1 serving (100 grams) contains 208 calories, 20.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
495.2 | ||
|---|---|---|---|
% 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 | 47.6 g | 95% | |
| Vitamin D | 1357.1 mcg | 6785% | |
| 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 salmon fillet
Fresh salmon fillet is a versatile and nutrient-rich seafood known for its delicate flavor and firm texture. Originating from cold-water habitats like the Pacific and Atlantic Oceans, salmon features prominently in cuisines ranging from Japanese (sushi and sashimi) to Scandinavian (smoked salmon). It is a powerhouse of essential nutrients, offering high-quality protein and heart-healthy omega-3 fatty acids. Salmon is also rich in vitamins like B6, B12, and D, and minerals such as potassium and selenium. A standard 3-ounce piece provides approximately 200 calories, 22 grams of protein, and about 12 grams of fat, mostly unsaturated. This nutrient-packed fish supports overall health and is widely beloved for its taste and versatility in recipes from grilling to baking.
Health Benefits
- Boosts heart health due to omega-3 fatty acids, reducing inflammation and supporting cardiovascular function.
- Supports brain function with B vitamins like B6 and B12, which aid in cognitive health and neurological processes.
- Enhances bone strength through high levels of vitamin D, which facilitates calcium absorption.
- Promotes muscle growth and repair via its rich protein content, essential for overall bodily function.
- Provides selenium, an antioxidant mineral that supports immune health and thyroid function.
Dietary Considerations
Selection and Storage
Store fresh salmon fillet in the coldest part of the refrigerator and use within 1-2 days. For longer storage, freeze in an airtight container for up to three months.
Common Questions About Fresh salmon fillet Nutrition
Is fresh salmon fillet high in protein?
Yes, fresh salmon fillet is an excellent source of protein. A 3.5-ounce (100-gram) serving contains approximately 20-25 grams of high-quality protein, making it an ideal food for muscle repair and growth.
Can I eat fresh salmon fillet on a keto diet?
Yes, fresh salmon fillet is perfectly suitable for a keto diet. It is low in carbohydrates (0 grams per serving) and high in healthy fats. Additionally, the omega-3 fatty acids in salmon support overall health on a ketogenic diet.
What are the health benefits of eating fresh salmon fillet?
Fresh salmon fillet is rich in omega-3 fatty acids, which support heart and brain health. It's also packed with essential nutrients like vitamin D, B vitamins, and selenium. Regular consumption may reduce inflammation, improve cholesterol levels, and support joint and eye health.
What is the recommended portion size for fresh salmon fillet?
A standard serving size for fresh salmon fillet is about 3-4 ounces (85-113 grams) when cooked. This amount provides a balance of essential nutrients without exceeding daily calorie recommendations. Serving sizes can be adjusted based on individual dietary needs.
How does fresh salmon fillet compare to other fish like tuna or cod?
Fresh salmon fillet is fattier and richer in omega-3s compared to lean fish like cod. While tuna also contains omega-3s, salmon tends to have higher levels and more vitamin D. Salmon has a more delicate, buttery texture, whereas cod and tuna are firmer and milder in flavor.
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.
