1 serving (154 grams) contains 280 calories, 39.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
430.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.0 g | 25% | |
| Saturated Fat | 4.6 g | 22% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 144.6 mg | 48% | |
| Sodium | 132.3 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 60.0 g | 120% | |
| Vitamin D | 876.9 mcg | 4384% | |
| Calcium | 30.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 1200 mg | 25% | |
* 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 Wild caught salmon fillet
Wild-caught salmon fillet is a prized seafood known for its rich flavor and robust nutritional profile. Sourced from cold, natural waters, it is a staple in diets worldwide, especially in Mediterranean, Nordic, and Japanese cuisines. Packed with high-quality protein, omega-3 fatty acids, and essential vitamins such as B12 and D, wild-caught salmon is considered a nutrient-dense food choice. A 3-ounce serving typically provides 121 calories, 17 grams of protein, and a significant dose of healthy fats, making it highly beneficial for a well-rounded diet. It is also lower in contaminants compared to farmed salmon, offering a cleaner source of nutrients.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids (approximately 1.5 grams per 3-ounce serving), which help reduce inflammation and improve cholesterol levels.
- Promotes brain function and cognitive health, as it is a rich source of DHA and EPA, two types of omega-3s essential for neural development and function.
- Aids in bone health with its high vitamin D content (approximately 447 IU per 3-ounce serving), which assists in calcium absorption and bone density.
- Boosts energy levels and red blood cell production thanks to its significant vitamin B12 content, which provides about 80% of your daily needs in a 3-ounce fillet.
- Provides antioxidant support from its selenium content, a mineral that contributes to thyroid health and protects cells from oxidative damage.
Dietary Considerations
Selection and Storage
Store raw salmon fillets in the refrigerator at 32°F for up to two days or freeze at 0°F for longer storage. Thaw in the refrigerator overnight before cooking to maintain quality and safety.
Common Questions About Wild caught salmon fillet Nutrition
Is wild-caught salmon fillet high in protein?
Yes, wild-caught salmon fillet is an excellent source of protein. A 3-ounce (85-gram) serving typically contains around 22 grams of protein, making it an ideal choice for muscle repair and overall nutrition.
Can I eat wild-caught salmon fillet on a keto diet?
Yes, wild-caught salmon fillet is highly compatible with a keto diet. It is low in carbohydrates, packed with healthy fats (approximately 5-7 grams per 3 ounces), and a great source of protein, fitting perfectly into keto macronutrient ratios.
What are the health benefits or concerns of eating wild-caught salmon fillet?
Wild-caught salmon is rich in omega-3 fatty acids, which support heart and brain health. It also provides essential nutrients like vitamin D, selenium, and B vitamins. However, it may contain trace amounts of mercury or other contaminants, so it's best to consume it in moderation—2-3 servings per week is generally recommended.
What is the recommended serving size for wild-caught salmon fillet?
A standard serving size for wild-caught salmon fillet is 3-4 ounces (85-113 grams), which is roughly the size of a deck of cards. This amount is usually sufficient to benefit from its nutrients without overconsumption.
How does wild-caught salmon fillet compare to farmed salmon?
Wild-caught salmon tends to have a lower fat content and fewer calories compared to farmed salmon. It also often has a stronger flavor and fewer artificial additives. However, farmed salmon might contain higher levels of omega-3s due to its diet, but this can vary depending on the source.
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.
