Calories and Fat in Salmon Skin: What You Should Know

Salmon is delicious and rich in Omega-3 fatty acids, essential for healthy organ functioning. Some people enjoy eating salmon skin because it offers similar health benefits. So, what should you know about calories and fat …

salmon skin salad in a bowl

Salmon is delicious and rich in Omega-3 fatty acids, essential for healthy organ functioning. Some people enjoy eating salmon skin because it offers similar health benefits. So, what should you know about calories and fat in salmon skin?

One 15g (0.53oz) serving of salmon skin has 90 calories and 6g (0.21oz) of fat. Like skinless salmon, salmon skin is rich in beneficial fats, such as Omega-3 fatty acids. This can help lower your cholesterol levels and promote healthy organ functioning.

The rest of this article will discuss salmon skin’s calorie content. I’ll also compare the calorie count of salmon with and without skin and explain whether salmon skin is fatty and high in calories. Finally, I’ll give you the amounts of calories in salmon skin salad and salmon skin sushi rolls. 

By the way, if you want to know whether you should eat salmon skin, you can read my article on that here. Plus there’s one on whether salmon scales are edible as well!

crispy fried salmon skin on a plate

How Many Calories Are in Salmon Skin?

In the previous section, I mentioned that salmon skin offers similar health benefits to salmon. But how many calories does salmon skin contain?

There are 90 calories in a 15g (0.53oz) serving of salmon skin. In addition, there is 20mg of potassium, 7g of protein, 3.9ug of Vitamin D, and 70mg of calcium.

(source: Eat This Much)

According to Harvard School of Public Health, your snacks should be between 150 and 250 calories to provide sufficient energy and keep you feeling full. One serving of salmon skin has only 90 calories, so you could eat it as part of a salad or with another low-calorie snack.

(source: Harvard School of Public Health)

Dried, crispy, and salted salmon skin makes a delicious and nutritious snack and an excellent alternative to beef jerky. However, it’s high in sodium, so you should be careful if you have high blood pressure or are trying to reduce your salt intake.

smoked salmon with slice of lemon and herb on a plate

Calories of Salmon With vs. Without Skin

It’s logical that salmon skin has more calories than salmon itself because it’s fattier. So, how does the calorie content of salmon skin compare to skinless salmon?

There are 99.4 calories in one serving (113g/4 oz) of skinless pink salmon. In contrast, one serving of skin-on pink salmon has 110 calories. The difference is only around 10 calories, so you can choose the option that appeals to you the most.

Below is a handy table outlining the calorie and nutritional content of skin-on salmon versus skinless salmon:

Skinless Pink Salmon (113g/4 oz)Skin-On Pink Salmon (113g/4 oz)
Protein24g (0.85 oz)23.1g (0.81 oz)
Fat1g (0.04 oz)2g (0.07 oz)

(source: USDA)

fried fillet of red fish salmon with crispy skin, roasted vegetables, zucchini and pepper

Is Salmon Skin Fatty or High in Calories?

If you’re trying to lose weight or eat a balanced diet, it’s worth knowing the fat and calorie content of your food. So, is salmon skin fatty or high in calories?

Salmon skin is fatty but not too high in calories. Although it’s fatty, it’s rich in the “good,” cholesterol-lowering fats, such as healthy Omega-3 fatty acids. These also help in healthy skin and organ functioning. One 15g (0.53oz) serving of salmon skin contains 90 calories, making it the ideal snack.

The American Heart Association recommends that adults eat two fatty fish servings a week. This includes salmon and salmon skin, which you can eat alone, as part of a meal, or as a snack.

(source: American Heart Association)

salmon skin salad in a bowl

How Many Calories Are There in Salmon Skin Salad?

Salmon skin salad is an interesting way to enjoy this delicacy, and you can usually find it on the menu at Japanese restaurants. If you’re watching your daily calorie intake, you’ll want to know how many calories there are in salmon skin salad.

There are 241 calories in a 0.8oz (22.67g) serving of salmon skin salad. In addition, there is (0.04oz) 1g of carbohydrates, (0.35oz) 10g of protein, and 17g (0.6oz) of fat in a single serving, making it a low-calorie and healthy light meal or side dish.

(source: Myfitnesspal)

Typical ingredients in salmon skin salad include:

(source: Food)

salmon skin sushi rolls on a cutting board

How Many Calories Are in Salmon Skin Sushi Rolls?

Salmon is a common and popular ingredient in sushi, but you can also use salmon skin in sushi. If you’re using salmon skin instead of salmon to make sushi, how many calories would you have in your sushi rolls? 

There are 68 calories in one salmon sushi roll. If you eat a light salmon skin sushi meal containing six pieces (a typical serving size), you’ll consume 408 calories in total.

(Source: Myfitnesspal)

Consumption of salmon skin sushi rolls for a meal could help you lose weight if you also watch what you eat for the rest of the day. According to the Cleveland Clinic, women aged 31 to 50, who are moderately active, should consume no more than 2000 calories to lose weight.

(source: Cleveland Clinic)

I trust this article on the calories and fat in salmon skin has been beneficial. Hopefully, it will help you make an informed decision the next time you’re faced with making or ordering a salmon skin dish.