Salmon Nutrition Info: Benefits, Calories, Warnings and Recipes

cooked salmon helps you get more omega-3 fatty acid and B vitamins, but you ‘ll want to choose the wild variety when you can.

Image Credit:

LIVESTRONG.com Creative Salmon is go-to protein source for many, and it ‘s net to see why this fish stands out as a nutritional star : It ‘s uniquely rich people in heart-healthy fats called omega-3 fatty acid fatso acids .
Video of the Day

This fish is indeed a fantastic source of protein, and can replace less goodly forms of the food on your plate, like fatty gripe or sausage. You ‘ll besides find a rich supply of nutrients in pink-orange that support genius, affection and cram health .
ad Salmon is one of the popular types of seafood in the United States, surpassed lone by shrimp and canned tuna. There are several types of salmon available, including Atlantic salmon and Pacific salmon such as chinook, silver salmon, chum salmon, sockeye and pink salmon, per the United States Geological Survey .
True Atlantic salmon is endangered, and commercial and recreational fish for it is prohibited in the U.S., according to National Oceanic and Atmospheric Administration Fisheries. For that reason, the Atlantic salmon you find in the supermarket is farm-raised .
It ‘s presently recommended that Americans eat two fish-based meals per workweek, and salmon is a great way to anchor those meals .
ad

Salmon Nutrition Facts

A 3.5-ounce helping of cook salmon is equal to a unmarried serve. A 3.5-ounce serve of cooked wilderness silver salmon pink-orange contains :

• ​Calories​: 137
• ​Total fat​: 4.2 g
• ​Cholesterol​: 54.2 mg
• ​Sodium​: 57.2 mg
• ​Total carbs​: 0 g
  • ​Dietary fiber​: 0 g
  • ​Sugar​: 0 g
• ​Protein​: 23.1 g

Salmon Macros

• ​Total fat​: A 3.5-ounce serving of cooked salmon has 4.2 grams of total fat, which includes 1 gram of polyunsaturated fat, 1.5 grams of monounsaturated fat, 1 gram of saturated fat and 0 grams of trans fat.
• ​Carbohydrates​: A 3.5-ounce serving of cooked salmon has no carbs, fiber or sugars.
• ​Protein​: A 3.5-ounce serving of cooked salmon has 23.1 grams of protein.

ad

Vitamins, Minerals and Other Micronutrients

• ​Vitamin B12​: 205% of your Daily Value (DV)
• ​Selenium:​ 68% DV
• ​Vitamin D​: 56% DV
• ​Niacin (B3)​: 49% DV
• ​Vitamin B6​: 33% DV
• ​Phosphorus:​ 25% DV
• ​Vitamin B5​: 16% DV
• ​Riboflavin (B2)​: 11% DV
• ​Potassium​: 9% DV
• ​Copper​: 8% DV
• ​Vitamin E​: 6% DV
• ​Vitamin A:​ 6% DV
• ​Thiamin (B1):​ 6% DV
• ​Zinc​: 5% DV

Nutrition and Calories in Salmon Fillet (No Skin)

A 3.5-ounce dowry of pink skinless, boneless salmon contains :
ad

• ​Calories​: 99
• ​Total fat​: 2.8 g
• ​Cholesterol​: 35.7 mg
• ​Sodium​: 326 mg
• ​Total carbs​: 0 g
  • ​Dietary fiber​: 0 g
  • ​Sugar​: 0 g
• ​Protein​: 18.4 g

Smoked Salmon Calories and Nutrition

When it comes to cold- fume salmon nutrition, a 3.5-ounce part contains :

• ​Calories​: 226
• ​Total fat​: 14.8 g
• ​Cholesterol​: 52.6 mg
• ​Sodium​: 807.7 mg
• ​Total carbs​: 0 g
  • ​Dietary fiber​: 0 g
  • ​Sugar​: 0 g
• ​Protein​: 24.4 g

Fried Salmon Nutrition

One small fillet ( 174 grams ) of fried salmon cooked with cooking spray :

