1 serving (154 grams) contains 280 calories, 25.0 grams of protein, 18.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
430.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 35% | |
| Saturated Fat | 4.6 g | 22% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 107.7 mg | 35% | |
| Sodium | 92.3 mg | 4% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 38.5 g | 77% | |
| Vitamin D | 876.9 mcg | 4384% | |
| Calcium | 30.8 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 692.3 mg | 14% | |
* 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 enjoyed in various cuisines worldwide, including Mediterranean, Nordic, and East Asian. Originating from freshwater and saltwater habitats, salmon is a highly nutritious fish known for its rich flavor and tender texture when cooked. A single 3-ounce serving of cooked salmon generally provides around 175 calories, 19 grams of protein, and 11 grams of healthy fat, particularly omega-3 fatty acids. It is also a great source of vitamins like B12, D, and B6, as well as essential minerals such as selenium and potassium. This dish is versatile and simple to prepare, making it a favorite for both casual meals and fine dining settings.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in vitamin B12, essential for red blood cell formation and neurological function.
- Contains selenium, a mineral that boosts the immune system and supports thyroid health.
- Provides vitamin D, which aids in calcium absorption and bone health.
- Packed with high-quality protein, which is vital for muscle repair and energy.
Dietary Considerations
Selection and Storage
Store raw salmon in the refrigerator at 32°F (0°C) and cook within 1-2 days. Freeze for longer storage, ensuring airtight packaging to maintain quality.
Common Questions About Pan seared salmon Nutrition
Is pan-seared salmon high in protein?
Yes, pan-seared salmon is an excellent source of protein. A 3.5-ounce (100-gram) serving contains approximately 25 grams of protein, making it ideal for muscle repair and growth, as well as general cellular function.
Can I eat pan-seared salmon on a keto diet?
Absolutely, pan-seared salmon fits well into a keto diet. It is naturally low in carbs and rich in healthy fats, including omega-3 fatty acids, which support heart health and may improve inflammation.
What are the health benefits of eating pan-seared salmon?
Pan-seared salmon is rich in omega-3 fatty acids, which are good for heart health and brain function, and it also provides key nutrients like vitamin D, selenium, and B vitamins. Regular consumption can support cardiovascular health, reduce inflammation, and enhance bone strength.
How much pan-seared salmon should I eat per serving?
A standard serving size of pan-seared salmon is about 3 to 4 ounces (85 to 113 grams), which provides a healthy balance of protein and fats while staying within calorie limits for most diets. This size works well for meals and can be paired with vegetables or grains.
How does pan-seared salmon compare to baked or grilled salmon?
Pan-seared salmon typically develops a crispy texture on the outside due to the higher heat and quick cooking method, while baked or grilled salmon has a softer texture. Nutritional content remains similar, but pan-searing may require more oil, which adds extra calories depending on the type and amount 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.
