health, reduce inflammation, and improve brain function.
High-Quality Protein: Salmon provides a significant amount of high-quality protein, which is crucial for building and repairing tissues, and for maintaining satiety, which can assist in weight management.
Vitamins and Minerals: It is a good source of B vitamins, potassium, and selenium, which contribute to overall health and vitality.

Conclusion: A Versatile and Healthy Choice

Blackened salmon is an excellent addition to a healthy diet, especially for those watching their carb intake. By paying close attention to the ingredients in your seasoning blend—or by simply making your own sugar-free version—you can ensure the dish remains very low in carbohydrates. With its rich flavor, high protein, and omega-3 content, blackened salmon is a versatile and nutritious meal that can easily be customized to fit your dietary needs. It proves that delicious food and mindful eating can go hand-in-hand, making it a perfect choice for anyone on a keto or low-carb journey.

The Importance of Ingredient Awareness

Ultimately, understanding your ingredients is the most important takeaway. While the basic salmon is carb-free, the seasonings are the wild card. Always opt for fresh, homemade spice blends when possible to maintain full control over the nutritional content, or carefully read the labels of pre-made mixes. This small effort ensures you get all the nutritional benefits of the salmon without any unwanted carbs, allowing you to enjoy this flavorful dish guilt-free.

Princeton University Nutrition Label: Blackened Salmon

MyNetDiary Calories in Blackened Salmon by Macro Foods

Eat This Much North Atlantic Fish Company Blackened Atlantic Salmon Fillet

Mom Foodie Blackened Salmon Recipe

EatWellEnjoyLife Blackened Salmon on The Grill (Paleo, Keto)

Mom Foodie Blackened Salmon Recipe

Carb Manager Carbs in Applebee's Blackened Cajun Salmon

WebMD Health Benefits of Salmon

Reddit Blackened vs Grilled Salmon : r/1200isplenty

Allrecipes Blackened Salmon Fillets Recipe

Oh Snap Macros Sugar-Free Cajun Seasoning

The Modern Proper Blackened Salmon

MyNetDiary Calories in Blackened Salmon by Macro Foods

Frequently Asked Questions

Yes, blackened salmon is generally keto-friendly. The salmon itself is carb-free, and most traditional blackening seasonings are made from spices that have a minimal carbohydrate count. For a strict keto diet, it is best to use a homemade, sugar-free seasoning blend.

Any carbohydrates found in blackened salmon come from the seasoning blend applied to the fish. The salmon fillet itself contains zero carbs. Some store-bought spice mixes might contain added sugars or anti-caking agents that increase the carb count.

Yes, there can be a significant difference. Homemade blackened salmon, using a simple spice blend, is often the lowest in carbohydrates. Restaurant versions, which may use proprietary mixes or different cooking techniques, can have a wider range of carbohydrate counts.

To ensure your blackened salmon is low in carbs, use a simple homemade seasoning blend of spices and herbs. Avoid pre-made, store-bought mixes that may contain sugar or other additives. Cook with a high-heat, carb-free oil like avocado oil or ghee.

No, the process of blackening itself—searing in a hot pan—does not add carbohydrates. The carbs are solely from the seasoning blend that is applied to the salmon fillet before cooking.

Excellent low-carb side dishes for blackened salmon include steamed vegetables like asparagus or broccoli, mashed cauliflower, or a simple green salad. These options keep the meal balanced and low in carbohydrates.

No, not always. While simple, homemade blends are typically very low-carb, some commercial blackened seasoning blends can include added sugars, starches, or other fillers that increase the carbohydrate content. Always check the nutrition label of any store-bought mix.