• ​Calories​: 355
• ​Total fat​: 11.2 g
• ​Cholesterol​: 148 mg
• ​Sodium​: 789 mg
• ​Total carbs​: 19.8 g
  • ​Dietary fiber​: 1.2 g
  • ​Sugar​: 1.8 g
• ​Protein​: 40.9 g

Wild Sockeye Salmon Nutrition

A 3.5-ounce fortune of roasted angry sockeye salmon contains :

• ​Calories​: 174
• ​Total fat​: 8.7 g
• ​Cholesterol​: 69.5 mg
• ​Sodium​: 1131.2 mg
• ​Total carbs​: 0 g
  • ​Dietary fiber​: 0 g
  • ​Sugar​: 0 g
• ​Protein​: 22.6 g

Pan-Seared Salmon Calories A 3.5-ounce serve of pan-seared salmon besides contains about 253 calories .
How Does Salmon Compare to early Fish ? Per 3.5 ounces, cooked
Wild Coho Salmon
tuna
trout
Canned Sardines
Atlantic Herring
Calories
139
130
150
208
203
full Fat
4.3 gigabyte
0.6 deoxyguanosine monophosphate
5.8 thousand
11.5 g
11.6 gigabyte
Polyunsaturated Fats
1.2 gigabyte
0.1 gigabyte
1.8 g
5.1 gigabyte
2.7 gigabyte
Monounsaturated Fats
1.5 guanine
0.1 g
1.7 gram
3.8 thousand
4.7 gigabyte
full Carbs
0 g
0 gram
0 gigabyte
0 g
0 thousand
protein
23.5 gravitational constant
29.2 gigabyte
22.9 g
24.6 gigabyte
23 guanine

The Health Benefits of Eating Salmon

1. Salmon Is Rich in Omega-3 Fatty Acids

omega-3 fatty acid fatty acids are a type of polyunsaturated fatso acid, and salmon is known for being a good source of them. These fats are necessity because the body ca n’t make them on its own .
omega-3 fatty acid fats are a catalyst for the production of hormones that regulate lineage curdling, inflammation and the compression and relaxation of artery walls, according to the Harvard T.H. Chan School of Public Health. They besides play a character in genetic function .
likely due to these numerous functions, omega-3s have been linked to helping prevent heart disease and stroke, and helping wangle arthritic arthritis, lupus and eczema. They ‘re even tied to protecting against cancer and early conditions, per the university. however, more research is needed to confirm these links .
The omega-3 fatty acid fats you ‘ll find in seafood are EPA ( eicosapentaenoic acid ) and DHA ( docosahexaenoic acid ), while the kind typically found in plants is called alpha-linolenic acid ( ALA ), per the National Institutes of Health ( NIH ) .
“ omega-3 fatty acid fats, particularly those found in animal sources like salmon, are in truth beneficial for heart health, ” says Karen Conger, RD, a register dietician at UW Medicine. “ The ALA omega-3 fatty acid fats in plants have to be converted into DHA and EPA, which is n’t a identical efficient summons — so you do n’t get adenine much knock for your buck as you do with the animal sources. ”
notably, large population-based studies have found that eating baked or boil fish is strongly associated with reduce systemic vascular underground, and lower incidence of coronary heart disease and center failure, according to a 2014 review in ​Tanaffos​ .
How much salmon can you eat per week ? Eating two servings of fish per week — as recommended by the American Heart Association ( AHA ) — particularly fatty kinds like salmon that are higher in EPA and DHA, is linked to a reduced risk of coronary thrombosis death and full mortality .
It ‘s best to try to fit omega-3 fatty acid into your diet through whole food sources like salmon.

While fish vegetable oil supplements might be helpful, they can besides cause side effects like indigestion, loosen stools, increased risk of bleeding or a suppressed immune response if you take besides much, per the Mayo Clinic. Consult your health care supplier if you want to take fish petroleum supplements and you ‘re besides on blood-thinning medications .
Getting your omega-3 fatty acid from food like fish increases your torso ‘s levels of them similarly to fish oil capsules, according to a September 2015 report in the journal ​Molecular Nutrition & Food Research​ ​.​

