1 serving (100 grams) contains 206 calories, 22.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
490.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.0 g | 39% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 140.5 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 52.4 g | 104% | |
| Vitamin D | 1357.1 mcg | 6785% | |
| Calcium | 21.4 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| 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
Source of Calories
About Salmon with skin
Salmon with skin is a nutrient-dense fish widely consumed in cuisines worldwide, particularly in Nordic, Japanese, and Mediterranean diets. Its origins trace back to cold, fresh waters in North America, Europe, and Asia. Salmon is prized for its rich flavor and oily texture, especially when cooked with the skin on, which preserves moisture and enhances taste. A 100-gram serving of cooked salmon provides approximately 206 calories, 22-25 grams of protein, and 13-14 grams of fat, as well as significant amounts of Omega-3 fatty acids (EPA and DHA), B vitamins, selenium, and vitamin D. The skin also contains additional nutrients like collagen, which may support joint and skin health.
Health Benefits
- Rich in Omega-3 fatty acids (970 mg per 85g serving), which support heart health and reduce inflammation.
- High in protein (22-25g per 100g), essential for muscle maintenance and repair.
- Contains vitamin D (526 IU per 100g), important for bone health and immune function.
Dietary Considerations
Selection and Storage
Store raw salmon in the refrigerator at 32°F-39°F (0°C-4°C) and consume within 1-2 days. For longer storage, freeze it in an airtight container and consume within 3-6 months for optimal quality.
Common Questions About Salmon with skin Nutrition
Is salmon with skin high in protein?
Yes, salmon with skin is an excellent source of protein. A 3.5-ounce (100 gram) serving contains around 22-25 grams of protein, making it a perfect choice for those looking to increase their protein intake. Protein is essential for muscle repair and overall growth.
Can I eat salmon with skin on a keto diet?
Absolutely. Salmon with skin is keto-friendly as it is low in carbohydrates and high in healthy fats. A 3.5-ounce portion contains around 200 calories and 10-12 grams of fat, which aligns well with the macronutrient requirements of a ketogenic diet.
What are the health benefits or concerns of eating salmon with skin?
Salmon with skin is rich in omega-3 fatty acids, which support heart and brain health. The skin also contains additional nutrients like collagen and some antioxidants. However, depending on the source of the salmon, it may contain contaminants like mercury or polychlorinated biphenyls (PCBs), so opt for wild-caught salmon when possible.
What is the recommended serving size for salmon with skin?
A serving size of salmon with skin is typically 3.5 ounces (100 grams), which provides balanced nutrition without being calorie-dense. Adults consuming salmon for omega-3 benefits should aim for 2-3 servings per week, as per dietary guidelines.
How does salmon with skin compare to other types of fish in nutrition?
Salmon with skin is higher in omega-3 fatty acids and healthy fats compared to leaner fish like cod. It also contains more vitamin D and B vitamins. However, it has slightly higher calories compared to white fish, making portion control important if you're tracking calories.
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.
