Salmon is an ocean fish that spawns in fresh water. Categorized by their ocean of origin, salmon types include Atlantic or Pacific. The method of capture is another categorizing criterion. Wild salmon is captured in its native habitat. The contaminant level is higher in the less-healthy farm-raised salmon. The nutrient content in salmon is concentrated and provides several benefits for weight loss.
Calories
A half-filet serving of salmon that weighs 4.4 ounces provides 190 calories, or 10 percent of a standard 2,000-calorie diet. A serving of salmon provides 50 percent of the calories of an equivalent-sized serving of beef tenderloin. Served with complementary fennel bulb and lemon, salmon is a rich, low-calorie substitute for a higher-calorie cut of meat.
Protein
A 4.4-oz. serving of salmon provides 30.5 g of protein, or 61 percent of the 50 g Food and Drug Administration daily value. The body requires dietary protein for muscle repair and synthesis that is needed after exercise. It also moderates carbohydrate digestion. The stability of blood glucose is directly correlated with obesity prevention.
Fat
The total fat provided in a 4.4-oz. serving of salmon is 6.6 g, or 10 percent of the 65 g FDA daily value. The saturated fat segment is 1.2 g, or 5 percent of the 20g FDA daily limit. Limiting calorie-dense fat is an effective weight-loss strategy. Including at least the daily value is necessary; the body requires mono- and polyunsaturated fats for maintaining brain and cardiovascular health.
Vitamin D
A 4.4-oz. filet of salmon provides 647 IU of vitamin D, or 167 percent of the 400 IU daily value. Vitamin D consumed in conjunction with calcium improves weight loss, according to MedlinePlus. Collard greens or spinach served with salmon provide the complementary nutrients.
References
- USDA: Nutrient Data Laboratory: Fish, Salmon, Pink, Cooked, Dry Heat
- MayoClinic.com; What Does Percent Daily Value Mean on Food Labels?; Katherine Zeratsky, R.D., L.D.; May 6, 2010
- USDA: Nutrient Data Laboratory: Beef, tenderloin, steak, Separable Lean and Fat, Trimmed to 1/8" Fat, Prime, Cooked, Broiled
- MedlinePlus: Vitamin D
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