Nutrition Facts of Raw Salmon Without Skin

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.

Salmon is rich in protein and B vitamins.
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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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