Nutrition Facts of Raw Salmon Without Skin

Raw salmon steaks on the wooden board
Salmon is rich in protein and B vitamins. (Image: 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.

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.

REFERENCES & RESOURCES
Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.