Atlantic Salmon Nutrition 6 Oz | Protein Power Punch

Nutrient Breakdown of a 6-Ounce Atlantic Salmon Portion

Atlantic salmon is a popular choice for those seeking a nutrient-dense, flavorful protein source. A 6-ounce portion offers a balanced profile of macronutrients and micronutrients that contribute to overall health. This fish is prized not only for its taste but also for the impressive array of nutrients packed into each serving.

Nutrient	Amount per 6 oz (170g)	Daily Value (%)
Calories	367 kcal	18%
Protein	34 g	68%
Total Fat	22 g	34%
Saturated Fat	4 g	20%
Omega-3 Fatty Acids	2.5 g	–
Vitamin B12	5.4 mcg	225%
Vitamin D	570 IU	71%
Selenium	40 mcg	73%

This table reveals why salmon stands out as a nutritional powerhouse. The protein content alone supports muscle maintenance and repair, while the healthy fats contribute to heart and brain health. Vitamins like B12 and D play critical roles in energy metabolism and bone strength.

The Protein Punch: Building Blocks for Your Body

Each bite of this fish delivers a hefty dose of high-quality protein—about 34 grams per serving. That’s more than half the daily requirement for an average adult. Protein fuels muscle growth, repairs tissues, and supports immune function.

Unlike plant proteins, salmon provides all nine essential amino acids in optimal ratios. This completeness makes it an excellent choice for those aiming to maintain or build lean muscle mass. Plus, it digests efficiently, providing steady amino acid availability throughout the day.

The Role of Healthy Fats in Salmon’s Nutrition Profile

The fat content in salmon isn’t just any fat—it’s loaded with omega-3 fatty acids EPA and DHA. These long-chain polyunsaturated fats are renowned for their anti-inflammatory properties and cardiovascular benefits.

A 6-ounce portion supplies roughly 2.5 grams of omega-3s, which supports brain function, reduces triglycerides in the blood, and promotes healthy cholesterol levels. These fats also play a role in eye health and may aid in reducing symptoms of depression.

Saturated fats make up only a small fraction of the total fat content here—about 4 grams—which is relatively low compared to many animal proteins.

Vitamins That Make Salmon Shine Brightly on Your Plate

Salmon is naturally rich in several vitamins that are often lacking in typical diets. Vitamin B12 stands out prominently with over twice the recommended daily intake per serving. This vitamin is essential for nerve health, DNA synthesis, and red blood cell formation.

Vitamin D content is another highlight—570 IU per serving contributes significantly toward meeting daily needs. Since few foods naturally contain vitamin D, including salmon can help maintain healthy bones by aiding calcium absorption.

B vitamins like niacin (B3) and riboflavin (B2) are also present in meaningful amounts, supporting energy production and cellular function.

Selenium: A Trace Mineral With Big Benefits From Salmon

Selenium is an antioxidant mineral that helps protect cells from damage caused by free radicals. The amount found in a six-ounce serving covers nearly three-quarters of the daily recommended intake.

This trace mineral supports thyroid function and enhances immune defense mechanisms. Including selenium-rich foods like salmon can help maintain optimal metabolic processes within the body.

The Calorie Count: Energy Without Excess Calories

With roughly 367 calories per six ounces, this fish provides substantial energy without tipping into excess calorie territory. The balance between protein and fat ensures sustained satiety after meals.

For those tracking caloric intake or managing weight, salmon offers an efficient way to meet nutritional needs while keeping hunger at bay longer than carbohydrate-heavy options might.

A Closer Look at Macronutrient Balance Per Serving:

• Protein: Dominates the calorie contribution at about 37%.
• Fat: Accounts for roughly 54% of total calories.
• Carbohydrates: Negligible amount (close to zero).

This macronutrient distribution makes salmon ideal for low-carb or ketogenic meal plans where quality fat intake matters as much as protein.

The Impact of Cooking Methods on Nutritional Value

How you prepare this fish can influence its nutrient retention significantly. Baking or grilling preserves most vitamins and omega-3 fats better than deep-frying or overcooking.

Excessive heat exposure can degrade sensitive nutrients like vitamin B12 and omega-3 fatty acids. Steaming or poaching offers gentle cooking options that maintain flavor without sacrificing nutrition.

Avoid heavy breading or frying in unhealthy oils if you want to keep calorie counts reasonable while maximizing health benefits.

Nutrient Retention Tips:

• Bake at moderate temperatures (350°F) for about 15 minutes.
• Avoid charring or burning which produces harmful compounds.
• Add herbs and lemon juice instead of heavy sauces to boost flavor naturally.

