1 serving (135 grams) contains 254 calories, 27.5 grams of protein, 15.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
253.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.1 g | 19% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 71.5 mg | 23% | |
| Sodium | 85.0 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 27.5 g | 55% | |
| Vitamin D | 594 mcg | 2970% | |
| Calcium | 10.8 mg | 0% | |
| Iron | 0.5 mg | 2% | |
| Potassium | 491.4 mg | 10% | |
* 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 Raw salmon
Raw salmon is a fatty fish native to cold waters, predominantly found in the Northern Hemisphere. It is a key ingredient in Japanese cuisine, particularly sushi and sashimi, and also features in Scandinavian and Pacific Northwest dishes. Known for its rich flavor and tender texture, raw salmon is an excellent source of protein, omega-3 fatty acids, and essential vitamins like B12 and D. It is also low in saturated fat and contains moderate amounts of potassium. Wild-caught salmon tends to have slightly higher nutrient density compared to farmed varieties. This nutrient-dense seafood is often appreciated for its health benefits when consumed as part of a balanced diet.
Health Benefits
- Supports heart health due to its high omega-3 fatty acid content, which can reduce inflammation and improve cholesterol levels.
- Promotes brain health with essential nutrients like DHA (a type of omega-3) and vitamin B12, which support cognitive function and reduce the risk of neurological disorders.
- Boosts immune function through vitamin D, which is crucial for immune cell activation and may help reduce the risk of chronic infections.
Dietary Considerations
Selection and Storage
Keep raw salmon refrigerated at 32°F (0°C) and consume within 1-2 days for optimal freshness. To preserve quality, store it in a sealed container or tightly wrapped in plastic to prevent exposure to air.
Common Questions About Raw salmon Nutrition
Is raw salmon high in protein?
Yes, raw salmon is an excellent source of protein. A 3-ounce (85-gram) serving of raw salmon contains approximately 17 grams of protein, making it a highly nutritious option for individuals looking to meet their daily protein requirements.
Can I eat raw salmon on a keto diet?
Yes, raw salmon is fully compatible with a keto diet due to its high fat content and negligible carbohydrates. A 3-ounce serving of raw salmon contains roughly 5 grams of healthy fats and less than 1 gram of carbohydrates, making it ideal for those following a ketogenic lifestyle.
What are the health benefits of eating raw salmon?
Raw salmon is rich in omega-3 fatty acids, which support heart and brain health by reducing inflammation and promoting cognitive function. It is also high in vitamins B12 and D, which aid in energy metabolism, bone health, and immune system strength. However, there are potential concerns about foodborne illnesses if raw salmon is not handled or sourced properly.
What is the recommended serving size for raw salmon?
A typical serving size for raw salmon is 3 to 4 ounces (85 to 113 grams). This portion provides an ideal balance of nutrients, including protein and omega-3 fatty acids, while keeping calorie intake within reasonable limits for most diets.
How does raw salmon compare to cooked salmon in terms of nutrients?
Raw salmon generally retains more moisture and can contain slightly more omega-3 fatty acids compared to cooked salmon, which may lose some nutrients through the cooking process. However, cooked salmon eliminates potential risks associated with foodborne pathogens, making it a safer option if the salmon's freshness or source is uncertain.
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.
- USDA FoodData - Raw salmon DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
