Salmon is a nutritious entree, being a good source of protein and one of the best sources of omega-3 fatty acids. The American Heart Association recommends including fatty fish like salmon in the diet at least twice a week for their proven heart-health benefits. The Washington state Department of Health cites a recent finding that people who eat at least one meal of fish per week will be significantly less likely to develop Alzheimer's disease than those who never eat fish.
Calories, Carbohydrates and Protein
One 4-oz. serving of farmed Atlantic salmon provides 233 calories. There are no carbohydrates in salmon, making it a perfect choice for diets limiting carbohydrate content. The 4-oz. serving provides 25 g of protein, which meets more than 30 percent of the daily protein need for the average-size man.
Fat Content
A 4-oz. serving provides 14 g of fat. Known as one of the fatty fish, salmon is still low in saturated fat, with only 3 g of saturated fat in a serving. The rest of the fat is monounsaturated or polyunsaturated. Salmon fits well into a heart-healthy regimen, containing 71 mg of cholesterol in a 4-oz. serving. The guidelines for a heart-healthy diet suggest limiting cholesterol intake to 200 mg per day, even for those with coronary heart disease risk.
Vitamin Content
There is 4 mg of vitamin C, 9 mg of niacin, 3 mcg of vitamin B-12 and 57 IU of vitamin A in 4 oz. of farmed Atlantic salmon.
Mineral Content
Four ounces of Atlantic salmon provide 17 mg of calcium, 0.4 mg of iron, 34 mg of magnesium, 285 mg of phosphorus, 434 mg of potassium, 69 mg of sodium, 0.5 mg of zinc, 0.6 mg of copper and 47 mcg of selenium, an antioxidant.
Omega-3 Fatty Acid Content
These essential fatty acids help protect against heart disease. This works by reducing blood lipids, including triglycerides, reducing clotting factors in the circulatory system, reducing inflammatory processes and relaxing larger blood vessels.
Other benefits of omega-3 fatty acids being studied include reducing joint pain and inflammation, maintaining collagen and elastin in skin, and helping alleviate symptoms in certain forms of depression.
The American Heart Association recommends 1 g of omega-3 fatty acids per day for people with documented coronary heart disease, preferably from fatty fish. One serving of farmed Atlantic salmon provides 2.4 g of these fatty acids.
Grilling Salmon
The Washington state Department of Health provides safe cooking guidelines for fish: For each inch of thickness, cook the fish for about 10 minutes. Double the cooking time to 20 minutes per inch for unthawed frozen fish. To test for doneness, insert a sharp knife into the thickest part of the fish and watch for flaking. When the fish flakes easily it is done.
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