1 serving (150 grams) contains 250 calories, 22.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 87.3 mg | 29% | |
| Sodium | 79.4 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.9 g | 69% | |
| Vitamin D | 714.3 mcg | 3571% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 587.3 mg | 12% | |
* 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 Pan-seared salmon
Pan-seared salmon is a popular dish made by cooking salmon fillets in a hot pan, often with a touch of oil and seasoning. Salmon is native to colder ocean waters, and pan-searing originates from various Western and Asian cuisines where quick cooking methods preserve flavor and texture. Nutritionally, salmon is a powerhouse, rich in high-quality protein, omega-3 fatty acids (EPA and DHA), and several essential vitamins and minerals including vitamin D, B vitamins (like B12 and niacin), and selenium. It is also relatively low in saturated fat, making it a heart-healthy protein source when compared to red meat options.
Health Benefits
- Supports heart health due to omega-3 fatty acids (EPA and DHA), which reduce inflammation and lower triglycerides.
- Bolsters the immune system and bone health with vitamin D, a nutrient found in high amounts in salmon.
- Enhances brain function and cognitive health via selenium, an antioxidant that protects cells from oxidative stress.
Dietary Considerations
Selection and Storage
Store salmon in the coldest part of your refrigerator and consume within 1-2 days. For longer storage, freeze salmon in an airtight container or vacuum-sealed packaging for up to 3 months.
Common Questions About Pan-seared salmon Nutrition
Is pan-seared salmon high in protein?
Yes, pan-seared salmon is an excellent source of protein, providing about 25 grams of protein per 3-ounce cooked serving. It's a lean protein option that can support muscle building and repair.
Can I eat pan-seared salmon on a keto diet?
Absolutely, pan-seared salmon is perfect for a keto diet as it is low in carbs and high in healthy fats like omega-3s. A typical serving has 0 grams of carbohydrates and is naturally compatible with keto macros.
What are the health benefits of eating pan-seared salmon?
Pan-seared salmon offers various health benefits, including being rich in omega-3 fatty acids, which support brain, heart, and joint health. It also provides essential vitamins like B12 and D, along with selenium for immune support.
What is a recommended portion size for pan-seared salmon?
A typical recommended portion size for pan-seared salmon is about 3-4 ounces per serving. This amount provides balanced nutritional benefits without excess calories, totaling around 200-250 calories depending on preparation.
How does pan-seared salmon compare to baked salmon?
Pan-seared salmon tends to have a crispier exterior and richer flavor due to caramelization during cooking, while baked salmon is softer and less oil-dependent. Both methods retain similar nutrition profiles, but pan-seared salmon may be higher in fat depending on cooking oil used.
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.
