1 serving (200 grams) contains 350 calories, 35.0 grams of protein, 20.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.1 mg | 31% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 41.2 g | 82% | |
| Vitamin D | 470.6 mcg | 2353% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 705.9 mg | 15% | |
* 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 with sauce
Grilled salmon with sauce is a versatile dish that commonly hails from cuisines with ties to coastal regions such as Mediterranean, Nordic, and East Asian cooking. Salmon is a fatty fish rich in high-quality protein and omega-3 fatty acids, essential for heart and brain health. The nutritional profile includes a significant amount of vitamins B12 and D, selenium, and potassium. When paired with a complementary sauce like lemon-dill or a yogurt-based dressing, it enhances the flavor and nutrient content without adding excessive calories. This dish is popular for its balanced combination of nutrients and ease of preparation, making it a staple in nutritious and flavorful diets.
Health Benefits
- Supports heart health due to high omega-3 fatty acids (1.8g per 3 oz serving) that help reduce inflammation and triglycerides.
- Boosts brain functionality with vitamin B12 (53% of the daily value per 3 oz serving) which is key for nerve health and cognitive function.
- Strengthens bones and immune health with vitamin D (447 IU per 3 oz serving), an essential nutrient often lacking in diets.
- Enhances antioxidant defenses through selenium (26 mcg per 3 oz serving), which supports cellular protection and metabolism.
- Maintains muscle mass due to its high-quality protein content (22g per 3 oz serving), suitable for active lifestyles.
Dietary Considerations
Selection and Storage
Store raw salmon in the coldest part of the refrigerator for up to two days. Cooked salmon can be refrigerated for up to four days or frozen for up to three months. Reheat gently to avoid drying out.
Common Questions About Grilled salmon with sauce Nutrition
Is grilled salmon high in protein?
Yes, grilled salmon is an excellent source of protein. A 3.5-ounce (100-gram) serving of grilled salmon typically contains around 25 grams of protein, making it a great choice for muscle repair and growth.
Can I eat grilled salmon with sauce on a keto diet?
Yes, grilled salmon is keto-friendly due to its low carb content. When paired with a keto-compliant, low-carb sauce such as lemon butter or avocado dressing, it aligns perfectly with keto dietary guidelines.
What are the health benefits of eating grilled salmon?
Grilled salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. It also provides essential vitamins like B12 and D, which are crucial for energy production and bone health.
What is the recommended portion size for grilled salmon?
A recommended portion size for grilled salmon is 3-4 ounces (85-113 grams), which is roughly the size of a deck of cards. This size provides a balanced amount of protein, healthy fats, and other nutrients without exceeding calorie limits.
How does grilled salmon compare to baked salmon in terms of nutrition?
Grilled and baked salmon have very similar nutritional profiles. Grilling typically enhances the flavor but may lead to slight nutrient loss compared to baking due to high heat. Both methods keep the protein, omega-3s, and vitamins intact, but choice depends largely on personal preference.
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.
