Salmon is a versatile foodstuff, and a very good dietary source of lean protein and omega-3 fatty acids. In Japanese sushi dishes, salmon may be consumed raw. Otherwise, salmon is typically baked or grilled; cooking with a dry heat gives a preferable nutritional profile to the fish flesh in comparison with frying or stewing.
Calories
According to the United States Department of Agriculture (USDA) nutrient database, there are 235 calories in a cup of raw, farmed Atlantic salmon. If the same fish is cooked, the calorie value per cup is an estimated 233 calories. Essentially, the calorie value of a cup of this type of salmon is not significantly affected when the fish is cooked with a dry heat.
Protein
A cup of farmed Atlantic salmon contains just over 23 grams of protein. This serving size provides roughly half the dietary protein required daily by the average healthy adult. Daily recommended protein intake varies according to your age and stage of life -- current recommendations are 46g of protein daily for an adult female, and 54g daily for an adult male. Young children require less protein, while pregnant or lactating women require more. However, pregnant women are advised to limit fish intake due to concerns about mercury levels in fish flesh.
Fat
There are 15.2 grams of fat in a cup of farmed Atlantic salmon, according to the USDA. However, only a little over 3 g of this fat content is saturated fat. The majority of fat in this kind of salmon is therefore mostly unsaturated fat, which is believed to be the more beneficial type for your overall health. According to MayoClinic.com, salmon is rich in a certain type of polyunsaturated fat -- omega-3 fatty acids -- which may lessen your risk of heart disease.
Carbohydrates
Salmon is typically free of carbohydrate content, or virtually carb-free. For this reason, salmon is often included in low-carb diet plans, and is recommended for people with diabetes. The National Diabetes Education Program recommends grilled or baked salmon as a diabetes-friendly meal, and an excellent source of lean protein. Additionally, a cup-sized serving of salmon can provide essential minerals including calcium, magnesium, sodium, potassium, phosphorous and selenium. Vitamins A, C, D and E are also present in raw or cooked salmon.
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