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 | 1064.3 mcg | 5321% | |
| 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
Source of Calories
About Skinless salmon
Skinless salmon is a versatile and nutrient-rich fish, widely consumed in global cuisines such as Japanese, Scandinavian, and Mediterranean. It is typically harvested from either wild or farmed sources, with wild varieties coming from colder waters like the Pacific or Atlantic oceans. Skinless salmon is a lean source of protein, abundant in omega-3 fatty acids, which are essential for heart and brain health. A 3-ounce serving of cooked salmon provides around 22 grams of protein, 2 grams of omega-3s, along with key vitamins and minerals including vitamin D, vitamin B12, selenium, and potassium. Its tender texture and mild flavor make it a popular choice in dishes such as salads, soups, baked entrees, or sushi options.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids, which help reduce inflammation and promote healthy cholesterol levels.
- Boosts brain function with vitamin B12 and essential omega-3s, supporting cognitive health and potentially lowering the risk of neurodegenerative diseases.
- Strengthens bones and immune system with vitamin D and selenium, both of which play critical roles in bone health and protecting the body from oxidative damage.
Dietary Considerations
Selection and Storage
Store skinless salmon in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it in an airtight container or vacuum-sealed bag to maintain freshness and prevent freezer burn.
Common Questions About Skinless salmon Nutrition
Is skinless salmon high in protein?
Yes, skinless salmon is an excellent source of protein. A 3-ounce (85-gram) serving typically contains around 22 grams of protein, making it a great option for muscle repair and growth, as well as general nutrition.
Can I eat skinless salmon on a keto diet?
Yes, skinless salmon is an ideal food for a keto diet because it is naturally low in carbohydrates and high in healthy fats. A serving of skinless salmon typically has 0 grams of carbs and contains quality omega-3 fatty acids, which also support heart and brain health.
What are the health benefits of eating skinless salmon?
Skinless salmon is rich in omega-3 fatty acids, which can help reduce inflammation, improve heart health, and support brain function. It is also a good source of Vitamin B12, Vitamin D, and selenium, which collectively promote energy production, bone health, and a healthy immune system.
How much skinless salmon should I eat per serving?
A standard serving size of skinless salmon is about 3 to 4 ounces (85-113 grams), which provides a balanced amount of protein and essential nutrients. For optimal health benefits, the American Heart Association recommends consuming two servings of fatty fish like salmon per week.
How does skinless salmon compare to other types of fish?
Skinless salmon generally has a higher omega-3 fatty acid content compared to many white fish like cod or tilapia, which are lower in fats overall. When compared to fish like tuna, salmon is less likely to have high mercury levels, making it a safer choice for regular 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.
