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 | 146.2 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 | 876.9 mcg | 4384% | |
| 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 fillet
Baked salmon fillet is a popular dish worldwide, particularly prominent in Scandinavian and Japanese cuisines due to its origins in regions known for seafood. Salmon is a nutrient-dense fish rich in high-quality protein, essential omega-3 fatty acids, and vitamins such as B12 and D. It is widely consumed for its robust, savory flavor and versatile preparation methods. As a fatty fish, salmon provides a significant dose of healthy fats while being relatively low in saturated fat. A 100-gram serving of baked salmon typically provides about 200 calories, 22 grams of protein, and 13 grams of fat, alongside a host of micronutrients. These nutritional attributes make salmon a staple for health-conscious diets and meal plans emphasizing heart and brain health.
Health Benefits
- Supports heart health due to omega-3 fatty acids like EPA and DHA, which reduce inflammation and promote healthy cholesterol levels.
- Boosts brain function with vitamin B12, crucial for maintaining healthy nerve and brain cells.
- Improves bone health and immune support through vitamin D, which aids calcium absorption and immune system modulation.
Dietary Considerations
Selection and Storage
Store raw salmon in the refrigerator at 0-4°C and consume within 1-2 days. For longer storage, freeze salmon fillets to maintain quality for up to three months.
Common Questions About Baked salmon fillet Nutrition
Is baked salmon high in protein?
Yes, baked salmon is an excellent source of high-quality protein. A 3-ounce cooked fillet typically contains around 22 grams of protein, making it an ideal option for muscle repair, growth, and maintaining overall health.
Can I eat baked salmon on a keto diet?
Yes, baked salmon is perfect for a keto diet. It is naturally low in carbohydrates and rich in healthy fats, particularly omega-3 fatty acids, which can support ketosis and overall heart health.
What are the health benefits of eating baked salmon?
Baked salmon is rich in omega-3 fatty acids, which promote heart and brain health, and it also provides important vitamins like B12 and D, which support energy production and bone health. Additionally, selenium in salmon acts as an antioxidant to reduce inflammation.
What is a recommended serving size for baked salmon?
A recommended serving size of baked salmon for an adult is about 3-4 ounces, which is roughly the size of a deck of cards. This portion balances its calorie content, around 180-200 calories, with its nutritional benefits.
How does baked salmon compare to grilled salmon?
Nutritionally, baked and grilled salmon are quite similar, offering the same protein, healthy fats, and vitamins. However, baking may retain more moisture and omega-3 fats compared to grilling, which can sometimes dry out the fish if overcooked.
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.
