Nutrition Diet: Understanding How many calories are in 2 salmon fish cakes?

November 5, 2025 •

4 min read

According to recipe guidelines from the Academy of Nutrition and Dietetics, a simple homemade recipe can yield a serving of 2 salmon cakes with around 280 calories. This shows why answering the question of how many calories are in 2 salmon fish cakes? isn't straightforward, as the preparation method significantly impacts the nutritional value. This guide provides a detailed look at the factors that affect the final calorie count.

Quick Summary

The calorie count for two salmon fish cakes varies widely depending on ingredients, binders, and cooking methods. Homemade versions can be controlled for lower calories, while store-bought products often contain more fat and salt. Making simple recipe swaps and choosing healthier cooking techniques can significantly reduce the caloric impact.

Key Points

Variable Calories: The number of calories in 2 salmon fish cakes depends heavily on whether they are homemade or store-bought and how they are prepared.
Homemade Control: Making fish cakes at home allows you to control ingredients, reduce fat by choosing lean binders, and minimize sodium levels.
Healthier Cooking: Baking or air-frying is significantly lower in calories and fat than pan-frying, offering a crispy texture with less oil.
Smart Swaps: Substituting mashed potatoes with sweet potato or cauliflower and using light yogurt instead of mayonnaise can lower the calorie count effectively.
Beyond Calories: Salmon fish cakes provide valuable nutrients like protein, omega-3 fatty acids, and essential vitamins, contributing positively to a balanced diet.
Read Labels: Always check nutritional information on store-bought products, as calorie, fat, and sodium content can vary dramatically between brands.
Serving Matters: The total calorie count also depends on what you serve with the fish cakes; a side salad is a lower-calorie option than mashed potatoes.

Dissecting the Calorie Count: Factors at Play

While salmon itself is a lean, protein-rich fish packed with heart-healthy omega-3 fatty acids, the additions and cooking methods used in fish cakes can drastically increase their overall calorie and fat content. Understanding these variables is key to managing the dish's impact on your diet.

Homemade vs. Store-Bought

There is a notable difference between the nutritional content of homemade and store-bought salmon fish cakes. When you make them at home, you have complete control over the ingredients, which allows you to reduce unwanted fats and sodium. Commercial products, however, often contain higher levels of binders, fillers, and additives to extend shelf life and enhance flavor, which can contribute to a higher calorie count.

For example, while a basic homemade recipe might come in around 280-320 calories per two cakes, a commercial variety can range from 303 to over 500 calories for a similar portion size, with a wider variation in fat content. The type of breadcrumb, additional sauces, and how they are cooked all play a part in this difference.

The Impact of Cooking Methods

How you cook your salmon fish cakes is one of the most critical factors influencing the final calorie total. Frying in oil is the most common and traditional method, but also the most calorific. A few simple swaps can make a big difference:

Pan-Frying: Shallow frying in a few tablespoons of oil can add a significant amount of fat and calories. The amount absorbed by the fish cake depends on the oil used and the temperature.
Oven-Baking: Baking fish cakes in the oven is a healthier alternative that requires minimal to no added fat. While the texture might be slightly different than fried, the calorie savings are substantial.
Air-Frying: The air-fryer offers the best of both worlds, providing a crispy texture with only a fraction of the oil used for frying. Recipes tailored for air-frying can yield delicious and low-calorie results.

Ingredient Substitutions for a Healthier Profile

Aside from the cooking method, the recipe's ingredients are the primary drivers of calories. Here are some smart substitutions to reduce the count without sacrificing flavor:

Binders: Replace mashed potato, a common binder, with lower-carbohydrate options like sweet potato, mashed cauliflower, or a small amount of low-fat yogurt.
Fillers: Instead of thick breadcrumbs, use a smaller amount of panko, whole-wheat breadcrumbs, or even a tablespoon of rolled oats, which also adds beneficial fiber.
Sauces: Opt for a light yogurt-based sauce with dill and lemon juice instead of high-fat mayonnaise. This adds moisture and flavor without the extra calories.
Add-ins: Incorporate finely chopped vegetables like onions, celery, or red bell pepper to add flavor and moisture, reducing the need for fatty binders and sauces.

A Look at Other Nutrients

Beyond calories, salmon fish cakes offer a host of other nutritional benefits, especially when made healthily. They are an excellent source of high-quality protein, which is essential for muscle repair and growth. Salmon is also famously rich in omega-3 fatty acids, which support heart and brain health. Fish cakes can also provide vital vitamins and minerals, including B vitamins, vitamin D, and potassium. Choosing a healthier preparation method ensures you reap these benefits without the excess fat and sodium.

Table: Calorie Comparison (Homemade vs. Store-Bought)


Feature	Homemade Salmon Fish Cakes	Store-Bought Salmon Fish Cakes
Calorie Range (2 cakes)	~280-420 kcal	~300-500+ kcal
Fat Content	Generally lower; controllable based on oil use.	Often higher due to added oils and processing.
Sodium Content	Fully adjustable; typically lower.	Can be very high due to preservatives and flavorings.
Omega-3s	Retains high levels from fresh or canned salmon.	Levels can vary; some processing may impact content.
Cooking Method	Bake, air-fry, or pan-fry with minimal oil.	Often designed for frying, or requires added oil for crisping.
Ingredients	Whole ingredients, fewer binders and fillers.	Processed binders, flavor enhancers, and preservatives.

Conclusion: Making Smarter Choices

The exact number of calories in two salmon fish cakes is not a fixed figure. It is a variable that is directly influenced by your choices, from the ingredients you select to the cooking method you employ. While both homemade and store-bought options offer the benefits of protein and omega-3s, preparing them yourself gives you the power to significantly reduce fat and sodium, tailoring the meal to your specific dietary needs. By opting for baking or air-frying over deep-frying and using healthier binders and fresh herbs, you can create a nutritious and delicious meal that is kind to your waistline and your overall health. Remember, a balanced diet is all about making smart, informed decisions, and your fish cakes are no exception. For more information on fish and diet, consult the official guidelines from the NHS: Fish and shellfish - NHS.

Frequently Asked Questions

Yes, salmon fish cakes can be a very healthy meal option, especially when prepared at home using wholesome ingredients and a low-fat cooking method like baking or air-frying.

To reduce calories, use sweet potato or cauliflower mash as a binder instead of white potato, opt for light mayonnaise or yogurt, and choose baking or air-frying over pan-frying with oil.

The calorie difference can be significant. Homemade versions can be around 280-320 calories for two cakes, while store-bought brands can range from 300 to over 500 calories due to added binders and oil.

Yes, it does. Pan-frying fish cakes in oil adds extra fat and calories, whereas baking or air-frying uses minimal to no oil, resulting in a much lower calorie count per serving.

Canned salmon is a great source of omega-3s and other nutrients. Homemade fish cakes using canned salmon can be very healthy, especially if you rinse it to reduce sodium and use healthy binders.

The key nutrients are protein and omega-3 fatty acids from the salmon. When prepared with healthy additions like vegetables and complex carbs, they can also provide fiber, vitamins, and minerals.

The most reliable way is to check the nutritional information label on the product packaging. Calorie, fat, and sodium content can vary significantly, even among different salmon fish cake products.