1 serving (140 grams) contains 363 calories, 36.3 grams of protein, 23.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
349.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 28% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 93.2 mg | 31% | |
| Sodium | 388.8 mg | 16% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 35.0 g | 70% | |
| Vitamin D | 750.6 mcg | 3753% | |
| Calcium | 14.8 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 622.4 mg | 13% | |
* 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 Grilled salmon fillet
Grilled salmon fillet is a popular dish found in many cuisines globally, particularly in Nordic, Japanese, and Mediterranean traditions. Salmon is a fatty fish known for its rich taste and moist texture when grilled. Nutritionally, salmon is an excellent source of high-quality protein, omega-3 fatty acids, and several vitamins and minerals, including vitamin B12, vitamin D, selenium, and potassium. A typical 3-ounce (85g) grilled salmon fillet contains about 22 grams of protein, over 1,500 mg of omega-3s, and approximately 150 calories, making it a nutrient-dense food option for various diets. It's especially prized for its heart-healthy fats and versatility in recipes.
Health Benefits
- Rich in omega-3 fatty acids, which can improve heart health by reducing triglyceride levels and lowering blood pressure.
- High in vitamin D, which supports bone health and immune function.
- Contains selenium, a trace mineral that aids in thyroid function and protects against inflammation.
- Good source of high-quality protein, essential for muscle maintenance and repair.
- Provides B vitamins, including vitamin B12, which is vital for energy production and neurological health.
Dietary Considerations
Selection and Storage
Store fresh salmon in the refrigerator at 32°F to 38°F and cook within 1-2 days for optimal freshness. Grilled salmon leftovers should be refrigerated promptly and consumed within 3 days.
Common Questions About Grilled salmon fillet Nutrition
Is grilled salmon fillet a good source of protein?
Yes, grilled salmon fillet is an excellent source of protein. A 3-ounce serving provides around 22 grams of high-quality protein, making it an ideal choice for muscle repair and growth.
Can I eat grilled salmon fillet on a keto or low-carb diet?
Yes, grilled salmon fillet is perfect for a keto or low-carb diet. It contains virtually zero carbohydrates and is rich in healthy fats, making it an excellent choice for meeting keto macros.
What are the main health benefits of grilled salmon fillet?
Grilled salmon fillet is rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. It is also an excellent source of vitamin D, B12, and selenium, which contribute to immune support and bone health.
What is the recommended portion size for grilled salmon fillet?
A standard serving size for grilled salmon fillet is 3 to 4 ounces, roughly the size of a deck of cards or the palm of your hand. This portion provides an optimal balance of nutrients without excessive calories.
How does grilled salmon fillet compare to grilled chicken breast in nutrition?
Grilled salmon fillet contains more healthy fats (particularly omega-3 fatty acids) than grilled chicken breast, making it better for heart health. While chicken is slightly leaner with fewer calories, salmon provides more vitamin D and essential fatty acids.
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.
- USDA FoodData - Grilled salmon fillet DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
