Fine tuning my food logging.. Frozen Salmon

uvi5
uvi5 Posts: 710 Member
edited November 14 in Health and Weight Loss
I did a google search and this seams to be correct, but not sure. Says: 4 oz frozen salmon is 100 calories. So I chose a generic entry in the log that matched that. Is that pretty accurate? Thanks in advance, happy logging to all:)
«1

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    No, it should be at least twice that amount. If the package has no info, use one of the non-user-entered items (=no asterisk).
  • SezxyStef
    SezxyStef Posts: 15,267 Member
    4oz salmon is 232 calories and 12 grams of fat and 24grams of protein.
  • uvi5
    uvi5 Posts: 710 Member
    edited March 2015
    Fine tuning needed indeed! I found this https://www.fatsecret.com/calories-nutrition/generic/salmon-steamed-or-poached I had 8oz (weighed raw), no skin, but thought it was 100 calories per 4 ounces. I put in 200/calories for my log entry. This site that I pasted says 133 for 4 ounces, so I will add 66 calories. I thought I had this right and really enjoyed the sandwich i made with it. Yesterday I was under my goal by 150 calories and I don't eat back my exercise calories. I'm glad I was under yesterday. This logging thing is a practiced art and will take time. I probably still don't have the salmon calories correct, but this site i pasted says 133 for 4 ounces, i'll take that for today. I probably burned off the extra just trying to figure it out ha ha:) Thank you for letting me know.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    Try never to use generic entries (they're usually wrong).
  • uvi5
    uvi5 Posts: 710 Member
    Liftng4Lis wrote: »
    Try never to use generic entries (they're usually wrong).

    I could not find a non generic entry for the salmon. I'm still curious and have been looking on google. I have more frozen salmon, no skin and I weighed it frozen and raw. I want to make sure I get it right tomorrow if I decide to make the sandwich again. Is there a more trust worthy database online that can give a more precise count on frozen/raw salmon? Thanks so much for the help. Still learning. Makes me glad I did not eat to my calorie goal yesterday, but darn I was all jazzed about my goal today, blah. Live and learn. Still got to do my last walk of the day, just gonna tack on an extra 10 minutes, just in case.
  • Lissa_Kaye
    Lissa_Kaye Posts: 214 Member
    This is a great site to kind of double check http://nutritiondata.self.com/ I always use the ones that go - Fish, salmon, atlantic raw, or cooked dry heat if you broil it.
  • Liftng4Lis
    Liftng4Lis Posts: 15,151 Member
    edited March 2015
    http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts
    Type salmon, frozen and it will come up here.
  • crocky64
    crocky64 Posts: 93 Member
    You need to weigh it thawed as well as you don't have any info to go by salmon is high in calories, protein and fat but the fat is good for you in other ways. Sexystef got numbers about right
  • Hearts_2015
    Hearts_2015 Posts: 12,032 Member
    I'd like to hear more about this sandwich you speak of please. ;) I love Salmon and typically just eat it plain with a bit of lemon and some rice/veggies. Sandwich you say...? hmm Always open for new ideas.. Thanks!
  • cosmo_momo
    cosmo_momo Posts: 173 Member
    Here's a really good website for logging just about anything accurately: http://ndb.nal.usda.gov/ndb/foods
  • uvi5
    uvi5 Posts: 710 Member
    Liftng4Lis wrote: »
    http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts
    Type salmon, frozen and it will come up here.

    I just did it! Typed "salmon, frozen" and selected the first one and it showed up as 1.0 ounce serving as 100 calories. It did have a * next to it though, they all do. Double thank you. Ya'll are awesome:)
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    That still doesn't sound quite right....salmon is generally about 60 calories/oz....but you're a lot closer!

    :drinker:

    For pure ingredients (salmon, banana, potato, etc) you can just type "salmon calories" into google and it'll give 'em to you right there, in all kinds of units.
  • uvi5
    uvi5 Posts: 710 Member
    edited March 2015
    Hearts_2015 wrote: »
    I'd like to hear more about this sandwich you speak of please. ;) I love Salmon and typically just eat it plain with a bit of lemon and some rice/veggies. Sandwich you say...? hmm Always open for new ideas.. Thanks!

