Nutritional Value Of Salmon

Salmon is an excellent source of omega-3 fatty acids, protein, minerals and vitamins. It is among the varieties of fish recommended for consumption twice a week. All values below are for 3 oz. of sockeye salmon, cooked with dry heat. Values may vary slightly for other types of salmon. Dietary reference intake percentages are for adults under age 50.

Calories

One 3 oz. serving of salmon contains 184 calories, all of which come from protein and fat. Salmon contains no carbohydrates, no fiber and no sugar.

Fat

One 3 oz. serving of salmon contains 9.3 g of fat. This fat is primarily monounsaturated fat (4.5 g) and polyunsaturated fat (2 g). Fish are high in omega-3 fatty acids, which reduce inflammation. They are believed to reduce the risk of heart disease and benefit the immune system.

Protein

One 3 oz. serving of salmon contains 23.2 g of protein. This is 50 percent of the DRI for women and 41 percent for men. This protein consists of 18 different amino acids. Salmon is especially high in the essential amino acids lysine and threonine. Threonine is important for growth of the thymus gland, which regulates hormones and immune system cells.

Minerals

Salmon provides many essential minerals. One 3 oz. serving provides 58 percent of the DRI of selenium, an antioxidant that helps regulate the thyroid gland and protect the body against oxidative stress. One serving also supplies 34 percent of the DRI for phosphorus. More than 15 percent of the DRI for potassium is provided by 3 oz. of salmon, as is more than 5 percent of the DRI for magnesium, copper and manganese.

Water-soluble Vitamins

Salmon is a rich source of many water-soluble vitamins, especially vitamin B-12. One 3 oz. serving provides more than 200 percent of the DRI for this vitamin. One serving also supplies 41 percent of the DRI for niacin for women and 35 percent for men. More than 10 percent of thiamine, riboflavin, pantothenic acid, vitamin B6 and choline are supplied by one serving.

Fat-Soluble Vitamins

The healthy fats in salmon also supply some fat-soluble vitamins. One 3 oz. serving provides nearly 400 percent of the DRI for vitamin D, which is important for the maintenance of phosphorus and calcium levels in the blood. It also helps the body absorb calcium, which is important for bone formation. One serving also provides 5 percent or more of the DRI for vitamin A and vitamin E.