Salmon (Atlantic, Farmed, Raw) – Nutritional Profile and Ingredient Breakdown
Salmon, particularly the Atlantic farmed variety, is a highly nutritious and versatile fish known for its distinct flavor and rich nutrient content. As one of the most popular choices for healthy eating, it boasts an array of essential vitamins, minerals, and beneficial fats. Whether prepared fresh, smoked, or grilled, this ingredient can be incorporated into a wide variety of dishes, from simple salads to gourmet main courses. Below is a comprehensive breakdown of the nutritional profile for raw Atlantic farmed salmon.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 208 kcal |
| Protein | 20.42 g |
| Total Fat | 13.42 g |
| Saturated Fats | 3.05 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9.0 mg |
| Iron | 0.34 mg |
| Magnesium | 27 mg |
| Phosphorus | 240.0 mg |
| Potassium | 363.0 mg |
| Sodium | 59.0 mg |
| Zinc | 0.36 mg |
| Copper | 45 mcg |
| Manganese | 0.011 mg |
| Selenium | 24 mcg |
| Vitamin C | 3.9 mg |
| Thiamin (Vitamin B1) | 0.207 mg |
| Riboflavin (Vitamin B2) | 0.155 mg |
| Niacin (Vitamin B3) | 8.672 mg |
| Vitamin B6 | 0.636 mg |
| Folate (Vitamin B9) | 26.0 mcg |
| Vitamin B12 | 3.23 mcg |
| Vitamin A | 58.0 mcg |
| Vitamin E | 3.55 mg |
| Vitamin D2 | 11.0 mcg |
Health Benefits of Atlantic Farmed Salmon:
Salmon, particularly the farmed variety, is an excellent source of protein and essential fatty acids, including omega-3s. These omega-3 fatty acids play a pivotal role in heart health by reducing inflammation, improving blood flow, and lowering blood pressure. Additionally, the protein content in salmon helps to support muscle growth and repair, making it a great choice for active individuals or those looking to maintain lean muscle mass.
Salmon also provides a healthy dose of key vitamins, including Vitamin D, which is essential for maintaining strong bones and immune function, and Vitamin B12, which is important for nerve health and the production of red blood cells. The presence of Vitamin A and Vitamin E contributes to skin health and serves as powerful antioxidants that protect cells from damage.
Minerals like phosphorus, magnesium, and potassium found in salmon are essential for energy production, muscle function, and maintaining a healthy cardiovascular system. Additionally, salmon contains selenium, a trace mineral that supports antioxidant activity in the body, helping to protect cells from oxidative stress.
Dietary Preferences and Allergen Information
Dietary Preferences:
- High in Protein: Ideal for those looking to increase their protein intake, whether for muscle building or as part of a balanced diet.
- Low in Carbohydrates: Salmon is a great option for those following a low-carb or ketogenic diet.
- Heart-Healthy: The high content of omega-3 fatty acids supports cardiovascular health.
- Paleo-Friendly: Being a natural source of protein and healthy fats, it fits well within the Paleo diet guidelines.
Allergen Information:
- Contains Fish: As a type of fish, salmon is a potential allergen for individuals with fish allergies. It should be avoided by those with a known fish allergy.
Serving Suggestions:
Atlantic farmed salmon can be enjoyed in a variety of ways:
- Grilled or Pan-Seared: Simple preparation with a touch of olive oil, salt, and pepper.
- Baked: For a healthy option, bake with herbs, garlic, and lemon for added flavor.
- Smoked: Perfect for salads, sandwiches, or as a topping for crackers.
- Raw: Popular in sushi, sashimi, or poke bowls, allowing the natural flavors of the salmon to shine.
Pro Tip: To enhance the health benefits of your meal, pair your salmon with fiber-rich vegetables or a whole grain like quinoa or brown rice. This balanced combination will provide a satisfying and nutrient-dense meal.
Conclusion:
Raw Atlantic farmed salmon is not only a flavorful addition to a variety of dishes but also a nutritional powerhouse. Packed with high-quality protein, heart-healthy fats, and essential vitamins and minerals, this fish supports overall health, from muscle maintenance to immune function. Whether you’re looking to boost your intake of omega-3 fatty acids or simply enjoy a delicious and versatile ingredient, salmon offers endless possibilities. Always be mindful of potential allergies and dietary needs, and choose wild-caught or sustainably farmed options when possible for the best environmental and health outcomes.
