zig
0

Notifications

  • You're all caught up!

Grilled Salmon Nutrition Information

by
author image Erin Coleman, R.D., L.D.
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.
Grilled Salmon Nutrition Information
Grilled salmon is carb-free. Photo Credit Stephen Vanhorn/Hemera/Getty Images

Salmon is packed with essential nutrients -- especially protein, omega-3 fatty acids, vitamins and minerals. Grilling salmon is one of the most heart-healthy ways to prepare it. However, pregnant and nursing women and young children should avoid consuming more than 12 ounces of grilled salmon weekly, due to potential contaminants present in salmon and other fish living in polluted waters.

Calories

Although grilled salmon is full of nutrients, it’s actually fairly low in calories. According to the U.S. Department of Agriculture National Nutrient Database for Standard Reference, a 3-ounce portion -- about the size of a checkbook -- of salmon cooked using dry heat contains about 155 calories. That's about 8 percent of daily calories on a typical 2,000-calorie diet.

Protein

Eating grilled salmon puts you well on your way to fulfilling your daily protein needs. A 3-ounce portion of grilled salmon contains about 22 grams of dietary protein, notes the USDA. Since salmon is a high-quality, complete protein, it provides you with all the essential amino acids your body requires daily. The Institute of Medicine reports that the protein recommended dietary allowance, or RDA, is 71 grams daily for pregnant and nursing women, 46 grams for other adult women and 56 grams of protein per day for men.

You Might Also Like

Carbs and Fat

Grilled salmon is a carb-free food but abounds with heart-healthy, unsaturated fatty acids. Three ounces of salmon cooked using dry heat contains about 7 grams of dietary fat, according to the USDA. Of these 7 grams, 5 are mono- and polyunsaturated fats, including omega-3 fatty acids -- which help reduce inflammation and heart disease risks, according to a 2012 review in the “British Journal of Nutrition.”

Vitamins and Minerals

Micronutrients abundant in grilled salmon include potassium, phosphorus, vitamin B-12 and niacin. A 3-ounce portion of grilled salmon contains about 8.6 milligrams of niacin, according to the USDA. The niacin RDA is 14 grams for women and 16 grams daily for men, notes the Institute of Medicine. Also present in salmon -- in smaller amounts -- are vitamin A, folate, magnesium, zinc and iron. Although salmon only provides about 1 gram of dietary iron, the heme iron found in fish, poultry and red meat is more readily absorbed by your body than most plant-based, iron-rich foods, according to the Office of Dietary Supplements.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media