1 serving (154 grams) contains 280 calories, 39.0 grams of protein, 12.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
430.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 24% | |
| 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 Fillet salmon
Salmon fillet is a popular cut of the oily fish, originating primarily from the North Atlantic and Pacific Oceans. Commonly used in cuisines across the globe, including Japanese, Scandinavian, and American, this protein-rich food is known for its tender texture and rich, savory flavor. Nutritionally, salmon fillet is a powerhouse, providing high-quality protein alongside essential omega-3 fatty acids like DHA and EPA, which support heart and brain health. It is also an excellent source of vitamin D, vitamin B12, and selenium. A 3.5-ounce (100-gram) serving of cooked salmon offers approximately 206 calories, 22 grams of protein, and 12 grams of healthy fats.
Health Benefits
- Rich in omega-3 fatty acids (DHA and EPA), which support cardiovascular health by reducing triglyceride levels and inflammation.
- High in vitamin D, contributing to bone health and immune system functionality.
- Provides selenium, a mineral with antioxidant properties that protect cells from oxidative damage and boost thyroid function.
- Contains astaxanthin, a potent antioxidant that may reduce oxidative stress and support skin health.
- High-quality protein content promotes muscle repair and satiety, making it valuable for weight management.
Dietary Considerations
Selection and Storage
Store salmon fillet in the refrigerator at 32°F to 38°F (0°C to 3°C) and consume within 1-2 days. For longer storage, freeze at 0°F (-18°C) for up to 3 months. Thaw in the refrigerator or under cold running water before cooking.
Common Questions About Fillet salmon Nutrition
Is fillet salmon high in protein?
Yes, fillet salmon is an excellent source of protein. A 3-ounce serving of cooked salmon contains approximately 22 grams of protein, making it a great choice for muscle growth, repair, and overall nutrition.
Can I eat fillet salmon on a keto diet?
Absolutely, fillet salmon is highly keto-friendly due to its low carbohydrate content and high healthy fat content. A typical serving has zero carbs and is rich in omega-3 fatty acids, which align well with keto dietary principles.
What are the health benefits of eating fillet salmon?
Fillet salmon is loaded with omega-3 fatty acids, which support heart health and reduce inflammation. It also provides key nutrients like vitamin B12, vitamin D, and selenium, offering benefits for brain function, immune health, and bone strength.
What is a recommended serving size for fillet salmon?
A recommended serving size of fillet salmon is about 3-4 ounces per meal, which provides a balanced amount of protein and nutrients without excessive calories. For most people, this is sufficient to reap its health benefits.
How does fillet salmon compare to other fish like cod or tilapia?
Fillet salmon is higher in healthy fats, especially omega-3 fatty acids, compared to lean fish like cod or tilapia. It has a richer flavor and is generally more calorie-dense, with around 200 calories per 3-ounce serving, whereas cod and tilapia are leaner options with less fat and fewer calories.
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.
