1 serving (154 grams) contains 280 calories, 39.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
430.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 23% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 144.6 mg | 48% | |
| Sodium | 132.3 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 60.0 g | 120% | |
| Vitamin D | 1253.8 mcg | 6269% | |
| Calcium | 30.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 1123.1 mg | 23% | |
* 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 Red salmon
Red salmon, also known as sockeye salmon, is a highly nutritious fish commonly found in the North Pacific Ocean and rivers leading to it. Prized in cuisines such as Japanese, Scandinavian, and Alaskan, red salmon is known for its deep orange-red flesh and rich, robust flavor. A 3-ounce serving contains approximately 180 calories, 25 grams of protein, and 12 grams of fat, with the majority being heart-healthy omega-3 fatty acids. It is an excellent source of vitamin D, selenium, and several B vitamins, making it a nutritious choice for maintaining overall health. Wild-caught red salmon is typically higher in nutrients compared to farmed varieties, and it’s often prepared grilled, baked, poached, or smoked in traditional dishes.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids (about 1.5 grams per 3-ounce serving).
- Promotes bone health as a rich source of vitamin D (approximately 447 IU per 3-ounce serving).
- Enhances energy production and metabolism with a generous amount of B vitamins such as B12 (4.6 mcg per serving, covering 191% of the DV).
Dietary Considerations
Selection and Storage
Store fresh red salmon in the coldest part of the refrigerator and consume within 2 days or freeze for up to 6 months. Thaw frozen salmon in the fridge overnight before cooking.
Common Questions About Red salmon Nutrition
Is red salmon high in protein?
Yes, red salmon is an excellent source of protein. A 3-ounce serving of cooked red salmon provides about 22 grams of protein, making it a highly nutritious choice for building and repairing muscle tissue while also promoting overall health.
Can I eat red salmon on a keto diet?
Absolutely, red salmon is a fantastic option for a keto diet as it is low in carbohydrates and high in healthy fats. A 3-ounce serving contains approximately 200 calories, with nearly 9 grams of fat and virtually no carbs.
What are the health benefits or concerns of eating red salmon?
Red salmon is rich in omega-3 fatty acids, which support heart health, brain function, and inflammation reduction. It also contains vitamin D and B vitamins. However, some varieties may have higher levels of mercury, so consuming it in moderation and selecting wild-caught options is recommended.
How much red salmon should I eat per serving?
A standard recommended serving size of red salmon is about 3-4 ounces. This amount provides a healthy balance of essential nutrients and is calorie-conscious without overloading on fats or protein.
How does red salmon compare to pink salmon?
Red salmon, also known as sockeye salmon, has a richer flavor and firmer texture compared to pink salmon. It typically contains more omega-3 fats and protein, but also comes at a higher price point due to its quality and demand.
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.
