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Nutrition of Salmon Burgers

By Nicki Wolf ; Updated March 15, 2018

A salmon burger is a patty made of chopped or flaked salmon fillet, mixed with spices and vegetables such as onions and scallions. Sometimes bread crumbs and eggs are mixed in as well.

You can eat a salmon burger by itself or on a kaiser roll like a hamburger, although a salmon burger offers far fewer calories and much less fat than a burger made of beef.

Calories

A four-ounce salmon burger patty contains about 110 calories, according to LIVESTRONG.COM's food database MyPlate. Based on a 2,000-calorie diet, this accounts for about six percent of the calories you should include in your daily eating plan.

This amount may vary depending on how the salmon patty is made, as well as how you opt to consume it — with a bun, over a bed of lettuce or with condiments. A beef burger has about 300 calories, making a salmon burger a better choice if you follow a low-calorie eating plan.

The ideal range of calories for a meal is 300 to 600, so be sure to pair your salmon burger with appropriate foods to reach your nutritional goals.

Macronutrients

Your energy needs are met by consuming fat, carbohydrates and protein. Carbohydrates serve as your body's primary fuel source, although a salmon burger does not contain many — 0.1 grams per four-ounce patty.

The Institute of Medicine recommends 130 g carbohydrates, as well as 46 to 56 grams of protein every day, for optimal health. While a salmon burger is not a rich source of carbohydrates, it does provide 19 grams of protein — about 40 percent of what you need every day. This protein not only serves as energy for your body, it keeps your immune system functioning correctly.

Your body requires fat as well, just not as much. It's recommended to limit your fat intake to 44 to 78 grams per day. A salmon burger contains 3.5 grams fat, far less than a beef burger, which contains 23 grams fat.

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Fiber

Including adequate amounts of fiber in your diet may reduce your risk of heart problems, osteoporosis and some types of cancer, such as colon cancer. It also helps regulate your digestion and bowel movements.

One four-ounce salmon burger provides you with one to two grams of fiber, although you need far more than this in your daily meal plan. You should consume 25 to 38 grams of fiber, preferably from fruits, vegetables and whole-grain foods.

Omega-3 Fatty Acids

Salmon burgers serve as a good source of omega-3 fatty acids. The American Heart Association recommends consuming fish, including salmon, at least twice a week to get the omega-3 fatty acids you need. These essential fats help your brain function at an optimal level and may reduce your chances of developing arthritis, heart disease and cancer.

Mercury Exposure

Almost every kind of fish, including salmon, contains mercury and other pollutants. Larger fish tend to have the higher levels of contamination simply because they live longer, giving them ample opportunity to absorb pollutants.

Salmon is generally low in mercury, but the U.S. Centers for Disease Control and Prevention recommends limiting your fish intake to no more than 12 ounces per week.

More About MyPlate

The free LIVESTRONG MyPlate calorie tracker app for iPhone and Android has helped millions of people lose weight the healthy way — by getting support from an active community as they track their eating and exercise. Consistently a top-rated app, MyPlate offers the latest technology in an easy-to-use tool that includes millions of foods and recipes, 5-minute in-app workouts and a robust support community.

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