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Nutrition Facts of Raw Salmon Without Skin

author image Kelsey Casselbury
Kelsey Casselbury has a Bachelor of Arts in journalism from Penn State-University Park and formal education in fitness and nutrition. Collins is an experienced blogger, editor and designer, who specializes in nutrition, fitness, weddings, food and parenting topics. She has been published in association and consumer publications, along with daily newspapers such as The Daily Times (Salisbury, Md.)
Nutrition Facts of Raw Salmon Without Skin
Salmon is rich in protein and B vitamins. Photo Credit: AlexPro9500/iStock/Getty Images

Next time you're at the grocery store debating over what to make for dinner, pick up a filet or two of wild-caught Atlantic salmon. Although there are a variety of salmon options from which to choose, the Eating Well website recommends this particular option because it's more environmentally friendly. When you choose salmon for dinner, you'll enjoy a bevy of health benefits.

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Nutritional Breakdown

For every 3 ounces of salmon you eat, you take in around 121 calories and 17 grams of protein. Salmon is known as a fatty fish; it contains 5.4 grams of fat per 3 ounces, but less than 1 gram of that is saturated fat. Salmon is a rich source of B vitamins, offering 0.2 milligrams of thiamin, 0.3 milligrams of riboflavin, 6.7 milligrams of niacin and 0.7 milligrams of vitamin B6. It also provides 2.7 micrograms of vitamin B-12, which exceeds the Institute of Medicine's daily dietary intake level for adults.

Omega-3 Fatty Acids

The majority of salmon's fat comes from heart-healthy unsaturated fats, some of which are omega-3 fatty acids. Regular consumption of omega-3s decreases the risk of arrhythmias, lowers triglyceride levels, slows the growth of atherosclerotic plaque and slightly lowers blood pressure, according to the American Heart Association.

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