Atlantic Farmed Salmon Nutrition Facts | Healthy Protein Power

Nutritional Profile of Atlantic Farmed Salmon

Atlantic farmed salmon packs an impressive nutritional punch. It’s renowned for its high protein content, making it a favorite among those aiming to build muscle or maintain lean body mass. Beyond protein, this fish offers a bounty of heart-healthy omega-3 fatty acids, primarily EPA and DHA, which support cardiovascular health and brain function.

The vitamin and mineral content of Atlantic farmed salmon is equally notable. It contains significant amounts of vitamin D, B vitamins (including B12), selenium, and phosphorus. These nutrients contribute to bone health, energy metabolism, and antioxidant defense. The fat content in farmed salmon tends to be higher than wild varieties due to controlled feeding practices, but this also means more omega-3s per serving.

Nutrient	Amount (per 100g)	% Daily Value*
Protein	20 g	40%
Total Fat	13 g	–
Saturated Fat	3 g	–
Omega-3 Fatty Acids (EPA + DHA)	2.5 g	–
Vitamin D	570 IU	71%
Selenium	36 mcg	65%

*Percent Daily Values are based on a 2,000 calorie diet.

The Protein Powerhouse in Every Serving

Protein plays a crucial role in repairing tissues, producing enzymes and hormones, and supporting immune function. Atlantic farmed salmon delivers about 20 grams of protein per 100-gram serving. This amount covers roughly 40% of the average adult’s daily protein needs. The quality of this protein is excellent; it contains all nine essential amino acids required by the human body.

Unlike many plant-based sources that may lack one or more essential amino acids, salmon stands out as a complete protein source. This makes it especially valuable for athletes or anyone seeking to maintain muscle mass during weight loss or aging.

The Fatty Acid Composition: More Than Just Fat

The total fat content in Atlantic farmed salmon is relatively high at around 13 grams per 100 grams, but this number alone doesn’t tell the full story. Most of these fats are unsaturated and include omega-3 fatty acids known for their anti-inflammatory properties.

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) found in salmon have been linked to lower risks of heart disease by reducing triglycerides and improving blood vessel function. They also support brain health by contributing to cognitive function and potentially lowering the risk of neurodegenerative diseases.

Saturated fat content remains low compared to total fat, which aligns well with heart-healthy dietary recommendations.

The Omega-6 to Omega-3 Ratio Matters Too

While farmed salmon contains higher overall fat than wild varieties due to feed composition, it maintains a favorable omega-6 to omega-3 ratio—usually around 1:1 or 2:1—compared to typical Western diets that can reach ratios as high as 20:1. Balanced ratios help reduce inflammation linked with chronic diseases.

A Wealth of Vitamins Boosting Vital Functions

Atlantic farmed salmon is an excellent source of several crucial vitamins:

• B Vitamins:

This fish provides generous amounts of vitamin B12 (cobalamin), niacin (B3), B6 (pyridoxine), riboflavin (B2), and pantothenic acid (B5). Vitamin B12 supports red blood cell formation and neurological function while niacin helps convert food into usable energy.

• Vitamin D:

A single serving can supply more than half the recommended daily intake for vitamin D—a nutrient many people lack due to limited sun exposure or dietary sources. Vitamin D regulates calcium absorption critical for bone strength.

• A Vitamin A precursor:

The pinkish-orange hue comes from astaxanthin—a carotenoid antioxidant related to vitamin A—that protects cells from oxidative damage.

Selenium: The Unsung Mineral Hero

Selenium plays an important role in antioxidant defenses by supporting enzymes that neutralize harmful free radicals. Atlantic farmed salmon offers about 65% of the daily selenium requirement per standard portion size.

This trace mineral also contributes to thyroid hormone metabolism and immune system performance.

The Mineral Mix Enhancing Health Benefits

Phosphorus is abundant in this fish variety; it supports healthy bones and teeth while aiding energy production at the cellular level through ATP synthesis.

Potassium levels help regulate blood pressure by counteracting sodium’s effects on vascular tension.

Magnesium present in smaller amounts assists muscle contraction, nerve transmission, and maintaining normal heart rhythm.

These minerals combined contribute significantly toward maintaining overall physiological balance beyond just macronutrient metrics.

