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 | 1252.4 mcg | 6262% | |
| 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 Saumon
Salmon, or 'saumon' in French, is a versatile fish highly regarded in cuisines worldwide, including Scandinavian, Japanese, and French. Its rich, fatty texture and mild flavor make it a favorite ingredient for grilling, baking, smoking, or serving raw as sashimi. Salmon is a nutrient-dense food, offering about 206 calories per 100-gram serving, packed with 22 grams of high-quality protein and 13 grams of healthy fats—mostly omega-3 fatty acids. It contains no carbohydrates or fiber but is an excellent source of vitamin D (526 IU per 100 grams, over 130% of the daily recommended intake) and modest amounts of minerals like calcium and iron. Salmon plays a key role in heart-healthy diets and supports overall well-being.
Health Benefits
- Supports heart health due to its high content of omega-3 fatty acids, which can reduce inflammation and improve cholesterol levels.
- Promotes bone strength and immune health with its abundant vitamin D, helping maintain calcium balance and boosting immunity.
- Encourages muscle maintenance and repair through its 22 grams of high-quality protein per 100 grams.
Dietary Considerations
Selection and Storage
Store fresh salmon in the coldest part of the refrigerator for up to 2 days, or freeze it immediately for longer storage. Thaw frozen salmon in the refrigerator overnight before cooking.
Common Questions About Saumon Nutrition
Is salmon high in protein?
Yes, salmon is an excellent source of protein, providing approximately 22 grams of protein per 100-gram serving. Protein is essential for muscle repair, hormone production, and overall bodily functions, making salmon a high-quality protein choice.
Can I eat salmon on a keto diet?
Absolutely! Salmon is a fantastic choice for a keto diet as it contains 0 grams of carbs and provides 13 grams of healthy fats per 100 grams. Its high-fat, low-carb profile perfectly aligns with keto dietary requirements while also providing essential nutrients like omega-3 fatty acids.
What are the health benefits of eating salmon?
Salmon offers numerous health benefits, including being rich in omega-3 fatty acids, which support heart and brain health. It is also a good source of B vitamins like B12 and niacin, which aid energy production and nervous system function. Additionally, its vitamin D content supports bone health and immune function.
How much salmon should I eat per serving?
A standard serving of salmon is about 3-4 ounces (85-113 grams), which provides approximately 175-230 calories, depending on preparation methods. Consuming 2-3 servings of fatty fish like salmon per week is recommended by health organizations to support overall health and prevent chronic disease.
How does salmon compare to other fish like tuna or cod?
Salmon is higher in healthy fats, including omega-3 fatty acids, compared to lean fish like cod or tuna. While cod is lower in fat and calories, salmon is more nutrient-dense, providing more vitamin D and heart-healthy fats. Unlike tuna, salmon typically contains lower levels of mercury, making it a safer choice for frequent consumption.
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.
