1 serving (150 grams) contains 250 calories, 25.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111.1 mg | 37% | |
| Sodium | 793.7 mg | 34% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 39.7 g | 79% | |
| Vitamin D | 634.9 mcg | 3174% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 634.9 mg | 13% | |
* 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 Blackened salmon
Blackened salmon is a dish originating from Cajun cuisine, characterized by its flavorful spice crust achieved through a blend of paprika, garlic powder, onion powder, and cayenne pepper. The dish is made by searing salmon fillets over high heat to achieve a crispy, spicy exterior while retaining the fish's tender interior. Salmon is a nutrient-dense food, rich in high-quality protein, omega-3 fatty acids, vitamin D, selenium, and B vitamins. A single 3-ounce serving of cooked salmon provides approximately 22 grams of protein, 1,500 mg of omega-3s, and over 70% of the daily recommended intake of vitamin D, making it an excellent choice for those seeking nutrient-rich seafood options.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and brain function—even a small serving provides about 1,500 mg.
- High in vitamin D, providing over 70% of the recommended daily intake, which is crucial for bone health and immune function.
- Good source of selenium, a mineral that acts as an antioxidant to protect cells from damage and supports thyroid health.
Dietary Considerations
Selection and Storage
Store fresh salmon in the refrigerator at 32°F to 38°F and consume within 1-2 days, or freeze at 0°F for up to three months. Blackened salmon is best cooked fresh, but leftovers can be refrigerated and reheated gently to preserve texture.
Common Questions About Blackened salmon Nutrition
Is blackened salmon high in protein?
Yes, blackened salmon is an excellent source of protein, with a 4-ounce serving providing around 23 grams of high-quality protein. This makes it an ideal choice for muscle repair and maintenance.
Can I eat blackened salmon on a keto diet?
Absolutely, blackened salmon is very keto-friendly as it is naturally low in carbohydrates and high in healthy fats, especially omega-3 fatty acids. Ensure the blackening seasoning does not contain added sugars to keep it fully compliant.
What are the health benefits of blackened salmon?
Blackened salmon is packed with omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. It’s also rich in vitamins D and B12, selenium, and potassium, offering numerous nutritional benefits.
What is the recommended serving size for blackened salmon?
A standard serving size for blackened salmon is 4-6 ounces, which provides a balanced amount of protein, healthy fats, and nutrients. Pair it with non-starchy vegetables or a fresh salad for a complete, nutritious meal.
How does blackened salmon compare to grilled salmon?
Blackened salmon is seasoned with bold spices and typically cooked in a hot skillet, giving it a crispy crust and smoky flavor. Grilled salmon, on the other hand, is lighter in taste and often has a more tender, slightly smoky texture. Both methods are nutrient-rich and healthy; the choice depends on personal flavor preferences.
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.
