how much weight does cooked salmon lose?

Cooked salmon is a popular dish enjoyed all over the world. While many people are aware that cooking salmon results in weight loss, few understand just how much weight is lost during the cooking process. Understanding this can be important for those trying to follow specific nutrition guidelines or monitor calorie and fat intake. In this article, we will explore exactly how much weight cooked salmon loses and factors that contribute to this loss.

Understanding Cooking and Weight Loss

When salmon is cooked, water evaporates from the fish due to heat. Additionally, muscle fibers in the fish contract further during cooking, leading to added weight loss.

The Science Behind Cooked Salmon Weight Loss

The science behind cooked salmon weight loss is relatively straightforward: heat causes water evaporation from fish muscle fiber, each protein molecule loses water which leads to net weight loss.

Factors Contributing to Cooked Salmon Weight Loss

Several factors can impact the amount of weight lost when salmon is cooked. These include cooking temperature and method, initial fat content of the fish, and whether skin is cooked alongside the meat.

  • Cooking temperature and method: High-temperature methods like grilling or broiling tend to result in more significant weight loss than low-temperature methods such as poaching or steaming.
  • Initial fat content: Fatty cuts of salmon lose less weight when cooked than leaner cuts.
  • Skin: If skin is left on during cooking, it can help hold moisture within the fish’s muscle fibers, resulting in less overall weight loss.

Measuring Cooked Salmon Weight Loss

There are several ways to measure cooked salmon’s weight loss. One option is to weigh raw vs. cooked portions of fish. Another method involves using scales to weigh portions before and after cooking.

Average Weight Loss Statistics for Cooked Salmon of Different Types

The average percentage of weight lost when different types of salmon are cooked varies depending on factors such as whether they are farmed or wild-caught, chilled vs. frozen, fresh vs. smoked.

  • Farmed salmon loses an average of 16% of its weight when cooked.
  • Wild-caught salmon loses an average of 22% of its weight when cooked.
  • Chilled salmon loses less weight than frozen salmon (approximately 10% vs. 15%).
  • Fresh salmon loses slightly less weight than smoked salmon (approximately 18% vs. 20%).

Why Does it Matter?

Knowing how much weight cooked salmon typically loses is essential for those looking to monitor calorie intake or follow nutrition guidelines. Understanding the factors that contribute to this loss can help individuals select cooking methods and specific types of fish that result in less overall weight loss.


In conclusion, when salmon is cooked, it typically loses a significant amount of weight due to water evaporation from muscle fibers and protein molecules losing water. The amount of weight lost can vary based on factors such as cooking temperature and method, fat content, and whether skin is left on during cooking. Knowing this information can be helpful for individuals watching their calorie and fat intake or following specific nutritional guidelines for meal planning and preparation.


  1. Q: How much weight does salmon typically lose when cooked?

A: On average, salmon will lose around 25% of its weight once it has been cooked. This is due to the moisture in the fish being evaporated during the cooking process.

  1. Q: What factors can affect how much weight a cooked salmon will lose?

A: The amount of weight that a cooked salmon loses can be affected by a number of factors, such as the temperature and duration of cooking, as well as the thickness and type of cut.

  1. Q: Does cooking method have an impact on how much weight a salmon loses?

A: Yes, different cooking methods will result in varying amounts of weight loss for salmon. For example, grilling or broiling may cause less loss compared to baking or poaching.

  1. Q: Is there any way to prevent excessive weight loss when cooking salmon?

A: While some weight loss is inevitable when cooking salmon, there are techniques to minimize it. For example, marinating seafood before cooking can help retain moisture and using a lower temperature for longer periods can also help prevent overcooking and excessive weight loss.