Nutritional Value Of Salmon Fish

Salmon is an excellent low-calorie source of vitamin A, B-complex vitamins, selenium, protein and heart-healthy omega-3 fatty acids. While over 50 percent of salmon's calories come from fat, only 13 percent derive from saturated fat, and salmon is the single best commonly eaten source of omega-3 fatty acids in the U.S. diet.

Macronutrients

A 3-oz. serving of chinook salmon, roughly equivalent in size to a deck of cards, cooked with a dry heating method, contains 196 calories, 21.9 g of protein, 11.4 g of fat, 2.7 g of saturated fat, 72 mg of cholesterol and 51 mg of sodium, according to the U.S. Department of Agriculture's National Nutrient Database. Fat accounts for approximately 55 percent of the calories and protein for 45 percent.

Vitamins

The same serving of salmon offers 102 percent of the vitamin B-12, 53 percent of the niacin, 23 percent of the vitamin B-6, 15 percent of the pantothenic acid, 14 percent of the vitamin A and 10 percent of the riboflavin that the Food and Nutrition Board of the Institute of Medicine recommends that adults consume daily. Niacin, pantothenic acid, riboflavin and vitamins B-6 and B-12 are water-soluble B-complex vitamins that play vital roles in healthy skin and vision, central nervous system and metabolic function, and the formation of red blood cells, genetic material and hormones. Vitamin A is a fat-soluble vitamin essential to night vision, healthy skin and mucus membranes, and bone and tooth development. Salmon also contains trace amounts of other vitamins.

Minerals

A 3-oz. serving of chinook salmon provides 72 percent of the selenium, 45 percent of the phosphorus and 25 percent of the magnesium that adults should consume each day. Selenium is an antioxidant that is also integral to healthy thyroid and immune function. Phosphorus aids in energy production and storage, DNA storage and transmission, bone and membrane health, and red blood cell oxygenation. Magnesium is responsible for normal muscle and nerve function, regulating heart rhythms and bone health. ,Salmon supplies smaller amounts of other minerals.

Benefits

Chinook salmon is an excellent source of heart-healthy omega-3 fatty acids. In fact, salmon has the highest omega-3 fatty acid content of the ten most commonly eaten types of fish and shellfish in the U.S. Omega-3 fatty acids are associated with a decreased risk of abnormal heart rhythms, lower triglyceride levels, a reduction in the rate at which plaque accumulates on arterial walls and lower blood pressure levels.

Considerations

Although salmon offers significant health benefits, it's certainly not a perfect food. A single 3-oz. serving contains 24 percent of the cholesterol, 18 percent of the saturated fat and 15 percent of the total fat that adults should limit themselves to per day, according to MayoClinic.com.