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 | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 144.6 mg | 48% | |
| Sodium | 132.3 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 | 1200 mg | 25% | |
* 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 Cooked salmon
Cooked salmon is a seafood dish highly valued in global cuisines such as Japanese, Scandinavian, and North American. It is derived from salmon, a fatty fish found in both freshwater and marine environments, smoked, baked, grilled, or poached to enhance its natural flavors. Salmon is renowned for its rich nutritional profile, being an excellent source of high-quality protein, omega-3 fatty acids, vitamins B6 and B12, and minerals like selenium and potassium. A 3-ounce serving of cooked salmon typically contains about 20-25 grams of protein, 1.5-2 grams of omega-3 fatty acids, and approximately 175 calories, making it a nutrient-dense option for many diets.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease.
- Promotes brain function and cognitive health with its high content of DHA, a type of omega-3 essential for brain development.
- Boosts immunity and antioxidant protection with selenium, which plays a critical role in defending against oxidative stress.
- Improves muscle repair and maintenance thanks to its high-quality protein content, providing essential amino acids.
- Supports bone health through its vitamin D content, which aids in calcium absorption and bone density.
Dietary Considerations
Selection and Storage
Store cooked salmon in an airtight container in the refrigerator for up to 3 days or freeze for longer storage. Reheat gently to preserve moisture and flavor.
Common Questions About Cooked salmon Nutrition
Is cooked salmon high in protein?
Yes, cooked salmon is an excellent source of protein. A 3-ounce (85-gram) serving of cooked salmon provides around 22 grams of protein, making it a highly nutritious choice for meeting daily protein requirements.
Can I eat cooked salmon on a keto diet?
Yes, cooked salmon is a great option for a keto diet. It is virtually carb-free and rich in healthy fats, with about 6-10 grams of fat per 3-ounce serving, depending on the type of salmon. Its omega-3 fatty acids also complement the high-fat, low-carb structure of a keto diet.
What are the health benefits of cooked salmon?
Cooked salmon provides several health benefits due to its high levels of omega-3 fatty acids, which support heart and brain health. It is also rich in vitamins like B12 and D, as well as selenium and potassium, which support energy, bone health, and immune function. However, some types of salmon may contain traces of mercury, so it's best to consume in moderation.
What is the recommended portion size for cooked salmon?
A standard portion size of cooked salmon is about 3-4 ounces (85-113 grams) per serving. This amount fits well within dietary guidelines and delivers a good balance of protein, healthy fats, and micronutrients.
How does cooked salmon compare to other proteins like chicken or beef?
Cooked salmon is lower in saturated fat and higher in omega-3 fatty acids compared to chicken or beef. While chicken breast has slightly more protein (about 26 grams per 3 ounces), salmon offers additional heart-healthy benefits and a fuller nutritional profile with its vitamins and minerals. Salmon's rich flavor also makes it a versatile option for a variety of meals.
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.
- Omega-3 Fatty Acids Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsCovers the health benefits of omega-3 fatty acids, a key nutrient found abundantly in cooked salmon.
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.
