1 serving (100 grams) contains 206 calories, 22.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
490.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 39% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| 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 Costco salmon
Costco salmon typically refers to fresh or frozen salmon sold at Costco stores, often available as Atlantic salmon or wild-caught varieties like sockeye. Salmon is a highly versatile fish consumed across many cuisines, from Japanese sushi and sashimi to Mediterranean grilled recipes. It is prized for its rich, oily texture and robust flavor. Nutritionally, salmon is an excellent source of high-quality protein, healthy omega-3 fatty acids (EPA and DHA), and essential micronutrients like vitamin D, B vitamins (especially B12), and selenium. A 3-ounce serving of Atlantic salmon, for example, provides about 22 grams of protein and over 1,800 mg of omega-3 fatty acids, making it a nutrient-dense option for healthy diets.
Health Benefits
- Rich in omega-3 fatty acids, which support heart and brain health by reducing inflammation and improving cognitive function.
- High in vitamin D, aiding in bone health and immune system function.
- Contains selenium, an antioxidant that protects against oxidative stress and supports thyroid health.
Dietary Considerations
Selection and Storage
Store fresh salmon in the coldest part of the refrigerator and consume within 1-2 days, or freeze for up to three months for optimal freshness. Thaw frozen salmon in the refrigerator to prevent bacterial growth.
Common Questions About Costco salmon Nutrition
Is Costco salmon high in protein?
Yes, Costco salmon is high in protein. A 4-ounce (113g) serving of Costco salmon typically contains around 25 grams of protein, making it an excellent choice for meeting daily protein needs.
Can I eat Costco salmon on a keto diet?
Yes, Costco salmon is an excellent option for a keto diet. It is low in carbohydrates (0g per serving) and high in healthy omega-3 fats and protein, aligning perfectly with keto guidelines.
What are the health benefits or concerns of eating Costco salmon?
Costco salmon is rich in omega-3 fatty acids, protein, and essential nutrients like vitamin D and B12, offering heart and brain health benefits. However, some types of salmon (e.g., farmed) may have higher levels of contaminants; check labels for sourcing to opt for wild-caught options, if available.
What is a recommended serving size of Costco salmon?
The recommended serving size for Costco salmon is about 4-6 ounces (113-170g) per person. This portion provides a balanced amount of nutrients without excessive calories, typically averaging 200-300 calories depending on preparation.
How does Costco salmon compare to other types of fish?
Costco salmon is typically higher in healthy fats like omega-3s compared to leaner fish like cod or tilapia, but it has similar protein levels (around 25g per 4-ounce serving). It is more calorie-dense than white fish but provides more heart-healthy fats and vitamins.
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.
