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 | 0.8 mg | 4% | |
| 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 Filet of salmon
Filet of salmon is a boneless cut of salmon, a popular fish originating from cold-water regions like the Pacific Ocean, Atlantic Ocean, and Norwegian fjords. Salmon is a staple in cuisines worldwide, particularly in Japanese, Scandinavian, and American dishes. It is highly regarded for its rich nutritional profile, being an excellent source of high-quality protein, omega-3 fatty acids (EPA and DHA), B vitamins, and several essential minerals such as selenium and potassium. This nutrient-dense fish is known for its versatility in cooking and is often grilled, baked, poached, or served raw in sushi. Salmon’s distinctive flavor and nutrient content make it an exceptional choice for maintaining health and wellness.
Health Benefits
- Supports heart health: Rich in omega-3 fatty acids, which can reduce inflammation and lower triglyceride levels.
- Boosts brain function: Contains DHA (a type of omega-3) that aids in cognitive performance and memory retention.
- Enhances skin health: Selenium and B vitamins in salmon promote skin elasticity and reduce oxidative damage.
Dietary Considerations
Selection and Storage
Keep raw salmon refrigerated at 32-39°F (0-4°C) and consume within 1-2 days or freeze for longer storage. Cook thoroughly to an internal temperature of 145°F (63°C) for safety.
Common Questions About Filet of salmon Nutrition
Is filet of salmon high in protein?
Yes, a 3-ounce (85-gram) filet of salmon contains approximately 22 grams of protein, making it an excellent source of high-quality protein. It is a great option for those looking to increase their protein intake, especially since it also provides essential amino acids.
Can I eat filet of salmon on a keto diet?
Yes, filet of salmon is an ideal food for a keto diet because it contains zero carbohydrates. It is also rich in healthy fats like omega-3 fatty acids, which align perfectly with the high-fat, low-carb requirements of a ketogenic diet.
What are the health benefits of eating filet of salmon?
Filet of salmon is packed with omega-3 fatty acids, which support heart and brain health. It is also a good source of vitamins like B12 and D, selenium, and antioxidants, which can boost immunity and reduce inflammation. However, due to mercury exposure, it's recommended to consume salmon in moderation, particularly for pregnant women.
How much filet of salmon should I eat in one serving?
A standard serving size of salmon is about 3-4 ounces (85-113 grams), which provides an appropriate amount of protein and healthy fats for most adults. For optimal health, experts recommend eating fish, including salmon, 2-3 times per week.
How does filet of salmon compare to other fish like cod or tuna?
Compared to cod, salmon is richer in healthy fats like omega-3s, making it more calorie-dense (206 calories per 3 ounces vs. cod's 89 calories). Salmon is also higher in vitamin D and has a firmer texture. Compared to tuna, salmon has similar protein content but is fattier, offering more omega-3s, while tuna has fewer calories and a milder taste.
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.