Nutritional Differences Between Farmed and Wild Salmon Varieties

Farm-raised salmon usually contains more total fat than wild-caught counterparts due to their controlled diets rich in oils designed for faster growth rates. This means higher calories but also more omega-3s per serving.

Wild salmon tends toward leaner flesh with slightly less fat but still provides good omega-3 levels along with a different micronutrient profile reflecting natural feeding habits like crustaceans and small fish consumption.

Both types offer valuable nutrients; choice depends on preferences for taste texture as well as nutrient density focus.

A Closer Look at Caloric Content Variations

Farmed Atlantic salmon typically contains between 200–250 calories per 100 grams because of its higher fat content compared with wild types that hover around 140–180 calories for the same portion size.

This makes farmed versions richer energy-wise but also potentially more satiating due to fat’s role in fullness signaling pathways.

Culinary Uses That Preserve Nutritional Integrity

Cooking methods impact nutrient retention significantly. Baking or grilling preserves most proteins and healthy fats without adding unnecessary calories from oils or sauces.

Avoid deep frying or overcooking since excessive heat can degrade delicate omega-3 fatty acids reducing their health benefits.

Marinating with herbs like dill or lemon juice enhances flavor without compromising nutrition while adding antioxidants from fresh ingredients.

Pairing this fish with leafy greens or whole grains creates balanced meals rich in fiber alongside its powerhouse nutrients.

The Role of Atlantic Salmon in Balanced Diets Worldwide

Globally recognized as a nutritious seafood choice, this variety fits well into various dietary patterns including Mediterranean-style diets known for cardiovascular benefits.

It complements plant-based meals when combined thoughtfully—adding essential amino acids otherwise limited in vegetarian options without overwhelming caloric intake if portion-controlled properly.

Including it two to three times weekly aligns well with recommendations from health organizations emphasizing seafood consumption for optimal nutrient intake profiles linked with longevity markers in populations studied extensively over decades.

Nutrient Density Versus Calorie Density Explained Simply

While calorie density refers simply to energy content per gram or serving size, nutrient density measures how many beneficial nutrients come along with those calories.

Atlantic farmed salmon scores high on both counts—delivering substantial amounts of vitamins, minerals, quality fats plus complete proteins within moderate calorie limits suitable for most meal plans aimed at wellness maintenance or improvement goals alike.

Frequently Asked Questions

What Are The Key Nutrients Found In Farmed Salmon?

Farmed salmon is packed with high-quality protein, omega-3 fatty acids, and essential vitamins like vitamin D and B12. It also contains important minerals such as selenium and phosphorus that support overall health and metabolism.

How Does Protein Content Benefit Those Eating Salmon?

The protein in farmed salmon is complete, containing all nine essential amino acids. This supports muscle repair, immune function, and hormone production, making it ideal for athletes or anyone maintaining lean body mass.

Why Are Omega-3 Fatty Acids Important In Salmon?

Omega-3s, especially EPA and DHA found in salmon, promote heart health by reducing inflammation and triglycerides. They also support brain function and may help protect against cognitive decline.

Is The Fat Content In Farmed Salmon Healthy?

Although farmed salmon has a higher fat content than wild varieties, most fats are unsaturated omega-3 fatty acids. These fats contribute to cardiovascular benefits and anti-inflammatory effects.

Which Vitamins And Minerals Are Most Abundant In This Fish?

This fish is a rich source of vitamin D, providing over 70% of daily needs per serving. It also offers significant amounts of selenium and B vitamins, which aid in bone health, energy metabolism, and antioxidant defense.

Navigating Common Concerns About Farmed Fish Nutrition Quality

Skepticism surrounds aquaculture products regarding contaminants like PCBs or antibiotics residues; however regulatory standards have tightened substantially over recent years ensuring safer consumer products globally available today compared against previous decades’ benchmarks.

Nutritionally speaking, farming techniques allow control over feed composition enhancing specific nutrient profiles such as boosting omega-3 levels by adding flaxseed or algae-derived oils into diets fed during growth cycles rather than relying solely on natural prey sources which vary seasonally affecting wild catch consistency nutritionally speaking too much variability exists there making farming appealing from consistency standpoint alone without sacrificing key nutrient delivery metrics consumers seek regularly on plates worldwide now more than ever before thanks to advances ensuring product safety alongside nutrition optimization simultaneously achievable outcomes through modern aquaculture science practices applied responsibly across industry sectors internationally recognized today.