1 serving (100 grams) contains 208 calories, 20.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
495.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 39% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 131.0 mg | 43% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.6 g | 95% | |
| Vitamin D | 1252.4 mcg | 6262% | |
| Calcium | 21.4 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 864.3 mg | 18% | |
* 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
Atlantic Salmon (Salmo salar) is a highly prized fish native to the North Atlantic Ocean and also widely farmed for culinary use. It is renowned for its rich, buttery flavor and versatile application in global cuisines, from grilled fillets to sushi and smoked preparations. Nutritionally, Atlantic salmon is an excellent source of complete protein, omega-3 fatty acids, and several essential vitamins and minerals. A 3-ounce serving provides approximately 121 calories, 17 grams of protein, 4 grams of fat (mainly unsaturated), and nutrients such as vitamin D, vitamin B12, selenium, and potassium. It is a heart-healthy food known for its positive impact on overall wellness due to its nutrient density.
Health Benefits
- Promotes heart health due to omega-3 fatty acids (EPA and DHA), which reduce inflammation and lower the risk of cardiovascular disease.
- Supports brain function and mood regulation thanks to its high vitamin B12 content and omega-3 fatty acids.
- Strengthens bones and immune health with its significant vitamin D content, providing around 55–70% of the daily recommended intake in one serving.
- Aids muscle repair and maintenance with its high-quality, easily digestible protein content.
- Supports thyroid function due to its selenium content, a critical trace mineral involved in metabolism.
Dietary Considerations
Selection and Storage
Store raw Atlantic salmon in the coldest part of the refrigerator (32–38°F) and use it within 1–2 days. For longer storage, freeze it in an airtight container or vacuum-sealed bag for up to 3 months.
Common Questions About Atlantic salmon Nutrition
Is Atlantic salmon high in protein?
Yes, Atlantic salmon is an excellent source of protein. A 3-ounce (85g) serving provides about 22-24 grams of high-quality protein, which supports muscle growth and tissue repair.
Can I eat Atlantic salmon on a keto or low-carb diet?
Absolutely! Atlantic salmon is naturally low in carbohydrates and high in healthy fats, making it a perfect choice for a keto or low-carb diet. A typical 3-ounce serving contains roughly 6 grams of fat and 0 grams of carbs.
What are the health benefits and concerns with Atlantic salmon?
Atlantic salmon is rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. It is also a good source of vitamin D, B12, and selenium. However, if consuming farmed salmon, be mindful of potential contaminants like PCBs and choose varieties from reputable, sustainable sources when possible.
How much Atlantic salmon should I eat per serving?
A standard serving size for Atlantic salmon is 3-4 ounces (85-113g), which equates to about the size of a deck of cards. The FDA recommends consuming at least 8 ounces of seafood, including salmon, per week for health benefits.
How does Atlantic salmon compare to other species of salmon like wild-caught sockeye?
Atlantic salmon is generally richer in fats and has a milder flavor compared to wild-caught sockeye, which is leaner and has a stronger, more pronounced taste. Nutritionally, wild-caught salmon may have slightly higher omega-3 levels and fewer contaminants than farmed Atlantic salmon.
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.
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.
