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Nutrition of Salmon Burgers

by
author image Nicki Wolf
Nicki Wolf has been writing health and human interest articles since 1986. Her work has been published at various cooking and nutrition websites. Wolf has an extensive background in medical/nutrition writing and online content development in the nonprofit arena. She graduated with a Bachelor of Arts in English from Temple University.
Nutrition of Salmon Burgers
A salmon burger is a low-calorie, low-fat alternative to beef burgers. Photo Credit bhofack2/iStock/Getty Images

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 4-oz. salmon burger patty contains 130 calories, according to MyFitnessPal.com. Based on a 2,000-calorie diet, this accounts for 6.5 percent of the calories you may 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 burger made of beef has 290 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 g per 4-oz. patty. The Institute of Medicine recommends 130 g carbohydrates, as well as 46 to 56 g protein every day, for optimal health. While a salmon burger is not a rich source of carbohydrates, it does provide close to half of the protein you need daily. 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 is recommended to limit your fat intake to 44 to 78 g of fat per day. A salmon burger contains 4 to 6 g fat, far less than a beef burger, which contains 23 g fat.

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 4-oz. salmon burger provides you with 9 g fiber, although you need far more than this in your daily meal plan. You should consume 25 to 38 g of fiber, preferably from fruits, vegetables and whole-grain foods.

Benefits

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. Eating salmon burgers also contributes to the iron you need each day; a 4-oz. salmon burger contains 4 percent of the daily recommended intake for iron.

Considerations

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 oz. per week. Salmon burgers also contain high levels of sodium; a 4-oz. burger has 420 to 470 mg. The American Heart Association suggests eating 1,500 mg of sodium or less every day to avoid health problems. Too much sodium in your diet may increase your risk of high blood pressure.

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