Protein
Salmon
A major source of omega-3 EPA and DHA, which the North American diet rarely provides in meaningful amounts.
Nutrition facts
Serving: 1 fillet (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Protein | 24.5 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 16.1 g | 21 % |
| Saturated fat | 3.7 g | 18 % |
| Sodium | 71 mg | 3 % |
| Vitamin B12 | 4 µg | 160 % |
| Vitamin D | 13 µg | 66 % |
| Niacin (B3) | 10 mg | 65 % |
| Selenium | 29 µg | 52 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Farmed salmon, like this table's entry, is generally fattier than wild salmon; a landmark study also measured higher levels of organic contaminants (PCBs) in farmed salmon, well below North American regulatory limits.
- This entry covers 66% of the daily value for vitamin D per portion; the figure depends on the species and on what the fish was fed in aquaculture, so it varies from one salmon to another.
Preparation
Gentle cooking (poaching, baking, a short pan-sear) retains omega-3s better than prolonged high-heat frying; an internal temperature of 70°C (158°F) is recommended for fish (Health Canada).
To mention to a professional
- Fish is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Fish, salmon, Atlantic, farmed, raw
- USDA FoodData Central, SR Legacy (Fish, salmon, Atlantic, farmed, raw)
- Hites et al., 2004 (Science, organic contaminants in farmed and wild salmon)
- NIH Office of Dietary Supplements, Vitamin D fact sheet
- Health Canada, priority food allergens
- Health Canada, Safe Internal Cooking Temperatures (canada.ca)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.