Nutritional Facts For Salmon Fish

Salmon is a type of fish that is higher in omega-3 fats per serving than many other varieties. Omega-3 fats are a unique type of health-promoting unsaturated fat. It is high in protein, which is necessary to build body cells, tissues and muscles. Salmon is a low-mercury fish, rich in many nutrients, such as vitamins and minerals, essential for normal body function.

Basic Nutrient Values

According to the U.S. Department of Agriculture's National Nutrition Database, a 3-oz. portion of cooked wild Atlantic salmon provides 160 calories, 7 g fat, 1 g saturated fat, 22 g protein, 0 g carbohydrates and 60 mg cholesterol. A 3-oz. cooked portion also provides over 2,000 mg of heart-healthy omega-3 fats. Wild-caught cold-water salmon, such as Atlantic salmon, is one of the richest food sources of omega-3 fats. Salmon is high in many vitamins and minerals and low in calories, making it a very nutrient-dense food.

B Vitamins

A 3-oz. cooked portion meets 24 and 43 percent of the Recommended Daily Value (DV) for riboflavin or vitamin B2 and niacin or vitamin B3, respectively. These vitamins help metabolize the foods you eat into energy and are important for proper nervous system function. A 3-oz. cooked portion also meets 40 and 43 percent of the DV for vitamins B6 and B12, respectively. Vitamin B6 aids in protein metabolism and for synthesizing brain chemicals or neurotransmitters, such as serotonin, which regulates mood, appetite and sleep. In addition to aiding in proper nervous system function, vitamin B12 helps form new cells.

Minerals

Most seafood is rich in the trace minerals selenium, and salmon is no exception, providing nearly 40 micrograms or mcg in a 3-oz. cooked portion, meeting over 55 percent of the DV for this nutrient. Selenium is important for a strong immune system and helps regulate the thyroid hormones. Salmon is a good food source of potassium and phosphorus, meeting 15 and 22 percent of the DV for each in a 3-oz. cooked portion, respectively. Potassium is essential for a healthy blood pressure and muscle contraction and relaxation while phosphorus helps builds strong bones and teeth as well as DNA.

Omega-3 Fats

According to an article published in the "Journal of the American Medical Association" in October 2006, fish consumption promotes heart health. Researchers concluded that consuming 4-oz. of fish twice weekly, especially fish high in omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) reduces risk of death by heart disease by 36 percent. In addition, it reduces total mortality by 17 percent. Intakes as low as 250 mg daily of EPA plus DHA shows cardiac protection. This represents the amount of omega-3 fatty acids in 1-oz. of salmon.

Nutrient Variations

The nutrition values vary slightly depending on type of salmon. Wild-caught Atlantic salmon is highest in omega-3 fats than other types followed by farmed Atlantic salmon and Chinook salmon. Chinook salmon is richer in the major mineral magnesium, however, than wild-caught Atlantic salmon. A 3-oz. cooked portion offers 104 mg of magnesium, or over 25 percent of the DV. Magnesium is necessary for strong bones, muscle contraction and relaxation and immune system function.