2. It’s a Healthy Source of Protein

Salmon is a antic protein source with 23.5 grams per serve and only 1.1 grams of saturate fat. The AHA recommends that entirely 5 to 6 percentage of your day by day calories come from saturated fatty ( that ‘s about 13 grams per sidereal day ) .
Saturated fats are found in higher amounts in foods like fatso beef, lamb, pork, domestic fowl with skin and butter, and replacing them with foods high in monounsaturated fats or polyunsaturated fats, like salmon, may help lower your blood cholesterol levels .
“ even though salmon is sanely high in fatten, I would hush consider it a list protein because it ‘s moo in saturate fatty, ” Conger says. “ That protein helps to support brawn deduction and brawn repair throughout the day. ”
Salmon is a thoroughly generator of complete protein, meaning it supplies all of the amino acids the consistency ca n’t make on its own. Our bodies need protein to build and maintain bones, muscles and skin, per the U.S. National Library of Medicine ( NLM ) .
About 10 percentage to 35 percentage of your casual calories should come from protein. While most Americans do get enough protein, many could benefit from getting it from healthier sources like salmon, per the Ohio State University Extension .

3. It’s Rich in B Vitamins

Salmon provides an impressive array of B vitamins that play a number of crucial roles in your body. A 3.5-ounce service of rampantly silver salmon salmon provides the play along :

• ​Vitamin B12:​ 208% of the DV
• ​Vitamin B6:​ 33% DV
• ​Pantothenic acid (B5)​: 16% DV
• ​Riboflavin (B2):​ 11% DV
• ​Thiamin (B1):​ 6% DV

Your body needs B vitamins to obtain or create energy from the food you eat and to form bolshevik blood cells, according to the NLM .
animal proteins such as pisces, poultry kernel, eggs, dairy products, fortified cereals and enriched grain products provide B vitamins, as act plant foods such as leafy greens vegetables and beans .
A dearth of B12 and B6, in particular, can lead to anemia. In fact, up to 20 percentage of adults over age 50 may have borderline vitamin B12 insufficiency, according to Harvard Health Publishing .
This could cause cognitive issues such as worry think and argue or memory decline. Vitamin B12 only naturally occurs in animal products, and the body can not make it on its own .
Salmon — High in B12 Salmon ‘s vitamins contribute to its overall health, and it is particularly rich in vitamin B12 .
B12 is essential for the geological formation of red blood cells, and it plays a role in proper steel function and the production of DNA .
salmon contains more vitamin B-12 per serving than beef, which is much cited as a dear reservoir of vitamin B12. A 3.5 ounce suffice of raving mad silver salmon pink-orange contains 208 % of the DV .

4. Salmon Can Support Bone Health

Salmon contains a numeral of samara nutrients that play a role in keeping your bones firm and fracture-free .
Adequate protein intake is significant for bone health, and many older adults do not get enough in their diets, per the National Osteoporosis Foundation. Some research has besides found that foods rich in omega-3 fatty acid may have bone-boosting benefits, but more studies are needed to confirm this connection .
Salmon besides provides calcium and vitamin D, which work together to support your bones. “ By eating can pink-orange with bones, you ‘ll get more calcium, ” Conger says. “ The vitamin D in pink-orange is needed for calcium assimilation. Since Vitamin D is a fat-soluble vitamin, salmon is a commodity source of it. ”
Until about age 30, your body creates new bone faster than old cram is depleted. Your bone multitude hits its bill around age 30, after which you lose slightly more cram mass than you develop .
not getting enough calcium in your diet contributes to decreased bone density, early bone loss and a greater risk of fractures, according to the Mayo Clinic .
Salmon besides provides 26 percentage of your daily value of phosphorus, which is present in every cell in the soundbox but found largely in the bones and teeth, per the NLM. Its main function is the formation of bones and teeth. It besides works with B vitamins to help with kidney routine, muscleman contractions, normal heartbeat and heart bespeak .

