Salmon raw

Seafood

Item Rating: 71/100

1 serving (100 grams) contains 208 calories, 20.4 grams of protein, 13.4 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		495.2
% Daily Value*
Total Fat		31.9 g	40%
	Saturated Fat	7.4 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		131.0 mg	43%
Sodium		140.5 mg	6%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		48.6 g	97%
Vitamin D		1252.4 mcg	6262%
Calcium		21.4 mg	1%
Iron		0.7 mg	3%
Potassium		864.3 mg	18%

* 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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 287 cal (59.6%)

Protein: 194 cal (40.4%)

Carbs: 0 cal (0.0%)

About Salmon raw

Raw salmon is a type of fish that comes primarily from North Atlantic and Pacific waters and is a staple in cuisines such as Japanese, Scandinavian, and Alaskan. It is commonly consumed in dishes like sushi, sashimi, and gravlax. Salmon is a nutrient-dense food high in protein, omega-3 fatty acids, and an array of vitamins and minerals. A 100-gram serving of raw salmon contains approximately 20 grams of protein, 13 grams of fat, and is rich in B vitamins (such as B12 and B6), vitamin D, selenium, and potassium. Its mild taste and buttery texture make it versatile in raw preparations, as well as being appreciated for its health benefits when consumed as part of a balanced diet.

Health Benefits

• Supports heart health due to high levels of omega-3 fatty acids, which reduce inflammation and improve cardiovascular function.
• Promotes brain health and cognitive function, thanks to its rich concentration of DHA, a type of omega-3 essential for brain development.
• Enhances bone strength through its vitamin D content, which aids calcium absorption.
• Boosts skin health with selenium, a mineral that protects against oxidative damage and supports the production of antioxidants.
• Supports muscle repair and growth, being an excellent source of high-quality protein.

Dietary Considerations

Allergens: Contains fish

Suitable for: Paleo diet, low-carb diet, mediterranean diet

Not suitable for: Vegan diet, vegetarian diet, individuals with fish allergies

Selection and Storage

Store raw salmon in the refrigerator at 32°F (0°C) and consume within 1-2 days for optimal freshness. If freezing, keep it at 0°F (-18°C) and consume within 2-3 months.

Common Questions About Salmon raw 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 great option for those looking to increase their protein intake.

Can I eat raw salmon on a keto diet?

Yes, raw salmon is keto-friendly as it is low in carbohydrates and high in healthy fats. A 3-ounce serving contains around 5 grams of total fat, making it a perfect fit for a ketogenic diet.

What are the health benefits of eating raw salmon?

Raw salmon is rich in omega-3 fatty acids, which support heart and brain health. It also provides a good source of vitamins like B12 and D, as well as selenium, which helps with immune health. However, consuming raw fish comes with potential risks of foodborne illnesses, so it’s crucial to ensure it is sushi-grade and handled properly.

How much raw salmon should I eat per serving?

A typical serving size of raw salmon is about 3-4 ounces (85-113 grams). This portion provides a good balance of protein, fat, and essential nutrients without overconsuming calories. Always consider your dietary needs and consult a healthcare professional if uncertain.

How does raw salmon compare to cooked salmon nutritionally?

Raw salmon is similar nutritionally to cooked salmon, but cooking may slightly reduce its vitamin content, notably B vitamins. Raw salmon offers a slightly higher moisture content and a softer texture, while cooked salmon may lose some fat content depending on the cooking method.

Data Sources & Scientific References