Atlantic Salmon Nutrition 100G | Power Packed Profile

Nutrient Breakdown of Salmon per 100 Grams

Salmon stands out as a nutritional powerhouse, delivering a compact dose of vital nutrients in just 100 grams. This portion size is commonly used to assess dietary value and helps compare salmon with other protein sources. The balance of macronutrients and micronutrients makes it an excellent choice for maintaining overall health.

Nutrient	Amount per 100g	Daily Value (%)
Calories	206 kcal	10%
Protein	22 g	44%
Total Fat	12 g	18%
Saturated Fat	3.1 g	15%
Omega-3 Fatty Acids (EPA & DHA)	2.5 g	–
Cholesterol	55 mg	18%
Vitamin D	526 IU (13 µg)	88%
B Vitamins (B12, B6, Niacin)	–	50–80%
Selenium	36.5 µg	66%

The Protein Punch: Building Blocks for the Body

Protein is the cornerstone of muscle repair, immune function, and enzyme production. A 100-gram serving of salmon packs around 22 grams of high-quality protein. This amount covers nearly half the daily protein needs for an average adult. The amino acid profile in salmon is complete, meaning it contains all nine essential amino acids the body cannot produce on its own.

This makes salmon an excellent choice not only for athletes or bodybuilders but also for anyone aiming to maintain lean muscle mass or recover from injury. Unlike plant-based proteins that may lack certain amino acids, salmon offers a direct and efficient protein source.

The Role of Fat: Not All Fats Are Created Equal

Contrary to outdated beliefs about fats, the fat content in salmon is one to celebrate. The total fat content hovers around 12 grams per 100 grams, but the majority consists of heart-healthy unsaturated fats. Most notably, salmon contains significant amounts of omega-3 fatty acids—EPA and DHA—which are vital for brain function, inflammation control, and cardiovascular health.

Saturated fat is present but remains under 15% of daily recommended intake per serving. These fats play a role in hormone production and cellular integrity but should be balanced with unsaturated fats for optimal health.

The Micronutrient Marvels Inside Salmon Flesh

Beyond macronutrients, this fish serves as a potent source of several key vitamins and minerals.

• Vitamin D: At over 500 IU per 100 grams, salmon provides nearly double the average daily requirement in many countries. Vitamin D supports bone health by aiding calcium absorption and modulates immune responses.
• B Vitamins: This group includes B12, B6, niacin (B3), riboflavin (B2), and pantothenic acid (B5). Salmon shines particularly in vitamin B12 content—critical for nerve function and red blood cell formation—with levels covering more than half the daily needs.
• Selenium: An essential trace mineral that supports antioxidant defenses, selenium is abundant in salmon at about two-thirds of daily values.
• Potassium: Present in moderate amounts, potassium helps regulate fluid balance and muscle contractions.
• Astaxanthin: This natural pigment gives salmon its pink color and acts as a powerful antioxidant protecting cells from oxidative stress.

The Importance of Omega-3 Fatty Acids EPA & DHA

Omega-3s from marine sources differ significantly from plant-based omega-3s like ALA (alpha-linolenic acid). EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are directly utilized by the body without conversion steps that reduce efficiency.

These fatty acids contribute to:

• Cognitive Health: Supporting memory retention and mental clarity.
• Heart Function: Lowering triglycerides, reducing blood pressure slightly, improving arterial flexibility.
• Mood Regulation: Linked to reduced symptoms of depression and anxiety.
• Anti-inflammatory Effects: Helping manage chronic inflammation that underlies many diseases.

A standard serving delivers roughly 2.5 grams combined EPA/DHA—more than enough to meet or exceed many health guidelines recommending at least 250–500 mg daily.

The Caloric Content: Energy Without Excess Calories

Salmon provides around 206 calories per 100 grams—a moderate energy load considering its nutrient density. This calorie count stems mainly from protein and fat; carbohydrates are negligible.

This makes it an ideal food for those tracking caloric intake while prioritizing nutrient intake over empty calories found in processed foods or sugary snacks.

The balance between energy provision and nutrient density means you get substantial nourishment without overeating or feeling deprived.

