Salmon is a nutritious and delicious fish that is popular among health-conscious eaters. Knowing the right serving size for salmon can help ensure you are getting the full health benefits of this fish without overeating. But what exactly is considered one serving of salmon? Here is a closer look at salmon serving sizes and how much you should aim to eat.
Recommended Serving Size for Salmon
The recommended serving size for salmon according to U.S. dietary guidelines is around 3-4 ounces. This is for cooked, unseasoned salmon. Here is a breakdown of the standard serving sizes for different salmon preparations:
- 3 ounces cooked salmon fillet or steak
- 3 ounces grilled, baked, or roasted salmon
- 3-4 ounces smoked salmon or lox
- 1⁄4 medium salmon fillet (around 4 oz)
- 1 small can (3 oz) salmon
These serving sizes provide between 200-250 calories and 15-25 grams of protein per serving along with healthy omega-3 fatty acids. Consuming salmon in these controlled portions makes it easy to get all the nutrients you need without consuming excess calories or fat.
Serving Size Equivalents
To visualize standard salmon serving sizes, here are some common points of reference:
- 3 ounces of cooked salmon is about the size of a computer mouse or a checkbook.
- 3 ounces is also close to the size of a barcode on a product package.
- A 3-4 ounce salmon steak is about the size of half a smartphone or the palm of your hand.
- 1⁄4 of a typical 8 ounce salmon fillet equals one portion.
You can also use everyday household items to measure out a serving of salmon:
| Household Item | Salmon Portion Size |
|---|---|
| Deck of playing cards | 3 ounces |
| Shot glass | 2 ounces |
| 9-volt battery | 3 ounces |
| Checkbook | 3 ounces |
| Half a smartphone | 3-4 ounces |
Keep these common comparisons in mind when portioning out your salmon to ensure you stick to the recommended amount per serving.
Nutrition Information Per Serving
Here is the typical nutrition profile for a 3-4 ounce serving of salmon:
- Calories: 175-250
- Fat: 10-15g
- Saturated Fat: 2-5g
- Protein: 15-25g
- Omega-3s: 1.5-2.5g
- Vitamin D: Around 50% DV
- Selenium: 50-80% DV
- B Vitamins: 10-20% DV (B3, B6, B12)
Salmon servings provide high quality protein to support muscle growth and recovery. The omega-3 fatty acids support heart health, brain function, and inflammation management. You also get a day’s supply of vitamin D and selenium, along with B vitamins.
It’s important not to exceed serving recommendations too often. A 6-8 ounce salmon portion would provide double the calories, protein, fat, and other nutrients listed above. Consuming salmon in moderation maximizes health benefits.
How Many Servings Per Week?
Current dietary guidelines recommend eating 8-12 ounces of seafood per week as part of a healthy diet. Here are some general tips for getting 2-3 weekly servings of salmon:
- Aim for 2-3 servings of 3-4 ounces salmon per week
- Enjoy salmon 1-2 times per week for dinner
- Have 3 ounces of smoked salmon on a salad or toast for 1 serving
- Add 3-4 ounces grilled or baked salmon to a grain bowl or greens
- Mix up salmon servings with other omega-3-rich fish like tuna, sardines, or mackerel
Consuming salmon just twice per week is enough to meet the seafood recommendation and get optimal omega-3 intake from your diet. Pair salmon with plenty of vegetables, fruits, whole grains, beans, lentils, nuts, and seeds for a well-rounded nutritious diet.
Serving Sizes in Recipes
Many salmon recipes call for larger serving sizes or fillet portions. Here are some examples of salmon serving sizes in common recipes:
- Baked Salmon Fillet: Recipe serves 4, using 1 pound (16 oz) salmon divided into 4 fillets. Each 4-5 ounce fillet is 1 serving.
- Lemon Garlic Salmon: Recipe serves 2, using 1 10-ounce salmon steak cut in half. Each 5 ounce piece is 1 serving.
