Quick Answer
The number of calories in Wegmans teriyaki salmon can vary depending on the specific variety and size of the salmon. However, according to the Wegmans website, a typical 5 oz (142g) serving of Wegmans teriyaki salmon contains around 230 calories.
Calories in Different Cuts of Wegmans Teriyaki Salmon
Wegmans offers teriyaki salmon in different cuts and sizes. The calorie content differs slightly between the varieties:
Wegmans Teriyaki Salmon | Serving Size | Calories |
---|---|---|
Wegmans Teriyaki Salmon Portions | 1 piece (142g) | 230 |
Wegmans Teriyaki Salmon Steak | 1 steak (198g) | 320 |
Wegmans Teriyaki Salmon Filet | 1 filet (5.5 oz) | 250 |
As you can see, the teriyaki salmon portions contain around 230 calories per 142g piece. The teriyaki salmon steaks are larger at 198g each, so they contain more calories at 320 per steak. The smaller 5.5 oz filets come in around 250 calories each.
Calories in Teriyaki Salmon Compared to Other Salmon
Wegmans teriyaki salmon is marinated and cooked in a teriyaki glaze. This adds some additional calories compared to plain salmon.
Here is a comparison of the calories in 5oz of teriyaki salmon vs other Wegmans salmon varieties:
Salmon Variety | Serving Size | Calories |
---|---|---|
Wegmans Teriyaki Salmon | 5oz (142g) | 230 |
Wegmans Poached Salmon | 5oz (142g) | 175 |
Wegmans Smoked Salmon | 5oz (142g) | 205 |
Wegmans Salmon Fillet | 5oz (142g) | 180 |
The teriyaki glaze adds around 50 extra calories compared to poached, smoked, or plain salmon fillets of the same serving size. However, teriyaki salmon provides more flavor and requires less preparation compared to cooking plain salmon.
Nutritional Benefits of Wegmans Teriyaki Salmon
While the teriyaki glaze increases the calorie content slightly, salmon is still considered a very healthy, nutritious fish. Here are some of the nutritional benefits of Wegmans teriyaki salmon:
High in Protein
A 5oz serving of teriyaki salmon contains around 22g of protein. Protein helps build muscle mass and provides long-lasting energy.
Rich in Omega-3 Fatty Acids
Salmon is an excellent source of the omega-3 fats EPA and DHA. These are linked to heart health, brain function, and reduced inflammation.
Good Source of Vitamins and Minerals
Wegmans teriyaki salmon provides B vitamins, potassium, selenium and other important micronutrients. These support immune function, metabolism and nerve transmission.
Lower in Mercury than Some Fish
Salmon tends to be low in mercury compared to fish like tuna or swordfish. Consuming salmon can help limit mercury exposure from seafood.
So while teriyaki salmon is slightly higher in calories than plain salmon, it still packs a nutritious punch thanks to its stellar nutrient profile.
Tips for Serving Wegmans Teriyaki Salmon
Here are some tips for serving Wegmans teriyaki salmon as part of a healthy, balanced diet:
– Pair it with vegetables like broccoli, asparagus or a salad for added vitamins, minerals and fiber.
– Serve it with brown rice or quinoa instead of white rice or pasta. This gives you more whole grains and protein.
– Watch portion sizes. Stick to around 5oz of salmon per serving as a healthy protein source.
– Use healthy cooking methods like baking, grilling or air frying instead of frying in oil.
– Flavor it yourself at home by marinating salmon fillets in a homemade teriyaki sauce. This lets you control ingredients and sodium content.
– Check the ingredient list and select teriyaki salmon made without excessive added sugars or sodium.
Recipe Idea: Teriyaki Salmon Bowl
Here is a delicious, balanced meal idea using Wegmans teriyaki salmon:
Ingredients
– 1 Wegmans teriyaki salmon portion (142g)
– 1 cup brown rice
– 1 cup steamed broccoli
– 2 carrots, peeled and grated
– 1 tbsp sesame seeds
– 1 tbsp teriyaki sauce
– 1 lime, juiced
Instructions
1. Cook the brown rice according to package directions. Steam the broccoli until tender.
2. Heat the teriyaki salmon portion in the oven or skillet until warmed through.
3. Divide brown rice between 2 bowls. Top with salmon, broccoli, grated carrot, sesame seeds, extra teriyaki sauce, and a squeeze of lime.
4. Enjoy this nutritious salmon rice bowl!
The Bottom Line
A 5oz portion of Wegmans teriyaki salmon contains around 230 calories and offers an impressive nutrition profile. While the teriyaki glaze adds some extra calories, salmon remains a smart seafood choice that provides protein, omega-3s and important vitamins and minerals with relatively low mercury levels. Pair teriyaki salmon with plenty of vegetables and whole grains as part of a balanced meal plan.