Salmon Croquettes Calories: Nutrition, Health Benefits, and Low-Calorie Cooking Tips

Salmon croquettes are a crispy, flavorful seafood dish that many love, but if you’re watching your calorie intake, you might be wondering: How many calories are in salmon croquettes? Understanding salmon croquettes calories is essential for making healthier choices while still enjoying this delicious meal.

In this guide, we’ll break down the calories in salmon croquettes, explore their nutritional value, and provide low-calorie cooking alternatives to help you enjoy them guilt-free.

How Many Calories Are in Salmon Croquettes?

If you’re tracking your diet, knowing salmon croquettes calories can help you make informed choices. The calorie count depends on ingredients, portion size, and cooking method.

Factors That Affect Salmon Croquettes Calories

Several elements impact the calories in salmon croquettes:

• Cooking Method: Frying absorbs more oil, increasing calorie content. Baking and air-frying reduce added fats.
• Ingredients:
  • Fresh vs. canned salmon (fresh has fewer preservatives and less sodium).
  • Breading choice (panko, flour, or almond flour for a gluten-free option).
  • Added fats (butter, cheese, or mayonnaise can raise calorie content).
• Serving Size: Larger portions naturally contain more calories in salmon croquettes.

For a lighter homemade recipe, check out this Crispy Salmon Croquettes Recipe.

Nutritional Breakdown of Salmon Croquettes Calories

Aside from just salmon croquettes calories, this dish provides important nutrients that support overall health:

Macronutrients in Salmon Croquettes

• Protein – 12-15g per croquette (excellent for muscle growth and satiety).
• Healthy Fats – Omega-3 fatty acids improve heart and brain function.
• Carbohydrates – Varies based on breading; almond flour or oats add fiber.

Micronutrients in Salmon Croquettes

• Vitamin B12 & Vitamin D (boosts energy levels and bone health).
• Iron & Selenium (supports metabolism and immune function).
• Omega-3 Fatty Acids (reduces inflammation and enhances brain function).

However, fried salmon croquettes calories tend to be higher in saturated fats, making baking or air-frying a healthier alternative.

How to Reduce Salmon Croquettes Calories with Healthier Cooking Methods

1. Baking for Lower Calories in Salmon Croquettes

Baking eliminates excess oil, reducing calories in salmon croquettes by up to 100 kcal per serving.

How to Bake Salmon Croquettes

• Preheat oven to 400°F (200°C).
• Line a baking sheet with parchment paper and place croquettes evenly spaced.
• Lightly spray with olive oil for crispiness.
• Bake for 20 minutes, flipping halfway.

2. Air Frying for Crispy, Low-Calorie Salmon Croquettes

Air-Fried Salmon Croquettes – Crispy & Low-Calorie

Print Recipe

These air-fried salmon croquettes are the perfect healthy alternative to traditional fried croquettes. They are crispy on the outside, tender on the inside, and packed with protein and omega-3 fatty acids. Made with fresh or canned salmon, almond flour, and Greek yogurt, this low-calorie recipe is great for a quick meal, appetizer, or snack. Enjoy guilt-free golden-brown croquettes with a fraction of the fat and calories!

• Total Time: 22 minutes
• Yield: 4 servings (8 croquettes) 1x

Ingredients

Scale 1x2x3x

For the Croquettes:

• 1 cup cooked salmon (flaked, fresh or canned, drained)
• 1/3 cup almond flour (or crushed oats for extra fiber)
• 1/4 cup Greek yogurt (instead of mayo for a healthier option)
• 1 egg
• 1/4 cup finely chopped onion
• 1 tablespoon chopped fresh parsley
• 1 teaspoon lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

For Coating:

• 1/2 cup panko breadcrumbs (or gluten-free alternative)
• Olive oil spray

For Serving (Optional):

• Greek yogurt dip or tzatziki
• Fresh lemon wedges
• Side salad

Instructions

Step 1: Prepare the Mixture

1. In a large mixing bowl, combine flaked salmon, almond flour, Greek yogurt, egg, onion, parsley, lemon juice, mustard, garlic powder, paprika, salt, and pepper.
2. Mix well until all ingredients are fully incorporated. If the mixture is too wet, add a little more almond flour to help bind it.
3. Shape the mixture into small patties or balls about 2 inches in diameter.

Step 2: Coat the Croquettes

1. Place panko breadcrumbs on a plate.
2. Roll each croquette in the breadcrumbs, pressing gently to coat all sides.

Step 3: Air Fry the Croquettes

1. Preheat the air fryer to 375°F (190°C).
2. Lightly spray the air fryer basket with olive oil.
3. Arrange croquettes in a single layer, making sure they don’t touch.
4. Lightly spray the tops with olive oil to promote crispiness.
5. Cook for 10-12 minutes, flipping halfway through, until they are golden brown and crispy.

Step 4: Serve and Enjoy!

1. Remove from the air fryer and let cool for a couple of minutes.
2. Serve with Greek yogurt dip, a squeeze of fresh lemon, or a side salad for a complete meal.

Notes

• For extra crispiness, add a second light spray of olive oil halfway through cooking.
• If using canned salmon, drain well and remove large bones for a smoother texture.
• To make gluten-free croquettes, use gluten-free panko or crushed gluten-free crackers.
• Store leftovers in an airtight container in the fridge for up to 3 days.
• Reheat in the air fryer at 350°F (175°C) for 3-5 minutes to maintain crispiness.

