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 | 4.6 g | 22% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 144.6 mg | 48% | |
| Sodium | 115.4 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 60.0 g | 120% | |
| Vitamin D | 876.9 mcg | 4384% | |
| Calcium | 30.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 753.8 mg | 16% | |
* 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 Roast salmon
Roast salmon is a popular dish, often associated with cuisines from Nordic countries and coastal regions worldwide. Salmon is prized for its delicate flavor, versatility, and robust nutritional profile. It is a fatty fish rich in high-quality protein and omega-3 fatty acids, essential for heart health and brain function. Roasting salmon preserves its natural oils, enhances its flavor, and maintains its nutrient integrity. It is also a good source of vitamins B12 and D, and minerals such as selenium, phosphorus, and potassium, making it a well-rounded addition to a balanced diet.
Health Benefits
- Omega-3 fatty acids in salmon help reduce inflammation and promote cardiovascular health.
- Vitamin B12 supports energy production and aids in the formation of red blood cells.
- Vitamin D in salmon strengthens bones by improving calcium absorption.
- Selenium acts as an antioxidant, protecting cells from oxidative damage.
- Protein in salmon supports muscle repair and growth.
Dietary Considerations
Selection and Storage
Store fresh salmon in the refrigerator at 32°F (0°C) or freeze for long-term storage; consume within 1-2 days when refrigerated. Roasted leftovers can be kept in an airtight container for up to 3 days.
Common Questions About Roast salmon Nutrition
How much protein and calories are in roast salmon?
A 3-ounce (85g) serving of roasted salmon contains about 22 grams of high-quality protein and approximately 175 calories. It is also rich in omega-3 fatty acids, vitamins B12 and D, and essential minerals like selenium.
Can I eat roast salmon on a keto diet?
Yes, roast salmon is an excellent choice for a keto diet as it is naturally low in carbohydrates and high in healthy fats and protein. A serving of salmon has virtually zero carbs, making it perfect for staying within keto macro guidelines.
What are the main health benefits of eating roast salmon?
Roast salmon is a superb source of omega-3 fatty acids, which promote heart health by reducing inflammation and improving cholesterol levels. Additionally, its high vitamin D content supports bone health and immune function. It's also low in saturated fats, making it a heart-healthy protein choice.
What is a recommended portion size for roast salmon?
A standard portion size of roast salmon is around 3 to 4 ounces (85-113g), which provides ample protein and healthy fats without exceeding calorie requirements. Larger portions may be appropriate for those with higher protein needs, such as athletes.
How does roast salmon compare to grilled salmon in nutrition and taste?
Both roast and grilled salmon are nutritionally similar, as the cooking method minimally impacts calorie and protein content. Grilled salmon may have a smokier flavor due to charring, while roasted salmon tends to be moister and more tender due to even cooking in the oven.
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.
