Salmon is one of the most nutritious and delicious fish you can eat. This oily, cold-water fish is rich in protein, healthy fats, and essential nutrients like vitamin D, selenium, and B vitamins. Many health authorities recommend eating fish like salmon at least twice a week for optimal health. But if you’re watching your calorie intake, you may be wondering just how many calories are in 5 ounces of this popular fish. In this in-depth article, we’ll provide a detailed breakdown of the calorie and nutrient profile of salmon, the health benefits, and tips for preparing it.
Nutritional Profile of Salmon
Salmon is low in calories yet high in nutrients A typical 5 ounce serving of cooked salmon contains
- Calories: 367
- Protein: 39 grams
- Fat: 22 grams
- Saturated fat: 4 grams
- Omega-3 fatty acids: 4.5 grams
- Vitamin D: 570 IU (142% DV)
- Vitamin B12: 4.9 mcg (204% DV)
- Selenium: 40 mcg (57% DV)
So in just one 5 ounce serving, you get an impressive amount of protein and heart-healthy fats, as well as more than your entire daily needs for vitamin D and B12 The omega-3 fatty acids, vitamin D, selenium, and B vitamins in salmon provide a range of health benefits which we’ll explore more below
Salmon is also low in carbs with zero grams of carbs per serving. And it contains minimal amounts of sodium, weighing in at 65 mg per 5 ounce serving.
When looking at calories in salmon, it’s important to note that farmed salmon tends to be higher in fat and calories compared to wild varieties. A 5 ounce serving of farmed Atlantic salmon contains about 400 calories, while the same amount of wild salmon is around 175 calories.
Health Benefits of Salmon
Consuming salmon regularly has been linked to numerous health benefits. Here are some of the top reasons to enjoy this fish:
Benefits Heart Health
The omega-3 fatty acids in salmon help reduce inflammation and lower risk factors for heart disease. Studies show that eating salmon just once a week can lower blood pressure, increase HDL “good” cholesterol levels and reduce the risk of developing atherosclerosis. The American Heart Association recommends eating fish high in omega-3s like salmon at least twice per week.
Supports Brain Function
The anti-inflammatory effects of salmon’s omega-3 fats also benefit the brain. Consuming more salmon may help delay age-related cognitive decline and reduce risk of dementia. Omega-3s also play a role in regulating mood, with research suggesting they can decrease risk of depression.
Boosts Immune Function
Salmon is one of the few natural food sources of vitamin D, which plays a crucial role in immune function. Vitamin D activates immune cells that fight infection in the body. Consuming enough of this vitamin through foods like salmon may enhance immunity and reduce risk of illnesses like the flu.
Strengthens Bones and Teeth
Vitamin D promotes calcium absorption and bone growth. Pairing salmon with a food source of calcium ensures you get enough of both of these nutrients for maintaining strong, healthy bones and reducing risk of osteoporosis.
Supports Healthy Vision
Salmon contains carotenoid antioxidants like astaxanthin that filter damaging blue light and may lower risk of eye diseases. The omega-3s in salmon also help prevent dry eye disease.
Benefits Skin Health
The omega-3 fats in salmon help keep skin supple and hydrated. They also protect against sun damage that can lead to wrinkles and skin cancer. Eating salmon may give your skin a healthy glow!
Tips for Preparing Salmon
Salmon is a versatile fish that can be prepared in endless healthy and delicious ways. Here are some simple tips for cooking up this nutritious seafood:
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Salmon fillets are great for grilling, broiling, baking, or pan-searing. Brush the fish lightly with olive oil and season as desired before cooking.
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Salmon takes well to all kinds of seasonings. Lemon, dill, garlic, mustard, chili powder, curry, and Cajun seasoning all pair beautifully with it.
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For easy salmon patties or salmon cakes, combine canned salmon with breadcrumbs, egg, onion, and seasonings.
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Salmon makes the perfect filling for tacos, sandwiches, wraps, and pitas. Load it up with your favorite veggies and condiments.
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Throw salmon on top of salads or bowls for a satisfying protein punch.
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Smoked salmon can be enjoyed as-is, added to eggs or salads, or used in spreads.
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Canned or pouched salmon works great in pasta dishes, casseroles, soups, chowders, and more.
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For a heartier meal, salmon goes well with whole grains like brown rice, quinoa, or barley. Roasted veggies are another excellent pairing.
However you choose to eat it, taking advantage of salmon’s stellar nutritional profile is a smart choice for your health. So go ahead and enjoy those 5 ounces of salmon without guilt, knowing just how good it is for you!
Frequently Asked Questions
How does salmon compare to other fish nutritionally?
Salmon is one of the most nutritious fish you can eat, offering one of the highest amounts of beneficial omega-3 fatty acids. It contains two to three times more omega-3s than tuna, tilapia, catfish, or cod. Salmon is also superior to white fish in vitamin D, B12, and selenium content.
Is wild or farmed salmon healthier?
Wild salmon tends to be leaner and lower in calories, fat, and environmental contaminants compared to farmed. However, farmed salmon raised in humane conditions can also be sustainable and healthy. Whether choosing wild or farmed, salmon remains one of the healthiest fish options overall.
Can you eat raw salmon?
Yes, you can consume salmon raw in dishes like sushi and sashimi or cured in smoked salmon or gravlax. However, children, pregnant women, elderly people, and those with compromised immune systems should avoid raw salmon due to infection risk. Make sure raw salmon is very fresh and handled properly.
What are the best cooking methods for salmon?
Salmon retains the most nutrients when cooked using moist heat methods like grilling, broiling, poaching, simmering, baking, or pan searing. Avoid overcooking salmon, as it can become dry. Salmon should flake easily when tested with a fork when it’s ready.
How long does cooked salmon last in the fridge?
Fresh salmon that has been cooked will keep 3-4 days stored in an airtight container in the refrigerator. Smoked salmon can last up to two weeks. Opened canned salmon will keep 2-3 days in the fridge. Discard any fish that develops an unpleasant odor.
Can dogs eat salmon?
Yes! Cooked, boneless salmon is safe for dogs to eat in moderation. The omega-3s in salmon benefit dogs’ skin, coat, joints, heart, and brain. Avoid giving dogs raw salmon or salmon skin, as it may harbor parasites. Check with your vet about serving portion sizes.
Is canned salmon healthy?
Canned salmon is an affordable and convenient way to enjoy salmon’s benefits. Opt for varieties packed in water with no salt added. Rinsing before use can reduce the sodium content. While less delicate in texture than fresh fish, canned salmon contains the same essential nutrients.
The Bottom Line
Incorporating 5 ounces of salmon into your diet twice a week provides a healthy dose of protein, anti-inflammatory omega-3 fats, and key micronutrients like vitamin D. The abundance of nutrients in salmon benefits your heart, brain, immune system, eyes, bones, and more, giving you plenty of reasons to enjoy this tasty fish. Prepare salmon in a variety of nutritious and delicious ways to take full advantage of its stellar nutritional profile.
