Salmon is a popular and common fish in many cultures. Salmon are found in both the Atlantic and Pacific Oceans and can be either farm-raised or wild. A great source of protein, salmon is also considered a fatty fish and contains high amounts of eicosapentaenoic acid (EPA) and docosahexaenoic acid, two types of healthy omega-3 fatty acids. The American Heart Association (AHA) recommends that healthy adults consume fish at least twice a week to ensure adequate omega-3 fatty acid intake. If possible, buy wild salmon because it contains higher amounts of omega-3 fatty acids and fewer toxins.
Calories
Although considered a fatty fish, salmon is not extremely high in calories. Half a fillet contains 185 calories. Adding oil and some kinds of seasonings will increase total calories, so adjust your intake accordingly.
Protein
High in protein, a single serving of salmon contains 31.7 g.
Fat
One serving of salmon contains 5.5 g of total fat (0.9 g saturated fat, 1.5 g monounsaturated fat, 2.1 g polyunsaturated fat). In addition, salmon is a good source of omega-3 fatty acids, containing 1,804 mg per serving. Omega-3 fatty acids help maintain heart health and may lower the risk of developing cardiovascular disease.
Vitamins
Salmon is a good source of a variety of B vitamins, which aid in energy metabolism. Each serving of salmon is very high in vitamin B12 (72 percent of daily value) and niacin (53 percent of daily value) in addition to containing moderate amounts of thiamine (16 percent of daily value), vitamin B6 (14 percent of daily value), pantothenic acid (11 percent of daily value) and a small amount of riboflavin (5 percent of daily value).
Minerals
Full of minerals, salmon is high in selenium (101 percent of daily value) and phosphorus (37 percent of daily value) in addition to containing moderate amounts of potassium (15 percent of daily value) and magnesium (10 percent of daily value) and small amounts of iron (7 percent of daily value), zinc (6 percent of daily value) and copper (6 percent of daily value). Selenium aids enzyme function, phosphorus and zinc play roles in cell metabolism, iron and copper transport oxygen through the blood, potassium helps regulate fluid levels in the body and magnesium is used in various chemical reactions in the body.
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