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 | 131.0 mg | 43% | |
| 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 | 0.7 mg | 3% | |
| 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 Fresh atlantic salmon
Fresh Atlantic salmon is a popular cold-water fish known for its rich, buttery flavor and firm texture. Native to the North Atlantic Ocean, it is a staple in cuisines such as Nordic, Japanese, and North American. This versatile fish is available fresh, wild-caught, or farmed, providing a high-quality source of protein and essential nutrients. A 3-ounce serving of fresh Atlantic salmon typically contains around 22 grams of protein, 6 grams of fat (mostly heart-healthy omega-3 fatty acids), and is rich in vitamins such as B12 and D, as well as minerals like selenium and potassium. Its nutrient density makes it a top choice for promoting overall health.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health by reducing inflammation and lowering triglycerides.
- Contains vitamin D, essential for bone health and immune function, with one serving providing nearly 50% of the daily requirement.
- High in protein, aiding in muscle repair and energy, with approximately 22 grams per 3-ounce serving.
- Provides selenium, an antioxidant that helps protect cells and supports thyroid function.
- Rich in B vitamins, particularly B12, which is critical for red blood cell production and neurological health.
Dietary Considerations
Selection and Storage
Store fresh Atlantic salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in airtight packaging for up to 3 months. Ensure thorough cooking to an internal temperature of 145°F (63°C).
Common Questions About Fresh atlantic salmon Nutrition
Is fresh Atlantic salmon high in protein?
Yes, fresh Atlantic salmon is an excellent source of protein. A 3-ounce (85-gram) serving of cooked salmon provides around 22 grams of high-quality protein, making it a great option for meeting daily protein needs.
Can I eat fresh Atlantic salmon on a keto diet?
Absolutely. Fresh Atlantic salmon is naturally low in carbohydrates, with 0 grams of carbs per serving, and is rich in healthy fats. This makes it an ideal food for those following a ketogenic diet.
What are the health benefits of eating fresh Atlantic salmon?
Fresh Atlantic salmon is packed with omega-3 fatty acids, which support heart and brain health. It is also rich in B vitamins, selenium, and potassium, contributing to improved metabolism, immune function, and reduced inflammation. However, it may contain low levels of mercury, so moderation is advised for pregnant women and young children.
What is the recommended serving size for fresh Atlantic salmon?
The recommended serving size for fresh Atlantic salmon is typically 3-4 ounces of cooked fish per meal. This portion size provides a healthy amount of protein, fats, and essential nutrients without excessive calorie intake.
How does fresh Atlantic salmon compare to wild-caught salmon?
Fresh Atlantic salmon, usually farmed, tends to have a higher fat content than wild salmon, making it richer in omega-3s but also higher in calories. Wild salmon, on the other hand, is leaner and often considered to have a more intense flavor. Both are excellent sources of nutrients, but cooking methods may vary slightly to suit their differences in fat content.
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.
