Select your location

Nutrition Facts of Salmon Filet: Why This Fish Deserves a Spot on Your Plate

 

The salmon filet has earned its reputation as a nutritional powerhouse and for good reason. Whether you’re focused on heart health, muscle building, or simply trying to eat a more nutritious diet, salmon delivers an impressive array of benefits that make it worth adding to your weekly meal rotation. 

Each tender salmon filet combines high-quality protein, essential omega-3 fatty acids, and a remarkable collection of vitamins and minerals that support everything from brain function to bone health. The American Heart Association suggests you eat fish twice weekly because fatty fish like salmon are vital players in a heart-healthy diet. 

What makes salmon special is it is both nutritious and versatile. You can grill, bake, poach, or even serve it raw in sushi. This adaptability means you’ll never get bored and can enjoy a variety of meals while reaping health benefits. Salmon’s rich, buttery flavor makes it an easy addition to your meal plan unlike other superfoods that might be less appealing. 

Read on for more about salmon’s impressive nutritional profile and its science-backed health benefits. You’ll see why nutritionists and health experts rank it among the healthiest foods you can eat.  

Essential Salmon Nutrition Facts 

When you’re looking up the nutrition facts of salmon filet, you’ll find it’s packed with an impressive array of nutrients and relatively low in calories. A standard 3-ounce (85g) serving of raw, wild-caught salmon contains just 121 calories while delivering a substantial 17 grams of protein. If you’re wondering about the fat in salmon filet, you’ll be pleased to know it contains about 5.4 grams of primarily healthy fats, with less than 1 gram coming from saturated fat. 

The nutritional info salmon filet provides goes far beyond just protein and fat. Here’s what you’ll get in a standard serving: 

  • Protein: 17 grams (complete protein with all essential amino acids) 
  • Total Fat: 5.4 grams 
  • Vitamin D: 74% of your daily value 
  • Vitamin B12: 204% of your daily value 
  • Selenium: 75-85% of your daily value 
  • Potassium: 9% of your daily value 

If you’re tracking how much fat in salmon filet you’re consuming, it’s worth noting that the type of salmon matters. Farm-raised salmon typically contains more fat than wild-caught varieties, but both provide essential omega-3 fatty acids that your body needs. While farmed salmon has slightly more calories (206 per serving compared to 182 in wild salmon), both types offer excellent nutritional value. 

What makes salmon’s nutritional profile special is the quality of its nutrients. Salmon contains virtually no carbohydrates or sugar, unlike many other protein sources, making it an excellent choice for various dietary preferences. The fats it does contain are predominantly heart-healthy omega-3s, with a 3.5-ounce serving of farmed salmon providing 2.3 grams of these beneficial fatty acids, while wild salmon contains about 2.2 grams. 

Salmon’s vitamin and mineral content is also noteworthy. The vitamin D content alone makes it stand out since it’s one of the few natural food sources of this crucial nutrient. A single serving provides nearly three-quarters of your daily needs, which is especially important considering that nearly 1 in 4 Americans are deficient in vitamin D. 

Star Nutrients: A Closer Look 

Let’s explore the standout nutrients that make salmon such a remarkable food choice, starting with its famous omega-3 fatty acids. 

Omega-3 Fatty Acids 

Your body can’t produce omega-3 fatty acids on its own, which makes salmon’s rich supply particularly valuable. These essential fats play crucial roles in your body’s function, from supporting brain health to reducing inflammation. Research shows that salmon’s omega-3s can help decrease artery inflammation, lower cholesterol levels, and even protect against irregular heart rhythms. 

High-Quality Protein 

The protein in salmon is abundant and high-quality. With about 22-25 grams of protein per 3.5-ounce serving, salmon provides all the essential amino acids your body needs. This complete protein profile helps you maintain muscle mass, supports bone health, and aids in post-exercise recovery. Studies have shown that the protein in salmon may be particularly effective at stimulating muscle protein synthesis after exercise. 

Vitamin D 

While your body typically gets vitamin D from sunlight, salmon serves as one of nature’s rare food sources of this crucial nutrient. This is particularly important because vitamin D plays a vital role in: 

  • Calcium absorption for strong bones 
  • Immune system function 
  • Muscle performance 
  • Nerve function 

B-Complex Vitamins 

Salmon is packed with B vitamins, including B12, niacin, and B6. These nutrients are essential for: 

  • Converting food into energy 
  • Creating and repairing DNA 
  • Supporting brain function 
  • Reducing chronic inflammation 

Salmon’s Special Health Benefits for Specific Groups 

Different groups of people may find salmon valuable for targeted health needs. This nutritious fish can benefit various populations throughout their life stages and wellness journeys. 

Pregnancy and Early Development 

Expecting mothers have long been advised to include fish in their diets, and salmon stands out as an exceptionally beneficial choice. The DHA omega-3 fatty acids found in salmon play a crucial role in fetal brain and nervous system development. Unlike larger fish species that can contain concerning levels of mercury, salmon provides these benefits while remaining a safer choice for pregnant women. The American Heart Association and FDA support fish consumption during pregnancy, recommending 8-12 ounces of low-mercury fish like salmon per week. 