    Marinated the salmon in lime, soy sauce (8 cals), and fish season (pepper, garlic and various spices) Deboned it, then sauteed it in 5 second spray of pam (45 cals), then toasted 2 large slices of seattle sourdough (from round, says on package 120 a slice, ha ha, what, from the small end? Anyway I weighed it and both slices came to 354 calories, taken from the middle of the loaf, 1 leveled 1 tbs mayo (100 cals) spread very carefully to cover 1 slice, lettuce, tomato and raw onion and served with sauteed zucchini and yellow squash (125 calories) on the side. And yes, it was totally yum. I saved up my calories for this and had an apple (125 cals) and greek yogurt peach flavored (130 cals) for desert. I got totally stuffed and used all cals for the day, but it was worth every bite:)

  • uvi5
    uvi5 Posts: 710 Member
    Mr_Knight wrote: »
    That still doesn't sound quite right....salmon is generally about 60 calories/oz....but you're a lot closer!

    :drinker:

    For pure ingredients (salmon, banana, potato, etc) you can just type "salmon calories" into google and it'll give 'em to you right there, in all kinds of units.

    I'm sure i don't have this completely right, but I did tack on the extra exercise, ate under goal about 150 cal yesterday, so I feel decent. I would like to be more exact next time.:)

  • SLLRunner
    SLLRunner Posts: 12,942 Member
    edited March 2015
    uvi5 wrote: »
    I did a google search and this seams to be correct, but not sure. Says: 4 oz frozen salmon is 100 calories. So I chose a generic entry in the log that matched that. Is that pretty accurate? Thanks in advance, happy logging to all:)

    No, that is so wrong. Salmon has about 58 calories per ounce.

  • uvi5
    uvi5 Posts: 710 Member
    Mr_Knight wrote: »
    That still doesn't sound quite right....salmon is generally about 60 calories/oz....but you're a lot closer!

    :drinker:

    For pure ingredients (salmon, banana, potato, etc) you can just type "salmon calories" into google and it'll give 'em to you right there, in all kinds of units.

    I just did it and selected the first option https://www.fatsecret.com/calories-nutrition/generic/salmon-baked-or-broiled?portionid=7974&portionamount=1.000 Shows that 48 cals for 1 ounce boneless Baked or Broiled Salmon. Would it be less after cooking it? I'm weighing the bugger after cooked next time ha ha. Thanks again everyone, this is been enlightening. It's also making me more vigorous about logging. I'll get the system down, I know I will **all smiles**

  • uvi5
    uvi5 Posts: 710 Member
    I'm may just stick to chicken breast sandwiches or now:) I wore myself out trying to figure it out.. Ima be dreamin' salmon nightmares ****salmon chasing me, I'm swimming faster, faster, he catches me, says you ate my bro and now your over your goal, ha ha, now eat me and the fatter you'll be!***** omg, will I ever be able to eat salmon again. This has been a fun thread:)
  • annette_15
    annette_15 Posts: 1,657 Member
    You're gonna have to thaw the fish anyway, so why not weigh it after and search for 'salmon raw usda' it should come up on top if you're using the phone app (I never do it on my computer so I dont know if there's a difference)
  • JenMaselli
    JenMaselli Posts: 83 Member
    Someone above posted a link to the USDA website, which is a very accurate source. They list Salmon, Pink, Dry Cooked as 43 calories per ounce. My advice would be to cook it first, then weigh your portion to see how many cooked ounces you are eating and use the USDA data to log. I was very confused about logging meat at first also - wasn't sure if I was supposed to weigh it cooked or raw or what. Just takes time and experience. Good luck!
  • uvi5
    uvi5 Posts: 710 Member
    JenMaselli wrote: »
    Someone above posted a link to the USDA website, which is a very accurate source. They list Salmon, Pink, Dry Cooked as 43 calories per ounce. My advice would be to cook it first, then weigh your portion to see how many cooked ounces you are eating and use the USDA data to log. I was very confused about logging meat at first also - wasn't sure if I was supposed to weigh it cooked or raw or what. Just takes time and experience. Good luck!
    -
    That's what I will do:) All this talk on salmon, now I'm fished out. But, I have learned much in this thread and had fun at the same time. Weigh cooked, much easier. Thank you much! :smile:

  • 2BeHappy2
    2BeHappy2 Posts: 811 Member
    Op...can you just type in the info to the food diary...like Store + the name of the product?
    Then find the nutrition entry that fits the info off your package.
  • uvi5
    uvi5 Posts: 710 Member
    2BeHappy2 wrote: »
    Op...can you just type in the info to the food diary...like Store + the name of the product?
    Then find the nutrition entry that fits the info off your package.
    It was given to us in a plain plastic bag, frozen. So, I have no idea other than it is very pink in color with no skin and almost no marble through it. You all are great, but I'm not to terribly worried at this point aside from curiosity. I could not afford to buy salmon normally, so I would rarely ever get to have it:) I eat tuna and chicken breast most (when on sale). Big learning on the wether to weigh frozen, defrosted or cooked, the weight does change, but how to log the calories was something I did not know. I do see how calories can be snuck in without scale/logging. I love this forum and am learning so much! Happy downsizing and best health....:))

