1 serving (154 grams) contains 280 calories, 39.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
430.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 23% | |
| Saturated Fat | 4.6 g | 22% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 144.6 mg | 48% | |
| Sodium | 115.4 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 60.0 g | 120% | |
| Vitamin D | 687.7 mcg | 3438% | |
| Calcium | 30.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 753.8 mg | 16% | |
* 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 Baked salmon filet
Baked salmon filet is a popular dish worldwide, particularly in cuisines like Scandinavian, Japanese, and Mediterranean, where salmon is a staple protein source. This baked preparation method preserves the fish’s natural nutrients while offering a lean, flavorful meal. Salmon is rich in high-quality protein, healthy fats (especially omega-3 fatty acids), and essential micronutrients such as vitamin B12, vitamin D, and selenium. It is also low in carbohydrates and provides a complete amino acid profile, making it an excellent choice for a health-conscious diet.
Health Benefits
- Rich source of omega-3 fatty acids, which support heart health by reducing triglycerides and inflammation.
- Contains vitamin D, vital for bone health and immune function, with a 3-ounce serving providing approximately 70-100% of the daily recommended intake.
- High levels of high-quality protein (around 22 grams per 3-ounce serving) promote muscle repair and overall growth.
- Contains selenium, a powerful antioxidant that supports thyroid function.
- Provides B vitamins, including B12, which is essential for nerve function and red blood cell production.
Dietary Considerations
Selection and Storage
Store raw salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container for up to 3 months.
Common Questions About Baked salmon filet Nutrition
Is baked salmon filet high in protein?
Yes, baked salmon filet is an excellent source of protein. A 3-ounce serving contains approximately 22 grams of protein, making it ideal for muscle repair and growth. It's also lean, offering quality nutrition without excessive saturated fat.
Can I eat baked salmon filet on a keto diet?
Absolutely, baked salmon filet is ideal for a keto diet due to its high protein and healthy fat content. It contains virtually zero carbs, making it a perfect addition to low-carb meal plans focused on ketosis.
What are the health benefits of baked salmon filet?
Baked salmon filet is rich in omega-3 fatty acids, which support heart and brain health. It is also high in vitamin D, B vitamins, and selenium, promoting immune health and reducing inflammation. However, moderation is advised to avoid overexposure to mercury found in seafood.
What is the recommended serving size for baked salmon filet?
A typical serving size for baked salmon filet is 3 to 4 ounces, which provides roughly 200 calories. For a balanced meal, pair it with non-starchy vegetables and healthy fats while limiting portions to avoid unnecessary calorie intake.
How does baked salmon filet compare to other types of fish?
Compared to white fish like cod or tilapia, baked salmon filet is higher in fat, particularly heart-healthy omega-3s, and calories. It also offers more robust flavors and a firmer texture, making it versatile for various recipes. However, white fish offers lower calorie options for diets focused on weight loss.
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.
