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 | 6.2 g | 31% | |
| 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 with skin
Pan-seared salmon with skin is a popular dish originating from Nordic and coastal cuisines, where seafood is a dietary staple. This preparation method involves cooking salmon fillets skin-side-down in a pan to achieve a crispy texture while maintaining tender flesh. Salmon is an excellent source of high-quality protein, omega-3 fatty acids, and several essential vitamins and minerals, including Vitamin D, Vitamin B12, and selenium. It combines richness in flavor with substantive nutritional value, making it a preferred choice for health-conscious individuals. Serving the salmon with its skin intact boosts the intake of extra nutrients, including collagen from the connective tissue.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
- Contains Vitamin D, essential for bone health and immune system regulation.
- Supplies selenium, an antioxidant that helps protect cells from oxidative damage and supports thyroid function.
Dietary Considerations
Selection and Storage
Store raw salmon in the coldest part of the refrigerator and consume within 1-2 days. Keep cooked salmon in an airtight container for up to 3 days in the fridge.
Common Questions About Pan seared salmon with skin Nutrition
Is pan-seared salmon with skin high in protein?
Yes, pan-seared salmon with skin is an excellent source of protein. A 3-ounce serving contains about 22 grams of high-quality protein, which supports muscle growth and repair. Additionally, it is rich in essential amino acids.
Can I eat pan-seared salmon with skin on a keto diet?
Absolutely, pan-seared salmon with skin is an ideal choice for a keto diet. It is naturally low in carbs, with zero grams of carbohydrate per serving, and is high in healthy fats, including omega-3 fatty acids, which align well with keto macros.
What are the health benefits of pan-seared salmon with skin?
Pan-seared salmon with skin is rich in omega-3 fatty acids, which support heart health by reducing inflammation and improving cholesterol levels. It's also packed with vitamin D, selenium, and antioxidants found in the skin, which can improve bone health and immune function.
How much pan-seared salmon with skin should I eat per serving?
A recommended serving size of pan-seared salmon is approximately 3-5 ounces for an average adult. This portion provides a balance of protein, healthy fats, and nutrients without exceeding daily calorie or fat limits.
How does pan-seared salmon with skin compare to grilled salmon or baked salmon?
Pan-seared salmon offers a crispier texture from the skin due to direct heat, whereas grilled salmon often has a smoky flavor and baked salmon tends to be softer and milder. Pan-searing retains more of the natural oils, giving it a richer flavor and slightly higher fat content compared to some cooking methods.
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.
