If you’re considering Costco’s stuffed salmon as a convenient and tasty meal option, understanding its nutritional content per 100 grams can help you make informed dietary choices. This listicle breaks down the key nutritional components of Costco’s stuffed salmon, offering insights for health-conscious shoppers, seafood lovers, or anyone tracking macros and calories.
Calories
Costco’s stuffed salmon contains approximately 180-220 calories per 100 grams, depending on the specific stuffing ingredients. This calorie range makes it a moderate energy source, suitable for those looking to maintain or slightly reduce calorie intake while enjoying rich flavors. The salmon itself is a dense protein source, while the stuffing—usually including cream cheese, herbs, and sometimes breadcrumbs—adds calories from fats and carbs.
Protein
Salmon is renowned for its high protein content, and Costco’s stuffed salmon offers about 18-20 grams of protein per 100 grams. Protein is essential for muscle repair, immune function, and satiety, making this dish a good choice for those aiming to increase or maintain protein intake. The stuffing does not significantly dilute the protein concentration, so you still get a substantial amount per serving.
Total Fat
Fat content in Costco’s stuffed salmon ranges from 10 to 14 grams per 100 grams. This includes healthy omega-3 fatty acids naturally present in salmon, which support heart and brain health. However, the stuffing often contains cream cheese or mayonnaise, contributing saturated fats that should be considered if you are monitoring fat intake closely.
Saturated Fat
Out of the total fat, saturated fats typically account for around 3 to 5 grams per 100 grams. While saturated fat intake should be moderated, this amount is relatively modest for a meal containing dairy-based stuffing. It’s important to balance this with your overall daily saturated fat consumption to maintain cardiovascular health.
Carbohydrates
Costco’s stuffed salmon contains roughly 4 to 7 grams of carbohydrates per 100 grams, primarily from the stuffing ingredients like breadcrumbs or other fillers. This makes it a low-to-moderate carb option compared to many processed meals, suitable for those on balanced or low-carb diets. The carbs provide a small energy boost without excessive sugar or starch.
Sugars
The sugar content is minimal, usually less than 1 gram per 100 grams. Most of the carbohydrates come from starches rather than sugars, which is beneficial for those watching blood sugar levels. There are no added sweeteners in the typical stuffing, making it a savory choice without hidden sugars.
Sodium
Sodium content is one of the more significant nutritional considerations, with approximately 450 to 600 milligrams per 100 grams. This salt level comes from seasoning the salmon and stuffing to enhance flavor and preserve freshness. While flavorful, it may be high for individuals on sodium-restricted diets, so portion control or pairing with low-sodium sides is advisable.
Omega-3 Fatty Acids
Salmon is an excellent source of omega-3 fatty acids, providing around 1,000 to 1,200 milligrams per 100 grams. These essential fats help reduce inflammation, support cardiovascular health, and improve cognitive function. Costco’s stuffed salmon retains much of these benefits despite the added stuffing, making it a nutritious seafood choice.
Cholesterol
The cholesterol content sits at about 60 to 75 milligrams per 100 grams. While dietary cholesterol has less impact on blood cholesterol levels for most people than once thought, those with specific health concerns should monitor intake. The salmon and cream cheese stuffing both contribute to this moderate cholesterol level.
Vitamins and Minerals
Costco’s stuffed salmon provides notable amounts of vitamin D, B vitamins (especially B12 and niacin), and minerals like selenium and phosphorus. Vitamin D supports bone and immune health, while B vitamins are crucial for energy metabolism. Selenium is an antioxidant mineral, and phosphorus is vital for bone and teeth strength. The stuffing may add minor amounts of calcium from dairy ingredients.
How to Choose
When selecting Costco stuffed salmon, focus on nutritional balance and ingredient quality. Check the nutrition label for sodium levels if you’re sensitive or have hypertension. Consider the stuffing’s ingredients—some varieties include cream cheese and breadcrumbs, which can increase calories, fat, and carbs. If you want to maximize omega-3 intake, prioritize portions with a higher salmon-to-stuffing ratio. Also, factor in your dietary goals, whether that’s reducing fat, carbs, or increasing protein.
Frequently Asked Questions
Is Costco stuffed salmon healthy? Yes, it is a nutritious option rich in protein and omega-3 fatty acids, but watch for sodium and saturated fat content depending on your dietary needs.
How many calories are in Costco stuffed salmon? Approximately 180-220 calories per 100 grams, depending on the stuffing.
Does the stuffing affect the nutritional value? Yes, the stuffing adds fats, carbohydrates, and sodium, which can increase calorie content and affect dietary suitability.
Can I eat Costco stuffed salmon on a low-carb diet? Generally yes, since it contains about 4-7 grams of carbs per 100 grams, but consider the exact stuffing ingredients.
Is the salmon wild-caught or farmed? Costco’s stuffed salmon is typically made with farmed Atlantic salmon, which is common in their seafood products.
How should I store and cook it safely? Keep refrigerated and cook to an internal temperature of 145°F (63°C) as per USDA guidelines to ensure food safety.
Final Thoughts
Costco stuffed salmon offers a convenient and flavorful meal option packed with quality protein and heart-healthy omega-3 fats. While the stuffing adds some calories, fat, and sodium, it remains a balanced choice for many dietary preferences. Being aware of the nutritional breakdown per 100 grams can help you incorporate this dish wisely into your meal planning, ensuring you enjoy its benefits without compromising your health goals.
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