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
Grilled salmon is a versatile dish often associated with cuisines from coastal regions, including Scandinavian, Japanese, and Mediterranean influences. Salmon itself originates from both freshwater and saltwater habitats, making it a staple in global diets. It is a nutrient-dense fish, offering high-quality protein and an abundance of omega-3 fatty acids. A 3-ounce serving of grilled salmon provides approximately 22 grams of protein, 1.2 grams of EPA and DHA omega-3s, and is an excellent source of vitamins B12, D, and selenium. It is low in saturated fat yet rich in heart-healthy fats, making it an ideal choice for those looking to support overall health.
Health Benefits
- Supports heart health due to its high omega-3 fatty acid content, which can help lower triglyceride levels and reduce inflammation.
- Promotes brain health and cognitive function, thanks to its vitamin B12 and omega-3 DHA content.
- Strengthens bones and immune function as it is an excellent source of vitamin D, providing nearly 75% of the daily recommended intake per serving.
Dietary Considerations
Selection and Storage
Store raw salmon in the refrigerator at 32°F to 38°F and consume within 1-2 days, or freeze it for up to 3 months. Once cooked, refrigerate and consume within 3-4 days.
Common Questions About Grilled salmon Nutrition
Is grilled salmon high in protein?
Yes, grilled salmon is an excellent source of protein, providing around 22-25 grams of protein per 3-ounce serving. Protein in salmon helps support muscle growth, repair, and overall body function.
Can I eat grilled salmon on a keto diet?
Absolutely! Grilled salmon is ideal for a keto diet because it is low in carbohydrates and rich in healthy fats, such as omega-3 fatty acids. A 3-ounce serving contains about 0 grams of carbs, making it a perfect option.
What are the health benefits of eating grilled salmon?
Grilled salmon is packed with omega-3 fatty acids, which promote heart health, reduce inflammation, and support brain function. It's also a great source of vitamin D, B vitamins, and selenium, all essential for immune support and energy production.
What is the recommended serving size for grilled salmon?
The recommended serving size for grilled salmon is typically 3-4 ounces for adults. This portion provides a healthy balance of protein, fats, and essential nutrients without exceeding calorie needs.
How does grilled salmon compare to baked salmon in terms of nutrition?
Grilled salmon and baked salmon are nutritionally very similar, as both methods retain the fish's protein and omega-3 content. Grilling may slightly enhance the flavor, while baking can preserve more moisture in the fish. Both are excellent healthy options.
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 DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Omega-3 Fatty Acids Fact Sheet for Health ProfessionalsNational Institutes of Health, Office of Dietary SupplementsCovers health benefits of omega-3 fatty acids, a key nutrient found in salmon, and its role in cardiovascular health.
- Seafood Consumption and Its Nutritional BenefitsDietary Guidelines for Americans 2020-2025Discusses the inclusion of seafood like salmon in a healthy dietary pattern for its benefits, including omega-3s and lean protein.
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.