  • uvi5
    uvi5 Posts: 710 Member
    annette_15 wrote: »
    You're gonna have to thaw the fish anyway, so why not weigh it after and search for 'salmon raw usda' it should come up on top if you're using the phone app (I never do it on my computer so I dont know if there's a difference)

    I don't have a phone app. I use a house phone (which I don't like to talk on) my hubby has one of those smart phone things that is too smart for him, other than answering or typing a text message, oh and getting the sports updates and weather Ha ha. But thank you for your help. I'm getting good tips from this thread:)

  • uvi5
    uvi5 Posts: 710 Member
    One thing I learned on this was the many different types of salmon there are and they vary in calories. Some are fattier than others, so not knowing what type I was using made a bit of a difference. But I am learning about weighing cooked or raw/frozen. Fortunately (or unfortunately) I don't normally get fish (too pricey) and chicken has been much easier to weigh and log. Tuna, I go by what the can says. Cheers to everyone and all their responses and tips!
  • adamitri
    adamitri Posts: 614 Member
    I'm glad you made this topic because I'm having salmon tonight and am in the same boat. I have store brought non frozen salmon but the non generic option only give me 163 calories for 4 oz ><
  • uvi5
    uvi5 Posts: 710 Member
    edited March 2015
    adamitri wrote: »
    I'm glad you made this topic because I'm having salmon tonight and am in the same boat. I have store brought non frozen salmon but the non generic option only give me 163 calories for 4 oz ><

    I was seeing through google and just using a selection from the database (one put in from a user, before I started the thread, 4 ounces @ 100. Then after starting the thread, I am seeing many different variants of weights/calories, wether frozen/thawed/cooked, and that salmon come in many types, some fattier than others. Not a huge difference in calories, but when every calories counts, it's nice to know what your taking in. We might even get more great insight from this thread. There are many great tips I'm getting and helps a lot.

    I do love salmon though it is one of the higher calorie/priced fish. How are you going to prepare it? Oh and enjoy it totally. I enjoyed my sandwich completely and after walked like crazy outside happily knowing that what ever calories over I may have consumed, it sure gave me energy for the extra walk I took yesterday. Also, I slept great (must be something in the salmon:) Have a great dinner and day!
  • adamitri
    adamitri Posts: 614 Member
    I'm debating on just marinating it or doing a actual spicy maple ginger rub, over rice and kale. I love salmon so much but it's so expensive so it's more of a treat I get when it's on sale.

    I'm going to do more walking today as well so that salmon is going to taste so good when I get home!
  • uvi5
    uvi5 Posts: 710 Member
    adamitri wrote: »
    I'm debating on just marinating it or doing a actual spicy maple ginger rub, over rice and kale. I love salmon so much but it's so expensive so it's more of a treat I get when it's on sale.

    I'm going to do more walking today as well so that salmon is going to taste so good when I get home!

    I'm so happy for you. It's going to be a fun, happy, delicious, healthy meal too! The spicy maple ginger rub sounds amazing. Do tell later, how it turned out and EnJoY!

  • maxit
    maxit Posts: 880 Member
    uvi5 wrote: »
    2BeHappy2 wrote: »
    Op...can you just type in the info to the food diary...like Store + the name of the product?
    Then find the nutrition entry that fits the info off your package.
    It was given to us in a plain plastic bag, frozen. So, I have no idea other than it is very pink in color with no skin and almost no marble through it. You all are great, but I'm not to terribly worried at this point aside from curiosity. I could not afford to buy salmon normally, so I would rarely ever get to have it:) I eat tuna and chicken breast most (when on sale). Big learning on the wether to weigh frozen, defrosted or cooked, the weight does change, but how to log the calories was something I did not know. I do see how calories can be snuck in without scale/logging. I love this forum and am learning so much! Happy downsizing and best health....:))

    MM that sounds like wild-caught salmon :)

  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    edited March 2015
    I buy skinless, wild caught salmon filets. Label shows as 25 calories per ounce raw. Of course it will weigh less cooked as its looses moisture in the process. From what I can find online - wild caught is lower fat. But I figured perhaps some of the fat is in the skin? (Though I don't know if anyone eats the skin?)
This discussion has been closed.

Categories