Salmon – Nutritional value – Amount of protein, fat and vitamin D

Salmon Nutrients

It is common knowledge that salmon is meat with extensive health benefits. Its high content of proteins and Omega-3 fatty acids make salmon one of the meats with the best nutritional value today. On the other hand, a lack of vitamin D can lead to severe psychological disorders like depression. Is salmon meat the solution? Let’s go into detail about the elements that make up this meat: carbohydrates, proteins, and fats, as well as micronutrients, vitamins, and minerals.

Salmon is food allowed in diets with both the objective of losing weight and gaining muscle mass. Even some vegetarians only allow this type of meat to meet the recommended needs of Omega-3 and vitamin B12. Now let’s go to the nutritional value table and see what other components stand out.

Salmon nutritional value (100 g)

The following table of salmon nutritional value was extracted from the USDA database in the United States. The values ​​are obtained by physicochemical analysis of an average sample of this food:

Water g 72.54
Calories kcal 131
Protein g 22.25
Total fat g 4.69
Carbohydrates g 0
Fibers g 0
Total sugars g 0
Minerals
Football mg 9
Iron mg 0.43
Magnesium mg 30
Phosphorus mg 257
Potassium mg 367
Sodium mg 78
Zinc mg 0.46
Vitamins
C vitamin mg 0
Thiamine mg 0.132
Riboflavin mg 0.207
Niacin mg 8.507
Vitamin B6 mg 0.731
Folate µg 6
Vitamin B12 µg 4.69
Vitamin A µg 49
Vitamin E mg 0.83
Vitamin D IU 563
Vitamina K µg 0.1

Table – Salmon nutritional value 100 g. Source

Salmon carbohydrates

Salmon does not provide carbohydrates, so it is not a problem on a low carbohydrate diet. In any case, we remember that the idea is to accompany the salmon with a source of carbohydrates. Pseudocereals like amaranth, buckwheat, or quinoa are a perfect combination.

Salmon proteins are of high quality.

Like all animal protein sources, the quality of salmon protein is good. It provides all the essential amino acids, and its absorption percentage is close to 100. Compared with other fish such as Pangasius, the protein is higher, about 23 g of protein from salmon compared to 18 g from Pangasius.

Best of Salmon: Healthy Fat Content

Salmon is a meat that is high in Omega-3 fatty acids. An 85 g fillet of salmon provides about 10 g of fat. Of which up to 1.8 are Omega-3 fatty acids (DHA-EPA). However, not all types of salmon provide the same amount of fat; farmed salmon is not the same as wild salmon. To check the differences, we recommend reading the following article.

Does salmon provide vitamin D?

Yes, salmon indeed provides vitamin D. In fact, it is one of the best sources of animal origin to meet the needs of this vitamin. However, we remember that it is possible to synthesize vitamin D naturally with only about 15-20 minutes of sunlight per day.

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