5. Salmon Is Linked to Good Brain Health

Because omega-3 fatty acid fats play a number of roles, including build cell membranes throughout the body and mind, it ‘s potential they may promote healthier mind cells and prevent deterioration of the mind, according to Harvard Health Publishing .
This may be peculiarly on-key when it comes to getting omega-3 fatty acid from foods like salmon .
Older adults who ate at least one seafood meal each workweek performed better on cognitive tests than those who ate less, found a May 2016, five-year experimental discipline in the diary ​Neurology​ ​.​ In especial, those with the APOE-ε4 gene random variable, which raises the hazard of Alzheimer ‘s disease, seemed to benefit from eating omega-3 fatty acid fats .
On the early hand, pisces oil pills did n’t appear to slow decline in thinking skills in an August 2015 report of over 3,000 older adults in the ​American Medical Association​ ​.​
A 3.5-ounce service of salmon besides provides 69 percentage of your daily value of selenium, an all-important touch mineral that acts as an antioxidant .
While it ‘s uncommon, a insufficiency in selenium may be associated with age-related declines in mind officiate because of a decrease in selenium ‘s protective effect on cells, per the NIH .
selenium ‘s mind benefits may be optimal at certain levels of the mineral. selenium levels that are besides low or ( to a lesser degree ) excessively high are associated with a higher risk of depressive symptoms and negative mood in youthful adults in a November 2014 study in the ​Journal of Nutrition​ .
In addition, the high levels of B vitamins in salmon are associated with helping prevent dementia and increasing the product of neurotransmitters, chemicals that send messages from neurons in the brain to the rest of the consistency, per the Cleveland Clinic .
The body does n’t store B vitamins, and not eating adequate can raise your risk of cognitive decline such as memory loss or neurodegenerative diseases like Alzheimer ‘s .
Can You Eat excessively much Salmon ? The AHA recommends eating two 3.5-ounce servings of cook fatty fish like salmon per workweek. however, while eating salmon every day over a unretentive time period of time could be healthy, eating excessively much fish — even those depleted in mercury — could result in mercury buildup in your body .

Farm-Raised vs. Wild Salmon: What’s Better?

Both farmed and wild salmon can be a delectable and healthy addition to your diet. barbarian salmon tends to be lower in calories and fatness ( both saturated fatty and healthy omega-3 fatty acid ) than farmed pink-orange .
Farmed salmon besides tends to be five to 10 times higher in haunting constituent pollutants ( POPs ), which are linked to respective diseases such as type 2 diabetes and fleshiness, per the Cleveland Clinic. Wild salmon can contain contaminants besides, but they ‘re generally found at lower levels .
Although both types of salmon provide significant nutrients, it may be best to opt for wild-caught pink-orange when possible .

Salmon Health Risks

Allergies

Although it ‘s not arsenic common as other types of food allergies, an allergy to finned fish such as salmon can cause anaphylaxis, which is severe and potentially dangerous .
Food allergies typically appear in childhood, but a pisces allergy may not be observed until adulthood. Research has shown that up to 40 percentage of people with a pisces allergy may not have symptoms until adulthood, per the american College of Allergy, Asthma & Immunology. If you have a salmon allergy, some experts may suggest avoiding all fish — but it might be potential to eat other kinds .
If you suspect you have an allergy, consult your allergist to determine if early types of fish might be safe to eat. Fish allergy symptoms may include hives or peel rash, nausea, runny nozzle or sneezing, headaches or asthma, and you may need to carry an EpiPen with you at all times in case of anaphylaxis .

Drug Interactions

smoke salmon contains tyramine, an amino acidic that can trigger blood coerce spikes if taken with linezolid ( Zyvox ), used to treat bacterial infections, per Consumer Reports .
People taking monoamine oxidase inhibitors ( MAOIs ) may besides need to follow a low-tyramine diet, per the Mayo Clinic. MAOIs treat low by blocking the enzyme monoamine oxidase, which breaks down extra tyramine in the body. If you eat high-tyramine foods and take an MAOI, tyramine can reach dangerous levels quickly .
Examples of MAOIs used for depression include Isocarboxazid ( Marplan ), Phenelzine ( Nardil ), Selegiline ( Emsam ) and Tranylcypromine ( Parnate ) .
Be certain to discuss any medication and food interactions with your health wish professional .

Salmon Preparation and Helpful Tips

There are many benefits of eating salmon, and it ‘s a tasty addition to a healthy diet. That said, it ‘s authoritative to buy high-quality salmon and to prepare and store it by rights to avoid food-borne illness .
Finding fresh and creative ways to cook salmon can help you get your two weekly servings of fatty fish.

