If you are looking for a healthy, nutritious, and delicious food, salmon should be at the top of your list. This fatty fish is packed full of vitamins, minerals, healthy fats, and other nutrients, making it an excellent choice for a balanced diet. Below, we will explore the nutritional value of salmon per 100g.
Calories
100g of salmon contains around 206 calories. While this may seem high, remember that calories are not all created equal. The calories in salmon come from healthy fats, protein, and other essential nutrients that your body needs to function optimally.
Protein
Salmon is an excellent source of protein, containing around 22.5g per 100g serving. This protein is complete, meaning it contains all the essential amino acids your body needs to build and repair tissues, as well as to synthesize enzymes, hormones, and other important molecules.
Fat
Salmon is a fatty fish, but the fat it contains is mostly healthy. In fact, nearly two-thirds of the fat in salmon is unsaturated, including omega-3 fatty acids. These healthy fats have been linked to numerous health benefits, including lower inflammation, better heart health, and improved brain function. 100g of salmon contains around 13g of fat.
Vitamins and Minerals
Salmon is also an excellent source of vitamins and minerals, including:
- Vitamin B12: 100g of salmon contains around 71% of the recommended daily intake (RDI) of this vitamin, which is essential for healthy nerves and red blood cells
- Vitamin D: 100g of salmon contains around 68% of the RDI of this vitamin, which is important for bone health, immune function, and more
- Selenium: 100g of salmon contains around 62% of the RDI of this antioxidant mineral, which may help protect against certain cancers and improve thyroid function
- Potassium: 100g of salmon contains around 7% of the RDI of this important mineral, which is vital for healthy blood pressure, heart function, and more
Other Nutrients
In addition to the nutrients listed above, salmon also contains other important compounds, including:
- Omega-3 fatty acids: as mentioned before, salmon is a great source of these important healthy fats, which may help reduce the risk of various diseases and improve overall health
- Astaxanthin: this antioxidant pigment is what gives salmon its distinctive pink color, and it may also offer some health benefits, including lower inflammation, better heart health, and more
- Choline: this essential nutrient is important for healthy brain function, as well as for liver and muscle health
FAQs
Q. Is salmon healthy?
A. Yes, salmon is incredibly healthy. It is an excellent source of protein, healthy fats, vitamins, minerals, and other important nutrients that your body needs to function optimally.
Q. How much salmon should I eat?
A. The American Heart Association recommends eating at least two servings of fish per week, with each serving being 3.5oz or about the size of a deck of cards. However, check with your doctor or a registered dietitian to determine how much salmon is right for you.
Q. Can I eat salmon every day?
A. While salmon is healthy, it is also relatively high in mercury and other environmental toxins. Therefore, it is generally considered safe to eat salmon up to two to three times per week, but you should avoid eating it every day.
Q. Is salmon good for weight loss?
A. Yes, salmon can be a great food for weight loss, as it is high in protein and healthy fats, both of which can help you feel fuller for longer. Additionally, the nutrients in salmon may help improve insulin sensitivity, which can aid in weight loss efforts.
Q. Is it better to eat raw or cooked salmon?
A. Both raw and cooked salmon can be healthy and delicious options, as long as the salmon is fresh and properly prepared. However, raw salmon may pose a higher risk of foodborne illness, so be sure to handle and prepare it carefully if you choose to eat it raw.
Q. Can I get enough omega-3s from supplements instead of eating salmon?
A. While omega-3 supplements can be helpful, it is generally recommended to get your nutrients from whole foods whenever possible. Additionally, supplements may not contain all the compounds and nutrients found in whole foods, so eating salmon is still the best way to get the full range of benefits that omega-3s can provide.
Q. Is farmed salmon as healthy as wild-caught salmon?
A. Farmed salmon can be a healthy option, but wild-caught salmon is generally considered to be the healthier choice. This is because farmed salmon may contain lower levels of omega-3s and other healthy compounds, as well as potentially higher levels of contaminants and antibiotics.
Q. How can I prepare salmon?
A. There are countless ways to prepare salmon, from grilling and baking to poaching and smoking. Some simple and delicious ideas include topping salmon with lemon and herbs, or marinating it in a simple mix of olive oil, garlic, and spices before grilling or baking.
Q. What are some side dishes that go well with salmon?
A. Salmon pairs well with a wide variety of side dishes, including roasted or grilled vegetables, rice or quinoa, salads, and more. Try serving it with roasted asparagus and sweet potatoes, or on a bed of mixed greens with a squeeze of lemon juice.
Q. Is it safe to eat raw salmon?
A. Raw salmon can be safe to eat if it is fresh and properly prepared. However, it does come with a higher risk of foodborne illness, especially if it has not been frozen or prepared using a sushi-grade method. If you want to try eating raw salmon, be sure to purchase it from a reputable source and follow proper food safety practices.
Conclusion
Salmon is one of the healthiest and most nutritious foods you can eat, providing a wealth of essential vitamins, minerals, healthy fats, and other important compounds. Whether you prefer it grilled, baked, or raw, incorporating salmon into your diet can be an excellent way to support your overall health and wellbeing.
