Ancho-rubbed salmon (4 oz cooked) has ~230–300 calories, 23–25 g protein, and 10–15 g fat; sweet or salty rubs can raise carbs and sodium.
Carbs
Calories
Sodium
Dry Rub Fillet
- 4 oz portion
- ~260 kcal, 24 g protein
- ~150 mg sodium
Leanest
Sweet Glaze Fillet
- Adds 6–8 g carbs
- 300–340 kcal
- 200–400 mg sodium
Sweet heat
Restaurant Plate
- ~620–630 kcal
- 48 g protein
- 1,800–1,900 mg sodium
Check sodium
Ancho-Rubbed Salmon Nutrition Breakdown: What Changes The Numbers
This pepper is mild and smoky, not fiery. It brings color and aroma to a fillet without burying the fish. The rub itself adds almost no calories. The main drivers in a serving are the salmon’s natural fat, portion size, and whether the cook uses a sugary glaze or a salty sauce.
Start with a baseline from cooked salmon. A 4-ounce portion lands in the 230–300 calorie range with roughly 23–25 grams of protein and 10–15 grams of fat. Farmed fish tends to be a bit richer; wild fillets skew leaner. Once you know this range, you can adjust for the rub or the side dish on your plate.
Quick Range Table (Per 4 Oz Cooked)
| Nutrient | Typical Range | What Affects It |
|---|---|---|
| Calories | 230–300 kcal | Salmon type, cooking fat |
| Protein | 23–25 g | Portion size |
| Total Fat | 10–15 g | Species, added oil |
| Omega-3 (EPA+DHA) | 1.2–2.3 g | Wild vs. farmed |
| Carbohydrate | 0–8 g | Sugary glaze |
| Sodium | 90–900+ mg | Commercial rubs, sauces |
Calories: Where They Come From
Most of the energy in a fillet comes from protein and fat. The chile adds flavor, not fuel. A dry pan-sear keeps calories tidy. A butter-baste will move the needle. Use a light brush of oil, and let the fish’s own fat carry the heat.
Protein: Why Salmon Feels Satisfying
A modest piece packs more protein than many meats of the same size. That’s one reason a chili-rubbed fillet works well in meal prep. It holds texture, reheats gently, and pairs with carb-light sides. Aim for flakes that stay moist; an instant-read thermometer landing near 125–130°F helps.
Omega-3s: A Big Perk Of This Fish
EPA and DHA vary by species and diet, yet the range in cooked portions stays strong. A typical 3–4 ounce serving brings more than a gram of these fats, which is a handy way to meet weekly targets.
How Seasonings And Cooking Change The Label
The ancho profile is mild heat, raisin-like sweetness, and a toasty edge. That’s easy to keep lean. Issues start when a cook adds sugar to caramelize or leans on a salty pre-mixed blend. One teaspoon of a commercial blend can add 90 milligrams of sodium before a single pinch of salt hits the pan.
Dry Rub Vs. Glaze
A plain spice crust keeps carbs near zero. A quick glaze of honey, maple, or brown sugar builds a lacquer and adds 4–8 grams of carbohydrate per serving. That’s fine when planned, but it’s easy to double-brush and push the number up without noticing.
Cooking Fat And Heat
Oil on the fish makes a crisp surface and helps the spice bloom. A thin coat is enough. Use a hot pan, let the flesh release on its own, and finish in the oven if the fillet is thick. Broiling works too. Spoon-basting butter tastes great, but the calories add up fast.
Sodium Watch
Restaurant plates often carry sauces that stack sodium. Ask for sauce on the side and taste before salting. At home, pick a rub with no added salt or blend your own with ancho, garlic powder, smoked paprika, cumin, and a little brown sugar if you like a crust.
How A Restaurant Plate Compares
Chains that offer a chili-spiced salmon usually serve it with rice and a vegetable. That moves the meal into the 600-plus calorie range. Protein stays high. Sodium can run well past 1,000 milligrams because of sauces and seasoned sides.
