How Many Calories In 8oz Salmon

How Many Calories In 8oz Salmon

Salmon is not just any typical fish you can find in the wet market. There is something unique about this fish, that’s why it tends to be more expensive than others. You can find salmon in different cuisines around the world. So what makes the salmon special? What differentiates it from other fishes in the wet market? How many calories are in 8oz of salmon?

Salmon is a fish that is native to the Pacific and the Atlantic ocean, and they are classified based on which ocean they inhabit. For Atlantic variety salmon, they are part of the genus Salmo, and in the Pacific, they belong to the genus Oncorhynchus. The Atlantic species of salmon are migratory. You can find them climbing up rivers when it’s time to lay their eggs.

There are different species of Pacific salmon, sockeye, pink, chum, and chinook. Unlike other fish in the wet market, what makes salmon truly stand out is its color. Their color can range from red to orange, and even when cooked, the color stays the same. 

Chinook and sockeye varieties are what high-end restaurants offer since they are fattier than chum and pink. Pink salmon, on the other hand, are used in can foods. Sockeye is the smallest among salmons, while the Chinooks are the largest ones. 

Salmon Taste And Texture

Salmon is a very well-loved fish among many, in particular, its refined taste. The taste of salmon is quite similar to trout or tuna, but much softer. Once you try salmon, you can feel its oily texture and the fat melting in your mouth.  Although, the taste can be quite different depending on which variety. As a general rule, the lighter the salmon meat color is, the milder the taste. 

If you don’t particularly like the strong taste of salmon, you can instead go for milder ones. Chum and Pink salmons are both mild in taste. On the other hand, if you want the strongest taste, try chinook and sockeye salmon. 

Due to the high demands of salmon, they are now being grown in fish farms. These farm-raised salmon, however,  are not as healthy nor as flavorful as wild salmon. But, they still are far more delicious than your typical fish, albeit a bit more expensive.

Choosing The Freshest Salmon

The taste and texture of salmon would mean nothing if we don’t pick the best and freshest salmon. To pick which salmon is fresh, you need to look for these factors:

  • Eyes: Looking at the eyes is an indicator of how fresh the fish is. The eyes should be clear and bright, and it should not look sunken or cloudy. If so, the fish is starting to go bad.
  • Gills: The gills should also feel slippery and dark red.
  • Firm: When you inspect the salmon, it should be firm and not that floppy. Also, take a look at its skin. If it’s too slimy and white, it is another sign that the fish is bad.
  • Fillet: If the salmon is already fillet in the grocery, give it a poke. After you poke, it should not leave a dent on it, but rather it should spring back. The meat of the salmon should also be bright in color.

Benefits Of Eating Salmon

Studies have shown that adding fish to your diet will benefit your health. However, does this apply to eating salmon? You have read earlier that salmon is fatty and has an oily texture. So does this mean that salmon is bad for you? The answer is a resounding, No! In fact, salmon is incredibly healthy, and here are reasons why.

Rich In Good Fats

The word fat has become infamous, and it’s synonymous with bad health. While there is truth to this matter, that’s not the whole story. Not all fats are bad fats, and some fats are even considered essential to the body. Specifically, we are talking about omega-3 fatty acids. 

You have heard earlier that salmon has a lot of fat, but this fat is actually omega-3 fat. Omega-3 fat can contribute to reducing the risk of cancer, decreasing inflammation, lowering blood pressure, and preventing chronic illnesses.

Omega-3 is essential to your body, which means the body cannot create it and must be obtained through diet. Although there is no recommended daily intake, many health departments recommend adults take at least 250-500 grams. Two servings of salmon per week should be enough to meet the requirement.

Source Of Protein

Just like omega-3, protein is likewise essential to your body and must be obtained through your diet. Protein plays different roles in the body including building muscle mass, healing injury, and maintaining bone health.

Salmon is a healthy alternative to eating red meat or protein supplements. Plus, it’s far more delicious as well. Eating salmon can provide 44-50 grams of protein per 8oz serving.

Plenty Of Potassium

Salmon is also rich in potassium, especially wild salmon. In fact, salmon contains more potassium compared to a banana. Potassium is an electrolyte, meaning it is highly reactive in water. In short, producing electricity.

Electricity is needed for the body to perform muscle contractions, nerve functions, and brain activity. Potassium can also help manage high blood pressure and lower the risks of stroke.

Rich In Selenium

Selenium is not a substance that many are familiar with. Although the body only needs a few grams of selenium, it nevertheless is important to add to your diet.

Studies have shown that an increased amount of selenium in the blood can help boost the immune system. Selenium also acts as an antioxidant that protects your cells against free radicals that could destroy them.

Low On Calories

If you are a health-conscious person, you’d be happy to know that salmon does not contain a lot of calories. So, how many calories in 80z salmon? An 8oz salmon contains 322 calories.

If you are concerned with this amount, simple cardio is enough to burn those calories away. Feel free to add salmon to your diet anytime!


Eating salmon would be giving you a powerhouse of nutrients and health benefits. Consuming salmon would severely help avoid chronic diseases and improve your healthy lifestyle. Plus, you can cook salmon in different ways including grilling, smoking, and baking.

Just like any food, however, the excess isn’t always advised. Salmon contain tiny amounts of mercury. These amounts are generally not harmful, but if taken too much can be dangerous.

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