1 serving (135 grams) contains 370 calories, 34.3 grams of protein, 24.8 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
369.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.8 g | 31% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 93.2 mg | 31% | |
| Sodium | 396.9 mg | 17% | |
| Total Carbohydrates | 0.0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.0 g | ||
| protein | 34.3 g | 68% | |
| Vitamin D | 739.8 mcg | 3699% | |
| Calcium | 14.8 mg | 1% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 610.2 mg | 12% | |
* 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 Salmon fillet
Salmon fillets are a popular seafood option, originating from cold, clean waters such as those in the North Atlantic or Pacific oceans. They are commonly used in cuisines like Japanese, Scandinavian, and American due to their rich flavor and versatility in dishes such as sushi, gravlax, and grilled preparations. Salmon fillets boast a robust nutritional profile: they are an excellent source of high-quality protein, omega-3 fatty acids, and several essential micronutrients including vitamin D, B12, and selenium. A standard 3.5-ounce (100-gram) serving contains approximately 206 calories, 22 grams of protein, and 13 grams of fat, most of which are heart-healthy unsaturated fats.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High in vitamin D, promoting bone health and supporting immune function.
- Provides vitamin B12, essential for red blood cell formation and nervous system health.
- Contains selenium, an antioxidant that protects against oxidative stress.
- A lean source of protein, aiding in muscle repair and overall growth.
Dietary Considerations
Selection and Storage
Store raw salmon fillets in the refrigerator at 32-38°F and consume within 1-2 days. For longer storage, freeze them in an airtight container or vacuum-sealed bag.
Common Questions About Salmon fillet Nutrition
Is salmon fillet high in protein?
Yes, salmon fillet is an excellent source of protein. A 3-ounce (85-gram) serving of cooked salmon contains approximately 22 grams of high-quality protein, making it ideal for muscle building and repair.
Can I eat salmon fillet on a keto diet?
Absolutely, salmon fillet is highly compatible with a keto diet as it is naturally low in carbohydrates and high in healthy fats. A 3-ounce portion contains about 10 grams of fat and zero carbs, making it a perfect keto-friendly food choice.
What are the health benefits of eating salmon fillet?
Salmon fillet is rich in omega-3 fatty acids, which support heart, brain, and joint health. It is also packed with essential nutrients like vitamin D, B vitamins, and selenium, boosting immune function and energy levels. However, it's important to consume it in moderation due to potential concerns with mercury levels in some types of salmon.
How much salmon fillet should I eat per serving?
A standard serving size for salmon is around 3-4 ounces (85-113 grams). This portion size strikes a balance between getting sufficient nutrients like omega-3s without overconsuming calories, which averages around 200-250 calories depending on preparation.
How does salmon fillet compare to other fish like tuna or cod?
Salmon fillet is higher in healthy fats, particularly omega-3s, compared to leaner fish like cod or tuna. While cod is lower in calories and fat, salmon provides more vitamin D and antioxidants. Tuna is also nutrient-dense but has a higher mercury content than most types of salmon.
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 - Salmon fillet DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Omega-3 Fatty Acids Fact SheetNational Institutes of Health Office of Dietary SupplementsDescribes the health benefits and dietary role of omega-3 fatty acids, which are abundant in salmon.
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.
