1 serving (150 grams) contains 250 calories, 22.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 95.2 mg | 31% | |
| Sodium | 79.4 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 34.9 g | 69% | |
| Vitamin D | 634.9 mcg | 3174% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 555.6 mg | 11% | |
* 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 Seared salmon
Seared salmon is a popular dish prepared by pan-searing salmon fillets until they develop a crispy exterior while retaining a tender and flaky interior. Originating from Northern European and North American cuisines, salmon has become a global favorite due to its delicious flavor and rich nutritional value. This fatty fish is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids (providing about 1.8 grams of EPA and DHA combined per 3-ounce cooked portion). It is also packed with vitamins and minerals such as vitamin D, vitamin B12, selenium, and potassium, making it a nutritionally dense food that supports overall well-being.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels.
- Promotes bone health and immune function owing to its rich content of vitamin D, which is essential for calcium absorption.
- Boosts energy metabolism with vitamin B12, which helps in the formation of red blood cells and DNA synthesis.
Dietary Considerations
Selection and Storage
Store raw salmon in the refrigerator at 32°F (0°C) and consume within 1-2 days. For longer storage, freeze in an airtight container for up to 3 months. Cook salmon to an internal temperature of 145°F (63°C).
Common Questions About Seared salmon Nutrition
Is seared salmon high in protein?
Yes, seared salmon is an excellent source of protein. A 3-ounce serving provides about 22 grams of high-quality protein, making it a great choice for muscle repair and growth. It also contains essential amino acids your body cannot produce on its own.
Can I eat seared salmon on a keto diet?
Absolutely, seared salmon is a perfect fit for a keto diet. It's naturally low in carbohydrates (virtually 0 grams per serving) and high in healthy fats like omega-3 fatty acids, making it ideal for maintaining ketosis while supporting heart health.
What are the health benefits of eating seared salmon?
Seared salmon is packed with omega-3 fatty acids, which support brain and heart health, reduce inflammation, and improve cholesterol levels. It's also a great source of vitamins B12 and D, as well as selenium, all of which are vital for energy, bone health, and immune function. However, moderation is key due to potential concerns about mercury content in fish.
What is the recommended portion size for seared salmon?
A typical recommended portion size of seared salmon is about 3 to 4 ounces per meal, which provides approximately 200 calories. This portion delivers balanced amounts of protein, healthy fats, and essential nutrients, making it perfect for most meal plans.
How does seared salmon compare to grilled salmon?
Seared salmon and grilled salmon are nutritionally similar, offering the same protein, omega-3s, and vitamins. The main difference lies in preparation: searing develops a crisp crust and locks in moisture, while grilling adds a smoky flavor. Both methods preserve the fish's nutrients, but searing is quicker and more suitable for indoor cooking.
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.