Image Credit:

gbh007/iStock/GettyImages

1. Inspect Salmon Before You Buy It

When you ‘re shopping for fresh seafood, you should only buy fish that ‘s refrigerated or on a slurred bed of bracing internal-combustion engine, per the FDA. Fish should smell clean and meek ( not fishy or sour ), eyes should be clear and bright ( if you ‘re buying a wholly pisces ) and the human body should spring back when pressed .
Keep in mind that color alone is not an indicator of novelty, as it can be affected by many factors such as diet, environment or treatment .
While clean fish marked as “ previously Frozen ” may not have characteristics like bright eyes or firm fresh, it should hush smell fresh and mild .
When purchasing frozen seafood, the FDA recommends avoiding packages with signs of frost or ice rink crystals ( this may mean the fish has been stored for a long menstruation of time, or thawed and refrozen ). freeze fish should constantly be difficult, not bendable, and the box should not be assailable, tear or crushed on the edges .
Is Frozen Salmon Healthy ? just like newly salmon, freeze salmon is good for you and offers an array of health benefits .
Although many people believe that fresh salmon is better for you, there is no scientific evidence that freezing fish changes its nutritional status. Some argue that freeze tastes even clean, specially when flash-frozen at the point of crust
When it comes to frozen vs. clean salmon, freeze salmon fillets have the lapp food profiles as their fresh counterparts .
One lend benefit of buying pink-orange from the deep-freeze aisle ? Frozen salmon can be much more low-cost. The freeze salmon patties at Costco, for exemplar, are much sold for less than $ 10 per pound .
similarly, buying a freeze bag of salmon fillets at the retailer can besides be cost-efficient .

2. Check if It’s Sustainable

When you ‘re purchasing salmon, check the Monterey Bay Aquarium Seafood Watch to see if it ‘s been fished or farmed in ways that have less of an impact on the environment .
Select the type of salmon, whether it was farmed or wild-caught and where it ‘s from to well determine if it ‘s considered the best option, a dear choice or a choice to avoid .

Tip

You can buy violent pink-orange year through if you buy it canned — most canned salmon will mention “ wild-caught ” right on the tag .

3. Store It Properly

storehouse seafood in the refrigerator or deep-freeze curtly after purchasing it. If you plan to cook your salmon within two days of purchasing it, store it at a temperature of 40 degrees Fahrenheit or lower, per the FDA. Otherwise, wrap it tightly in foil, fictile or moisture-proof wallpaper and storehouse in the deep-freeze .
Wash your hands with quick, buttery body of water for at least 20 seconds before and after handling seafood. Be sure to keep sensitive food separate from cooked foods, and wash all surfaces like cutting boards or counters with soap and hot water between the training of sensitive seafood and that of cook foods .

4. Cook It Thoroughly

Salmon must be cooked to an inner temperature of 145 degrees Fahrenheit, and it should separate easily with a fork .
Uncooked spoiled seafood may have a false, sour, fishy or ammonia-like smell, which becomes more potent after cooking. Do not eat seafood if you detect an olfactory property before or after cooking it .
cook fish like salmon will death up to three to four days in the refrigerator, and up to four to six months in the deep-freeze, per the Clemson Cooperative Extension .
fresh pink-orange will last two to three months in the deep-freeze and three days in the electric refrigerator while smoked pisces will last up to 14 days in the refrigerator and up to two months in the deep-freeze .

Alternatives to Salmon

Salmon provides a full-bodied array of healthy nutrients, including omega-3 fatty acid fatso acids, protein, B vitamins, calcium, vitamin D, phosphorus and selenium .
That ‘s why it ‘s tied to benefitting your health in a act of ways, from preventing heart disease and cognitive decline to strengthening your bones and regulating climate.

You can find many similar health benefits in other seafood such as :

• Albacore tuna
• Atlantic herring
• Mussels
• Anchovies
• Black cod
• Atlantic mackerel
• Trout
• Shrimp
• Sardines

ad

source : https://nutritionline.net
Category : Healthy