Is Pink Salmon Low in Calories and a Healthy Choice?

December 1, 2025 •

4 min read

According to the Alaska Seafood Marketing Institute, a 3-ounce serving of pink salmon contains just over 100 calories, classifying it as a lean protein option. Therefore, pink salmon is low in calories, making it a nutrient-dense and satisfying choice for health-conscious individuals.

Quick Summary

This resource examines the caloric content of pink salmon, contrasts it with other fish varieties, and highlights its nutritional advantages. It explains the impact of preparation methods on calorie counts and provides straightforward advice on integrating this lean protein into a healthy eating plan.

Key Points

Naturally Low in Calories: Wild pink salmon is one of the lowest-calorie salmon species, with a 100-gram serving containing approximately 127-153 calories.
High in Protein: Pink salmon's high protein content promotes feelings of fullness, aids in muscle maintenance, and supports weight management.
Nutrient-Rich: Pink salmon is an excellent source of essential vitamins like B12 and D, and minerals such as selenium.
Healthy Fats: Despite being leaner, it still provides a beneficial amount of omega-3 fatty acids for heart and brain health.
Cooking Method: Low-calorie preparation methods like steaming, poaching, or grilling are recommended to avoid adding unnecessary fat.
Versatile and Convenient: Pink salmon is widely available, including in cost-effective and convenient canned or pouched forms for quick meals.

Understanding the Calorie Content of Pink Salmon

Pink salmon, also known as humpback salmon, is a widely available and affordable species recognized for its mild flavor and delicate texture. Its lower oil content compared to other salmon types is the primary reason for its lower calorie count. A standard 3.5-ounce (100-gram) serving of cooked pink salmon contains approximately 153 calories. This makes pink salmon one of the most calorie-friendly salmon varieties. The majority of these calories come from protein and healthy fats, with zero carbohydrates. This macronutrient balance is a significant benefit for weight management, since protein promotes satiety and helps maintain muscle mass.

Pink Salmon: Fresh, Canned, or Pouch?

The method of preparation and form of pink salmon can slightly influence its calorie count. Fresh or frozen fillets are the leanest option, assuming minimal added oil during cooking. Canned or pouched pink salmon, which is widely sold, can vary in nutritional information depending on added ingredients and whether the liquid is drained. Brands offer skinless and boneless canned pink salmon with about 100 calories per drained can (92g), while another brand's 3.75oz can with skin and bones has 140 calories. Always review the nutrition label for the most accurate information. When canned with skin and bones, it also provides an excellent source of calcium and vitamin D. To keep calories low, select canned options packed in water and drain the liquid before use.

Pink Salmon's Nutrient-Rich Advantages

Besides being a low-calorie food, pink salmon is packed with essential nutrients that support overall health and weight goals. Here is a list of its key nutritional benefits:

High-Quality Protein: Contains a high amount of protein per serving, which increases feelings of fullness and supports building and maintaining muscle.
Omega-3 Fatty Acids: Provides a good source of omega-3s (EPA and DHA), which are beneficial for heart and brain health, and may even boost metabolic rate.
Rich in B Vitamins: An excellent source of Vitamin B12 and a good source of Niacin (Vitamin B3), which are crucial for energy production and neurological function.
Selenium: Contains high levels of selenium, a mineral that plays an important role in thyroid health and DNA creation.
Vitamin D: Wild pink salmon is a great natural source of Vitamin D, which is essential for bone health and immune function.

Pink Salmon vs. Other Salmon Species

Comparing pink salmon to other popular salmon species reveals its lower calorie and fat content. This makes it a great option for those prioritizing leanness while still benefiting from essential omega-3s, albeit in slightly lower quantities than fattier varieties.


Feature	Pink Salmon	Sockeye Salmon	Coho Salmon	Atlantic Salmon (Farmed)
Calories (per 100g)	~127-153	~153-174	~137	~206-208
Fat Content	Lower	Medium-Low	Low (Leanest)	High (Fattiest)
Omega-3 Content	Good source	High	Highest EPA/DHA	Highest overall
Flavor Profile	Milder, delicate	Fuller, more gamey	Subtle, light	Rich, buttery
Availability	Very Abundant (canned)	Widely Available	Readily Available	Most common farmed

Healthy Ways to Prepare Pink Salmon

To preserve the low-calorie nature of pink salmon, the cooking method is key. Simple preparations are often the best. Here are some healthy ideas:

Steaming: Steaming is a fantastic, oil-free method that keeps the fish moist and tender. Serve with a squeeze of lemon and fresh herbs for a light, flavorful meal.
Poaching: Poaching in water or a light broth with aromatics infuses flavor without adding extra fat. The result is a delicate and tender fillet.
Baking or Grilling: Lightly brush the fillet with lemon juice and a hint of oil before baking or grilling. This approach adds a delicious char while keeping the overall fat minimal.
Salads and Sandwiches: Canned or pouched pink salmon is perfect for quick, protein-rich lunches. Flake it over a fresh salad with a light vinaigrette or use it to make a low-carb salmon salad with avocado mayo.

Conclusion

In conclusion, pink salmon is an excellent choice for anyone seeking a low-calorie, high-protein food. Its nutritional profile, including lean protein, healthy fats, and a wealth of vitamins and minerals, supports weight management and overall health. While it is naturally lower in fat and calories than some other salmon species, it remains a fantastic source of beneficial nutrients, especially when prepared with health-conscious cooking methods. For those watching their budget or seeking convenience, canned and pouched pink salmon are also great, healthy options. Adding this versatile fish to the diet is a simple and effective way to enjoy a nutritious, satisfying, and low-calorie meal.

Authoritative Link

For more detailed nutritional information on different fish, consider reviewing resources from the USDA National Nutrient Database [Source: USDA National Nutrient Database].

Note: The link is an example; for an actual implementation, a live, working link should be used.

Frequently Asked Questions

A 3.5-ounce (100-gram) serving of cooked pink salmon typically contains around 153 calories.

Yes, canned pink salmon is generally low in calories. For example, a drained can (92g) from one brand has approximately 100 calories, but it's always best to check the specific product's label.

Pink salmon is lower in calories and fat than fattier species like Atlantic or King salmon. While other species may contain higher omega-3s, pink salmon is still very nutritious and a great, leaner option.

The bones themselves do not add significant calories. Canned salmon with skin and bones might have slightly more fat (and thus calories) compared to skinless and boneless versions, but it also provides a great source of calcium.

To keep calories low, opt for cooking methods that don't require much oil, such as steaming, poaching, or baking. Using lemon juice and herbs can add flavor without the extra fat.

Pink salmon is a healthy option, but nutrition experts often recommend eating two portions of oily fish like salmon per week for optimal benefits. Consistent weight loss depends on overall diet and exercise, not just one food.

Per 100g, cooked chicken breast is slightly lower in calories (approx. 165) than wild salmon (approx. 182) and has more protein. However, salmon provides superior omega-3s, vitamins, and minerals.