- Cajun Blackened Salmon: Recipe serves 6, using 1.5 pounds salmon (24 oz). Each 4 ounce fillet is 1 serving.
- Salmon Burgers: Makes 4 patties out of 1 pound salmon filet. Each 4 ounce burger is 1 serving.
When getting recipes for baked, grilled, or smoked salmon, estimate around 4-5 ounces of fish per serving. Adjust portion sizes as needed to align with the recommended amounts.
Serving Salmon at Restaurants
Ordering salmon at restaurants often means getting extra large portions. To keep servings in check:
- Order an appetizer salmon portion if available
- Ask for a half portion or child’s portion
- Share a large salmon entree with a dining partner
- Request a to-go box immediately and pack up half the portion
- Save half the portion for the next day’s meal
Most restaurant main dishes provide at least twice the recommended serving. Getting an appetizer, half portion, or taking half home is an easy way to control overeating.
Serving Sizes for Canned Salmon
Canned salmon like pink salmon or red sockeye salmon provides an easy, economical serving of salmon. Here are the serving sizes to look for with canned fish:
- 3 ounce can = 1 serving
- 7.5 ounce can = 2-3 servings
A standard 3 ounce salmon can has around 200 calories and 22g protein, equal to 3 ounces of fresh cooked salmon. Carefully drain and rinse canned salmon before use to reduce excess sodium.
Tips for Serving Canned Salmon
- Mix 3 ounce can salmon with salad greens for lunch or dinner
- Add to pasta dishes, grain bowls, and tomato sauce
- Use in sandwiches, wraps, pitas, and tacos
- Top crackers or toast for easy salmon snack
- Blend into dips, spreads, and salmon patties
Child and Teen Serving Sizes
Here are the recommended salmon serving sizes for children and teens, according to age:
| Age Group | Serving Size |
|---|---|
| 2-3 years | 1-2 ounces |
| 4-8 years | 2-3 ounces |
| 9-13 years | 3-4 ounces |
| 14-18 years | 4-6 ounces |
Aim for smaller portions of flaky, mild salmon. Avoid choking hazards from small bones and serve diced or flaked salmon to young kids. Older teens can eat adult-sized portions as needed to meet nutrition needs.
Kid-Friendly Preparations
- Salmon patties, nuggets, or fish sticks made from minced salmon
- Tacos, sandwiches, wraps, or pizzas with flaked canned salmon
- Salmon salad made with Greek yogurt dressing
- Baked or grilled salmon cubes on pasta or rice
- DIY sushi rolls with thin strips of smoked salmon and rice
Getting kids accustomed to salmon early on can set up lifelong healthy eating habits. Focus on mild tasting options and fun preparations they’ll enjoy.
Weight Control Serving Sizes
Here are some salmon serving tips for managing your weight:
- Limit to 2-3 servings per week max
- Stick to minimum recommended serving of 3-4 ounces
- Measure portions carefully using a food scale or visual cues
- Avoid additional high-fat sauces or cooking oils
- Pair with non-starchy vegetables vs. carbs
While salmon is nutritious, too much can lead to excess calories and hinder weight loss. Keep portions in check by measuring servings, avoiding fatty add-ons, and filling up on low calorie fruits and veggies.
Low-Calorie Preparation Tips
- Oven roast instead of frying in oil
- Flavor with lemon, herbs, spices, vinegar instead of sauces
- Top salads instead of sandwiches or pastas
- Enjoy as salmon tartare with diced veggies vs. breads
Simple cooking techniques and lighter sides help keep calories down. Focus on the natural flavors of salmon to make it satisfying.
Conclusion
Understanding appropriate salmon serving sizes is key to gaining its nutritional benefits without excess. Follow the standard serving recommendation of around 3-4 ounces of cooked salmon up to 2-3 times per week. Use visual comparisons like a deck of cards or your palm to estimate portions. Control servings when dining out, and opt for smaller canned salmon sizes to meet your needs. Keeping salmon portions in check makes it much easier to stick to a healthy balanced diet.