Sample Prep Comparisons
| Prep Variant | Estimated Nutrition (Per Serving) | Notes |
|---|---|---|
| Home Fillet, Dry Rub | ~260 kcal · 24 g protein · 12 g fat · ~150 mg sodium | Pan-seared with 1 tsp oil |
| Restaurant Plate With Sides | ~620–630 kcal · 48 g protein · 30 g fat · 1,800–1,900 mg sodium | Includes rice and broccoli; sauce adds salt |
| Sweet-Glazed Portion | ~300–340 kcal · 24 g protein · 12–14 g fat · 200–400 mg sodium · 6–8 g carbs | Honey or brown sugar glaze |
Reading Menus
Look for phrasing like “glaze,” “butter,” “cream,” or “signature sauce.” Those flags point to calorie and sodium add-ons. Ask for a dry rub, grilled or baked, and swap rice for extra veg if you want a lighter plate.
Portion Sizes, Pantry Swaps, And Smart Sides
Portion size dictates the numbers more than spice does. A 6-ounce piece bumps calories and protein by half. A small 3-ounce piece trims both. Build the plate around the fish: roasted peppers, charred corn, lime slaw, or a scoop of black beans land well with a chili crust.
Portion Visuals
Portion visuals help when you’re not weighing. A deck-of-cards size piece is near 3 ounces cooked; a smartphone footprint gets you toward 5–6 ounces. Skin-on fillets shrink a little less than skinless pieces. When plating, start with the fish, add a handful of vegetables, then decide if the meal needs rice, potatoes, or tortillas. Citrus wedges brighten bites.
Simple Pantry Rub
Mix 2 teaspoons ground ancho, 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/4 teaspoon cumin, and a pinch of brown sugar. Add salt to taste, or skip it and finish with flaky salt at the table. Pat the fillet dry, coat lightly with oil, press on the rub, and cook hot.
Make-Ahead Tips
Spice the fish up to 30 minutes ahead. Longer can draw out moisture. For batch cooking, bake on a sheet at 425°F until the center just turns opaque. Chill, then portion for bowls with quinoa, roasted sweet potatoes, or a crisp salad.
What The Data Says
Government datasets for cooked salmon set the baseline for calories, protein, fat, and omega-3s. Health groups advise two or more seafood servings per week, and a single fillet helps you get there fast. Restaurant nutrition databases show where sodium climbs, mostly from sauces and sides.
For hard numbers on EPA and DHA plus macronutrients in a cooked fillet, see cooked salmon nutrients. For serving frequency and mercury guidance, check the FDA’s latest advice about eating fish.
Macro And Micronutrients To Expect
Beyond calories, the nutrients in a chili-spiced fillet read like a tidy checklist. Selenium shows up in generous amounts, vitamin B12 is abundant, and potassium runs high compared with many meats. Those showings come from the fish itself, not the spice. The rub mainly contributes trace minerals from dried peppers and spices and, depending on the brand, a few milligrams of sodium per pinch.
If you track fats, most of the total fat sits in the monounsaturated and polyunsaturated buckets. Saturated fat stays modest for the portion size. That balance makes a seasoned fillet an easy fit for mixed plates that include grains or starchy sides. The oil you cook with nudges the profile a bit; a neutral high-heat oil keeps flavors clean and avoids smoke.
Label Math: Build Your Own Estimate
At home you can estimate with a few steps: weigh the raw fillet, assume 15% moisture loss, add only the oil that clings, count glaze by the spoon, and include sodium from the rub and any finishing salt. Your total will usually land inside the ranges shown in the tables. Use simple math for confidence
Simple Cooking Blueprint
Cast-Iron Pan-Sear
Heat a heavy pan until it’s hot. Pat the fish dry. Rub with oil and coat with the chili blend. Lay the fillet flesh-side down and sear until the surface browns. Flip to skin-side and slide the pan into a 400°F oven to finish. Pull at 125–130°F, rest a minute, and serve with lime.
Quick Sheet-Pan Meal
Toss broccoli or green beans with oil and salt on a tray. Roast for five minutes at 425°F. Push the veg to the sides, set the rubbed fillets in the middle, and roast until the fish just flakes. Spoon pan juices over the veg so the chili and fish fat season the sides.
How To Use The Numbers
Pick a portion. Choose a dry rub or a light glaze. Decide whether tonight is a rice night or a greens night. That’s the whole playbook. The fish brings protein and omega-3s. The spice adds flavor. The rest is just side math.
Bottom Line For Busy Cooks
Keep a mild chili rub in your spice drawer. Buy fillets that look firm and smell clean. Sear hot, finish gently, and rest for a minute. Pair with bright sides. You’ll get a plate that feeds well without complicated tracking, and the numbers fall in a predictable range every time.