Does Salmon Without Skin Have Less Calories?

Salmon is a popular choice among health-conscious individuals due to its numerous health benefits. One question that often arises is whether or not salmon without skin has fewer calories than salmon with skin. Let’s explore this topic and find out the answer.

The Nutritional Profile of Salmon

Before we delve into the calorie content, let’s briefly discuss the nutritional profile of salmon. This fish is an excellent source of high-quality protein, omega-3 fatty acids, and various vitamins and minerals. It is particularly rich in vitamin D, vitamin B12, selenium, and potassium.

Does Salmon Without Skin Have Fewer Calories?

The short answer is yes! Removing the skin from salmon reduces its calorie content. The skin of salmon contains a significant amount of fat, which accounts for a portion of its calories.

Calorie Comparison:

  • Salmon with Skin: On average, one ounce (28 grams) of salmon with skin provides around 60-70 calories.
  • Salmon without Skin: Conversely, one ounce (28 grams) of skinless salmon contains approximately 40-50 calories.


The exact number of calories may vary depending on various factors such as the species of salmon and cooking method used.

The Health Benefits Remain Intact

If you are concerned about losing out on the health benefits by removing the skin, fret not! The majority of nutrients found in salmon are concentrated in its flesh rather than its skin. Therefore, removing the skin does not significantly impact the nutritional value you can obtain from this fish.

Cooking Methods for Skinless Salmon

There are numerous delicious ways to prepare skinless salmon. Baking, grilling, and pan-searing are popular choices that retain the flavor and moisture of the fish. Additionally, you can experiment with various herbs, spices, and marinades to enhance its taste.

Here’s a simple recipe for baked skinless salmon:

  1. Preheat your oven to 375Β°F (190Β°C).
  2. Place the skinless salmon fillets on a baking sheet lined with parchment paper.
  3. Sprinkle your desired seasonings and herbs over the fish. Some popular options include lemon zest, dill, garlic powder, salt, and pepper.
  4. Bake for approximately 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.

In Conclusion

If you are watching your calorie intake or simply prefer skinless salmon, rest assured that it does have fewer calories compared to its counterpart with skin. Removing the skin does not compromise the nutritional value of this fish. So go ahead and enjoy your delicious and nutritious skinless salmon!

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Emma Gibson