Sodium Levels: Naturally Low Yet Flavorful

Wild Atlantic salmon typically contains low sodium levels naturally—around 60 mg per serving—unless processed or smoked with added salt. Low sodium intake helps maintain healthy blood pressure levels while preserving flavor through natural umami compounds found in fish flesh.

Frequently Asked Questions

What Are The Key Nutrients Found In A 100 Gram Serving Of Salmon?

A 100 gram portion of salmon is rich in protein, healthy fats, and essential vitamins. It provides around 22 grams of high-quality protein and significant amounts of omega-3 fatty acids, vitamin D, and B vitamins, making it a nutritious choice for overall health.

How Does Salmon Protein Benefit The Body?

The protein in salmon contains all nine essential amino acids necessary for muscle repair, immune function, and enzyme production. Consuming this fish helps maintain lean muscle mass and supports recovery from injury or intense physical activity.

Why Are The Fats In Salmon Considered Healthy?

Salmon contains about 12 grams of fat per 100 grams, mostly unsaturated fats including omega-3 fatty acids EPA and DHA. These fats promote brain health, reduce inflammation, and support cardiovascular function while keeping saturated fat intake moderate.

Which Vitamins And Minerals Are Abundant In Salmon?

Salmon is an excellent source of vitamin D, providing over 500 IU per serving, which supports bone health and immune function. It also contains important B vitamins like B12 and B6, as well as selenium, all contributing to various metabolic processes.

How Does Salmon Compare To Other Protein Sources Nutritionally?

Compared to many other proteins, salmon offers a balanced profile of macronutrients with the added benefit of heart-healthy fats and micronutrients. Its complete amino acid profile and nutrient density make it a superior option for maintaining overall wellness.

The Difference Between Wild-Caught and Farmed Salmon Nutrition Profiles

The origin of salmon affects its nutritional makeup noticeably:

• wild-caught salmon: Generally leaner with higher levels of omega-3s due to natural diet rich in algae-eating organisms.
• farmed salmon: Often contains more total fat because of controlled feeding but may have slightly lower omega-3 concentrations depending on feed composition.
• Additives & Contaminants:: Farmed varieties might carry higher risks of contaminants if not raised under stringent regulations; however reputable sources minimize this risk considerably.

The choice between wild or farmed depends on availability, budget constraints, sustainability considerations, but both remain nutritious options when sourced responsibly.

A Closer Look at Vitamin D’s Impact Beyond Bones

Vitamin D receptors exist throughout various tissues including immune cells and brain neurons. Adequate vitamin D levels correlate with improved immune defenses against infections as well as mood stabilization effects linked to serotonin regulation pathways.

Fish such as this offer one of the most reliable dietary sources since few foods naturally contain significant vitamin D amounts outside fortified products like milk or cereals.

Sustainability And Quality Indicators To Watch For When Choosing Salmon

Nutrition aside, quality matters greatly for maximizing benefits:

• Labeled Certifications:: Look for seals from organizations like MSC (Marine Stewardship Council) which indicate sustainable harvesting practices.
• Pink Color Intensity:: Indicates astaxanthin presence which varies based on diet; deeper hues often mean richer antioxidant content.
• Avoid Excessive Processing:: Fresh or frozen fillets retain nutrients better compared to heavily smoked or canned versions loaded with preservatives.
• Aroma & Texture:: Fresh fish has a mild ocean scent without ammonia notes; firm flesh signals freshness versus mushy texture indicating spoilage.

Culinary Uses That Preserve Nutritional Integrity

Cooking methods influence nutrient retention dramatically:

• Baking or Grilling:: Minimal oil use preserves healthy fats without adding unhealthy ones; quick cooking retains moisture preventing dryness which can degrade texture and taste.
• Searing:: Creates flavorful crust while locking juices inside; avoid overcooking which denatures proteins excessively.
• Poching/Steaming:: Gentle heat preserves delicate vitamins like B-complex while avoiding oxidation.
• Avoid Deep Frying:: Adds unnecessary trans fats; high temperature can degrade omega-3s making them less effective.

  Salmon pairs well with simple seasonings such as lemon juice, fresh herbs like dill or parsley that complement its natural flavors without overpowering.