• Author: Delishing recipes
• Prep Time: 10 minutes
• Cook Time: 12 minutes
• Category: Main Dish, Appetizer
• Method: Air Fryer
• Cuisine: American, Mediterranean
• Diet: Low Calorie

Nutrition

• Serving Size: 2 croquettes
• Calories: 180 kcal
• Sugar: 1g
• Sodium: 280mg
• Fat: 7g
• Saturated Fat: 1.5g
• Unsaturated Fat: 4.5g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 18g
• Cholesterol: 55mg

Keywords: Air fryer salmon croquettes, low-calorie salmon croquettes, healthy salmon patties, gluten-free fish cakes, air-fried fish croquettes, high-protein salmon recipe, crispy salmon bites, easy salmon croquettes recipe

Air frying delivers a crispy texture without unhealthy fats, lowering salmon croquettes calories.

How to Air-Fry Salmon Croquettes

• Preheat air fryer to 375°F (190°C).
• Lightly spray croquettes with cooking oil.
• Cook for 10-12 minutes, flipping halfway.

For more tips on air-frying benefits, check out Is an Air Fryer Good for Keto?.

3. Ingredient Swaps to Reduce Salmon Croquettes Calories

Choosing the right ingredients can lower salmon croquettes calories without sacrificing flavor.

Best Side Dishes for Salmon Croquettes Calories Control

Pairing salmon croquettes with nutrient-dense sides helps maintain a balanced, low-calorie meal.

Top Low-Calorie Side Dishes

• Steamed broccoli or asparagus (low-calorie, high-fiber).
• Quinoa or brown rice (healthy carbs for sustained energy).
• Greek yogurt dip (high-protein alternative to tartar sauce).
• Fresh green salad with lemon dressing (adds fiber and vitamins).

For more meal pairing ideas, check out Side Dishes for Fried Fish.

How Many Calories Do You Burn After Eating Salmon Croquettes?

If you’re tracking salmon croquettes calories and exercise, here’s how much activity burns off one fried salmon croquette (~250 kcal):

• 🚶 Walking (3.5 mph) – 50 minutes
• 🏃 Jogging (6 mph) – 25 minutes
• 💪 Strength Training – 40 minutes

FAQs About Salmon Croquettes Calories

1. How many calories are in homemade salmon croquettes?

A typical homemade salmon croquette contains 200-250 calories per serving, but the calorie count varies based on ingredients and cooking method.

• Fried salmon croquettes: Higher in calories (250-300 kcal) due to oil absorption.
• Baked salmon croquettes: Lower in calories (150-180 kcal) as they require less oil.
• Air-fried salmon croquettes: Around 140-160 kcal, offering a crispy texture with minimal fat.

For a lower-calorie version, consider air-frying or baking, using lean salmon, almond flour, and Greek yogurt instead of traditional breadcrumbs and mayonnaise.

2. Are salmon croquettes healthy?

Yes! Salmon croquettes are highly nutritious and can be part of a balanced diet. They are:

• Rich in Protein: Essential for muscle repair and satiety.
• High in Omega-3 Fatty Acids: Supports heart and brain health.
• Loaded with Essential Vitamins: Vitamin B12 for energy, Vitamin D for bone health, and Selenium for immune support.

However, fried croquettes contain more unhealthy fats and extra calories. To keep them healthy, choose baking or air frying instead of deep-frying.

3. What is the healthiest way to cook salmon croquettes?

The healthiest cooking methods for salmon croquettes are:

✅ Baking: Uses minimal oil, keeps them crispy yet light, and reduces excess fats.
✅ Air-Frying: Achieves a golden, crispy texture without deep frying, making it the best option for a low-calorie, high-protein meal.

How to Cook Healthy Salmon Croquettes:

• Baking: Preheat oven to 400°F (200°C), lightly spray croquettes with oil, and bake for 20 minutes, flipping halfway.
• Air-Frying: Preheat to 375°F (190°C), spray croquettes lightly, and air-fry for 10-12 minutes, flipping once.

These methods help reduce salmon croquettes calories while retaining their flavor and crunch.

4. Can I eat salmon croquettes on a diet?

Absolutely! Salmon croquettes can fit into various diets, including:

• Weight Loss Diets: Opt for baked or air-fried versions, use lean salmon, and swap breadcrumbs for fiber-rich alternatives like oats.
• Keto & Low-Carb Diets: Use almond flour or crushed pork rinds instead of breadcrumbs to keep carbs low.
• Diabetic-Friendly: Choose whole-food ingredients with a lower glycemic index and healthy fats.
• Gluten-Free Diets: Use gluten-free panko, almond flour, or coconut flour.

By making small modifications, salmon croquettes remain a diet-friendly meal while being satisfying and nutritious.

5. Do salmon croquettes contain carbohydrates?

Yes, salmon croquettes contain carbohydrates, but the amount depends on the breading and additional ingredients used.

• Traditional breadcrumbs add more refined carbs, increasing the overall carbohydrate content.
• Panko breadcrumbs are lighter but still contain carbs.
• Gluten-free and low-carb alternatives include:
  ✅ Almond flour (low-carb, high-protein option)
  ✅ Crushed pork rinds (zero carbs, great for keto diets)
  ✅ Ground flaxseeds (adds fiber and omega-3s)

If you’re following a low-carb diet, swapping traditional breadcrumbs for almond flour or crushed pork rinds is an excellent way to reduce carbohydrate intake while keeping salmon croquettes crispy and flavorful.