A Closer Look at Omega-3 Fatty Acids: EPA & DHA Explained

The two main omega-3s found in fatty fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both play vital roles beyond heart health—they influence brain development, cognitive function, inflammation regulation, and joint comfort.

EPA acts primarily as an anti-inflammatory agent within blood vessels, improving circulation and reducing clotting risk. DHA is crucial for maintaining cell membrane integrity within brain tissue and eyes.

The human body struggles to convert plant-based omega-3s into EPA/DHA efficiently; hence direct consumption from marine sources like this fish remains key for optimal levels.

The Role of Salmon’s Micronutrients Beyond Vitamins & Minerals Mentioned Above

Aside from B vitamins, vitamin D, selenium, several other minerals contribute meaningfully:

• Phosphorus: Supports bone strength alongside calcium.
• Potassium: Helps regulate fluid balance and nerve signals.
• Iodine: Essential component for thyroid hormone synthesis.

These micronutrients collectively support metabolic functions necessary for energy production and cellular maintenance throughout the body’s tissues.

Navigating Mercury Levels & Safety Concerns With Atlantic Salmon Consumption

Atlantic salmon generally contains low mercury levels compared to larger predatory fish species such as swordfish or shark. This makes it safe to consume regularly without fear of heavy metal accumulation when sourced responsibly.

Wild-caught versus farmed options may differ slightly regarding contaminant profiles; however, both typically fall well below established safety thresholds set by regulatory agencies worldwide.

Choosing reputable suppliers with transparent sourcing practices helps ensure cleaner product quality free from harmful pollutants or antibiotics often linked with some aquaculture operations.

Sustainability Considerations Without Sacrificing Nutrition Quality:

• Select certified sustainable brands where possible.
• Aim for wild-caught varieties if environmental impact concerns arise.

Either way, enjoying this fish several times weekly provides ample nutritional benefits while minimizing potential exposure risks from contaminants found in other seafood types.

The Versatility Factor: Incorporating This Fish Into Balanced Meals

Beyond nutrition numbers alone lies its culinary adaptability—this fish fits beautifully into various dishes across cuisines:

• Baked fillets seasoned simply with herbs.
• Sushi rolls featuring raw slices paired with avocado.
• Crispy pan-seared steaks atop fresh salads.

Pairing it with fiber-rich vegetables or whole grains rounds out meals nicely by adding antioxidants plus complex carbohydrates needed for sustained energy release throughout busy days or workouts alike.

Tasty Pairings To Boost Nutrient Absorption:

• Lemon juice enhances iron uptake from accompanying greens.
• A drizzle of olive oil adds monounsaturated fats complementing omega-3 effects.

These simple tweaks elevate both flavor profiles and overall nutritional value effortlessly without extra fuss during meal prep time.

Frequently Asked Questions

What Are The Key Nutrients Found In A 6-Ounce Serving?

A 6-ounce portion provides a rich source of protein, healthy fats, and essential vitamins. It delivers about 34 grams of protein, omega-3 fatty acids, vitamin B12, vitamin D, and selenium, making it a nutrient-dense choice for a balanced diet.

How Does This Fish Support Muscle Growth And Repair?

This fish offers high-quality protein containing all nine essential amino acids. Its protein content helps build and maintain lean muscle mass while supporting tissue repair and immune function, making it ideal for active individuals and those focused on muscle health.

Why Are The Healthy Fats Important In This Type Of Fish?

The fat content is rich in omega-3 fatty acids EPA and DHA, known for their anti-inflammatory and heart health benefits. These fats support brain function, improve cholesterol levels, and contribute to overall cardiovascular wellness.

Which Vitamins Are Most Abundant In This Seafood Portion?

This seafood is especially high in vitamin B12 and vitamin D. Vitamin B12 supports energy metabolism and nerve function, while vitamin D plays a crucial role in bone health and immune system support.

Is The Fat Content Suitable For A Heart-Healthy Diet?

Yes, the fat profile is favorable with a majority being healthy unsaturated fats. Saturated fat is relatively low compared to other animal proteins, making it a heart-friendly option that promotes cardiovascular health.

The Bottom Line on Nutritional Impact From Six Ounces Served Daily

A single portion delivers substantial amounts of key nutrients required daily by adults across age groups:

• Sufficient protein to meet muscle maintenance demands post-exercise or during aging.
• An excellent source of anti-inflammatory fats supporting cardiovascular wellness long-term.
• An abundant supply of vitamins critical to neurological function plus skeletal health preservation.

Incorporating this fish regularly can help fill common nutrient gaps left by modern diets lacking variety or rich animal sources beyond poultry or red meat alternatives alone.

This combination makes Atlantic salmon not just delicious but a smart addition to any eating plan focused on nourishment through whole foods packed with bioavailable nutrients essential for thriving bodies today.