Salmon is a highly nutritious and flavorful fish that is rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. Here’s an approximate nutritional breakdown for a 3-ounce (85-gram) serving of cooked, wild-caught salmon:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 22g |
| Total Fat | 9g |
| Saturated Fat | 1.5g |
| Monounsaturated Fat | 3.5g |
| Polyunsaturated Fat | 2.5g |
| Omega-3 Fatty Acids | 1,500mg |
| Cholesterol | 55mg |
| Sodium | 50mg |
| Vitamin D | 570 IU |
| Vitamin B12 | 2.4mcg |
| Selenium | 27mcg |
Salmon is not only a great source of lean protein but also provides omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are beneficial for heart and brain health. Additionally, it contains vitamin D, vitamin B12, and selenium, contributing to overall well-being. Including salmon in your diet is a delicious way to promote a healthy and balanced nutrition profile.
