1 serving (100 grams) contains 206 calories, 22.0 grams of protein, 13.0 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
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 Wild salmon
Wild salmon is a species of fish commonly found in the cold waters of the Pacific and Atlantic Oceans. Renowned for its savory flavor and versatility in global cuisines, it is an essential part of many traditional diets, particularly in Japanese, Nordic, and Alaskan cuisines. Wild salmon is an excellent source of high-quality protein and is rich in essential omega-3 fatty acids, particularly EPA and DHA. A 3-ounce cooked portion of wild salmon provides approximately 121 calories, 17 grams of protein, and over 1,000 mg of omega-3 fatty acids, as well as significant amounts of vitamin D, B vitamins (including B12 and niacin), and selenium. It is a nutrient-dense food that supports overall health and wellness.
Health Benefits
- Supports heart health due to its omega-3 fatty acid content, which can help reduce inflammation and lower blood triglyceride levels.
- Boosts brain function and cognitive health, as the DHA found in wild salmon is critical for brain development and maintenance.
- Strengthens the immune system and promotes bone health due to high levels of vitamin D and selenium.
- Promotes muscle repair and growth with its robust protein content, providing all nine essential amino acids.
- Supports energy metabolism thanks to its notable concentrations of B vitamins, especially B12 and niacin.
Dietary Considerations
Selection and Storage
Store wild salmon in the refrigerator at 32°F (0°C) and consume it within 1-2 days of purchase for optimal freshness. To freeze, wrap tightly in airtight packaging and store for up to 3 months.
Common Questions About Wild salmon Nutrition
Is wild salmon high in protein?
Yes, wild salmon is an excellent source of protein, providing approximately 22-25 grams of protein per 3-ounce (85g) serving. This makes it a great option for those seeking a high-protein food to support muscle repair and growth.
Can I eat wild salmon on a keto diet?
Absolutely, wild salmon is ideal for a keto diet. It's naturally low in carbohydrates (0g per serving) and rich in healthy fats like omega-3 fatty acids, which support ketosis and provide anti-inflammatory benefits.
What are the health benefits of wild salmon?
Wild salmon is loaded with omega-3 fatty acids, which promote heart health and brain function. It's also a great source of vitamin D, selenium, and antioxidants like astaxanthin, which may reduce inflammation and support immune function. However, moderation is key due to potential mercury content.
What is the recommended serving size for wild salmon?
A standard serving size of wild salmon is 3-4 ounces (85-113g). This portion size provides ample protein, healthy fats, and essential nutrients without excessive calorie intake, making it suitable for balanced meals.
How does wild salmon compare to farmed salmon in nutrition?
Wild salmon generally has more omega-3 fatty acids and fewer calories compared to farmed salmon, as it feeds on a natural diet. Farmed salmon may have higher fat content but can contain more omega-6 fats and potential contaminants depending on farming practices.
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.
