1 serving (125 grams) contains 230 calories, 26.0 grams of protein, 14.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
417.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.4 g | 32% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 90.8 mg | 30% | |
| Sodium | 181.6 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 1.8 g | 6% | |
| Sugars | 0 g | ||
| protein | 47.2 g | 94% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 0 mg | 0% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 0 mg | 0% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Atlantic salmon fillets
Atlantic salmon (Salmo salar) is a popular cold-water fish native to the North Atlantic Ocean and widely farmed for its culinary and nutritional value. With a mild, rich flavor and firm texture, salmon is a cornerstone of cuisines such as Scandinavian, Japanese, and American. It is an exceptional source of high-quality protein and healthy fats, particularly omega-3 fatty acids (EPA and DHA), which are essential for heart health and brain function. A single 3-ounce fillet of cooked Atlantic salmon provides approximately 22 grams of protein, 2 grams of omega-3 fats, and is rich in vitamins B12, D, and selenium, making it a nutrient-dense choice for balanced diets.
Health Benefits
- Supports heart health with high omega-3 fatty acids (EPA and DHA), which may help reduce inflammation and improve cardiovascular function.
- Boosts brain function due to its omega-3 content, which is crucial for cognitive development and mental health.
- Promotes bone health with high levels of vitamin D, which aids calcium absorption.
- Contributes to energy metabolism and red blood cell formation via vitamin B12, providing over 100% of the daily value per serving.
- Offers antioxidant protection through selenium, which supports immune function and helps combat oxidative stress.
Dietary Considerations
Selection and Storage
Store fresh Atlantic salmon in the refrigerator at 32°F to 38°F and consume within 1-2 days, or freeze it at 0°F for up to 6 months. Keep the fillets in airtight packaging to prevent freezer burn and preserve freshness.
Common Questions About Atlantic salmon fillets Nutrition
Is Atlantic salmon high in protein?
Yes, Atlantic salmon is an excellent source of protein. A 3-ounce (85-gram) cooked fillet contains approximately 22-23 grams of high-quality protein, making it a great choice for muscle growth, repair, and overall nutrition.
Can I eat Atlantic salmon on a keto diet?
Yes, Atlantic salmon is ideal for a keto diet. It is naturally low in carbs and high in healthy fats, including omega-3 fatty acids. A 3-ounce serving has 0 grams of carbohydrates and about 7 grams of fat, fitting perfectly into low-carb and high-fat dietary plans.
What are the health benefits of eating Atlantic salmon?
Atlantic salmon is rich in omega-3 fatty acids, which support heart and brain health. It is also a great source of vitamin D, B vitamins, and selenium, providing nutrients that boost immunity, bone health, and energy metabolism. However, farmed Atlantic salmon can contain higher levels of contaminants compared to wild-caught, so sourcing is important.
What is the recommended serving size for Atlantic salmon?
The recommended serving size for Atlantic salmon is about 3 to 4 ounces of cooked fish. This portion provides an ideal balance of high-quality protein, healthy fats, and essential nutrients without excessive calories, which average around 200 calories per serving.
How does Atlantic salmon compare to wild-caught salmon?
Atlantic salmon is generally farmed, while wild-caught salmon comes from natural habitats like the Pacific Ocean. Farmed Atlantic salmon tends to have more fat (including omega-3s) and a milder flavor, while wild-caught salmon is leaner with a more robust flavor and fewer calories. Both are nutritious, but wild-caught salmon is often considered more sustainable and free of artificial feed.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Atlantic salmon fillets DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