What makes salmon particularly valuable during pregnancy is its complete nutritional package. Beyond omega-3s, it provides choline, a nutrient that supports fetal brain development and helps prevent birth defects. The high-quality protein in salmon also supports your baby’s growth while helping you maintain your own muscle mass during pregnancy. These benefits extend into breastfeeding, where salmon’s nutrients continue to support both mother and baby’s health. 

Athletes and Active Individuals 

For active individuals and athletes, including salmon in their diet, helps support performance and recovery. Salmon’s abundant protein content makes it particularly effective at supporting muscle recovery after exercise. A groundbreaking 2020 study demonstrated that consuming salmon after resistance training showed superior results compared to other protein sources, highlighting its role in athletic recovery. 

The anti-inflammatory properties of salmon’s omega-3 fatty acids make it valuable for athletes dealing with the physical demands of training. These healthy fats help reduce exercise-induced inflammation, potentially speeding recovery between workouts. Additionally, salmon’s potassium content helps maintain proper fluid balance during and after exercise, which is crucial for performance and recovery. 

Healthy Aging 

Our nutritional needs evolve as we age, and salmon becomes increasingly valuable for supporting healthy aging. The combination of vitamin D and calcium (particularly abundant in canned salmon with edible bones) provides crucial support for bone health at a time when bone density becomes a growing concern. Research suggests that people who regularly consume salmon may experience better memory performance and maintained brain structure as they age, offering a practical way to support cognitive health. 

The high-quality protein content in salmon serves another vital purpose for older adults: preventing age-related muscle loss, a condition known as sarcopenia. Maintaining muscle mass becomes especially important as we age since it helps preserve strength, balance, and overall functionality. The anti-inflammatory properties of omega-3s also support joint health, potentially helping to maintain mobility and comfort in aging populations. 

Weight Management  

For those focused on maintaining a healthy weight, salmon offers unique advantages that support sustainable weight management goals. Combining high-quality protein and healthy fats helps create a lasting feeling of fullness, making it easier to maintain a balanced diet without feeling deprived. Salmon provides remarkable nutritional density while fitting comfortably into most calorie-conscious eating plans. 

What makes salmon especially beneficial for weight management is its role in blood sugar regulation. The protein and healthy fats help stabilize blood sugar levels, potentially reducing cravings and overeating. Recent studies suggest that the omega-3s found in salmon may even help reduce belly fat when combined with regular physical activity, making it a valuable addition to a comprehensive weight management approach. 

Consistency Delivers the Best Benefits 

Aim to include salmon in your meal rotation at least twice a week to reap the full benefits of salmon, as recommended by the American Heart Association. If fresh salmon isn’t always convenient or available, don’t hesitate to use smoked or frozen salmon. They provide the same impressive nutrient profile and are easier to store. 

Salmon pairs beautifully with a wide range of healthy accompaniments. Try serving it with: 

  • Roasted vegetables and quinoa for a complete, nutrient-rich meal 
  • Fresh herbs like dill, parsley, or cilantro to enhance its flavor  
  • Lemon or lime juice for brightness of flavor and to help with iron absorption 
  • Whole grain rice or sweet potatoes to create a satisfying, balanced plate 

When Is Your Next Meal with Salmon? 

Salmon is healthy, delicious, and versatile. From its high-quality protein and essential omega-3 fatty acids to its array of vitamins and minerals, salmon benefits everyone – whether you’re an athlete in training, an expectant mother, or someone interested in maintaining good health. 

Making salmon a regular part of your diet is an investment in your long-term health. With proven benefits for heart health, brain function, and overall wellness, salmon deserves its reputation as a nutritional powerhouse. If you’re not sure where to find high-quality salmon, you can find a local retailer of our premium-farmed Norwegian salmon here. 

 References  

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids 

https://www.verywellfit.com/salmon-nutrition-facts-calories-and-health-benefits-4106641 

https://www.goodhousekeeping.com/health/diet-nutrition/g4905/health-benefits-of-salmon/ 

https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits#22 

https://www.browardhealth.org/blogs/heart-health-benefits-omega-3 

https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients 

https://pmc.ncbi.nlm.nih.gov/articles/PMC2732256 

https://www.everlywell.com/blog/vitamin-d/foods-high-in-vitamin-d 

https://www.realsimple.com/health/nutrition-diet/vitamin-b-foods 

https://www.mountsinai.org/health-library/supplement/docosahexaenoic-acid-dha 

https://www.epa.gov/choose-fish-and-shellfish-wisely/epa-fda-advice-about-eating-fish-and-shellfish 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7259043 

https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health 

https://www.gbnews.com/lifestyle/diet/weight-loss-diet-fish-salmon-omega3-fatty-acids 

Store Finder

Want to buy
MOWI Salmon?

Find where to buy