1 serving (150 grams) contains 250 calories, 25.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 111.1 mg | 37% | |
| Sodium | 793.7 mg | 34% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 39.7 g | 79% | |
| Vitamin D | 634.9 mcg | 3174% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 714.3 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 Oven baked salmon
Oven-baked salmon is a popular dish in many cuisines, particularly in Nordic, Japanese, and Mediterranean traditions. Salmon is a nutrient-rich fish that is known for its tender, flaky texture when cooked. It's an excellent source of high-quality protein and is packed with omega-3 fatty acids, which are essential for good health. A typical 100-gram serving of cooked salmon provides around 206 calories, 22 grams of protein, and 6.3 grams of fat, predominantly healthy unsaturated fats. It also contains valuable micronutrients such as selenium, vitamin B12, vitamin D, and potassium. Due to its robust flavor and adaptable nature, this dish can be paired with a variety of seasonings and side dishes, contributing both flavor and a wealth of nutrients to balanced meals.
Health Benefits
- Supports heart health: Rich in omega-3 fatty acids (EPA and DHA), which reduce inflammation and lower the risk of heart disease.
- Boosts brain function: High levels of vitamin B12 and omega-3s help support cognitive function and may reduce the risk of neurodegenerative diseases.
- Strengthens bones: Provides vitamin D, which aids in calcium absorption and bone health.
- Supports immunity: Contains selenium, a powerful antioxidant that helps protect cells and enhance immune function.
- Promotes muscle maintenance: High-quality protein content supports muscle repair and maintenance.
Dietary Considerations
Selection and Storage
Store fresh salmon in the coldest part of the refrigerator and consume within 1-2 days. You can also freeze salmon for up to 3 months; thaw in the refrigerator overnight before baking.
Common Questions About Oven baked salmon Nutrition
Is oven baked salmon high in protein?
Yes, oven baked salmon is an excellent source of protein. A 3-ounce serving of cooked salmon provides approximately 22-25 grams of protein, making it a great option for muscle repair and overall body function.
Can I eat oven baked salmon on a keto diet?
Yes, oven baked salmon is an excellent choice for a keto diet. It is naturally low in carbs (0 grams of carbohydrates per serving) and high in healthy fats, particularly omega-3 fatty acids, making it a perfect fit for the ketogenic lifestyle.
What are the health benefits of eating oven baked salmon?
Oven baked salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and may enhance brain function. It also provides a variety of essential nutrients like vitamin B12, selenium, and vitamin D, contributing to energy metabolism, immune health, and strong bones.
How much oven baked salmon should I eat per serving?
A standard serving size for oven baked salmon is 3 to 4 ounces (about the size of a deck of cards). This portion provides a healthy amount of protein and essential nutrients while keeping calorie intake around 200 calories, depending on preparation.
How does oven baked salmon compare to grilled salmon?
Both oven baked and grilled salmon are healthy options, but grilling can impart a smoky flavor while baking retains more moisture. Nutritionally, they are very similar, with both being high in protein, healthy fats, and essential vitamins. Oven baking may allow for more consistent cooking and is easier to prepare in large quantities.
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.
