Medically reviewed by Natalie Butler, R.D., L.D. — created by Megan Ware, RDN, L.D. On September 20, 2017

Salmon is a typically consumed fish praised for its high protein content and omega-3 fat acids. There are several species of salmon uncovered in the northern Atlantic and also Pacific oceans and also eaten in many cultures about the world.

You are watching: How many calories in baked salmon fillet

Salmon aquaculture is the fastest-growing global food production system.

This MNT Knowledge center feature is component of a arsenal of write-ups on the health and wellness benefits of famous foods. It provides a nutritional malfunction of salmon and an detailed look in ~ its feasible health benefits, exactly how to incorporate much more salmon into your diet and also any potential health dangers of spend salmon.

Share on PinterestSalmon is very healthful meal option.
Many research studies have argued that raising the consumption of fatty fish such together salmon decreases the risk of obesity, diabetes, and heart disease. Dietary intake of salmon likewise supports healthful cholesterol levels.Salmon is a fantastic alternative to protein resources such together chicken or beef. It gives ample protein however far less saturated fat content, make salmon suitable protein resource for preserving weight ns or a normal-range human body mass table of contents (BMI).

Heart health

A recent study on the connection between omega-3 fatty acids and cardiovascular condition (CVD) demonstrated the the entry of this fatty mountain are connected to better cardiovascular health.

The researchers advised that two servings of fatty fish per week, such together omega-3 well-off salmon, is a healthful dietary pattern because that the heart.Population research studies have connected baked or boiled fish intake come a diminished heart rate and a lower risk the ischemic heart condition and heart failureResearchers also listed during different observational research studies that both Japanese and Inuit civilization experienced a lower risk of heart disease deaths 보다 the risk typically seen in west countries.These room two cultures that eat big quantities of fat fish, and the examine maintains the the varieties of fatty acid content in the fish is partially responsible because that these security effects.

Thyroid disease

Studies have displayed selenium come be necessary for healthful thyroid function.A meta-analysis has actually indicated that world with thyroid an illness who space selenium deficient suffer pronounced benefits when raising their selenium intake, consisting of weight loss and a connected reduction in the hazard of cardiovascular an illness and diabetes.Salmon is a an excellent source of selenium.

Mental benefits

Salmon can benefit the mind and cognitive processs

Researchers recently found that the usage of countless of the nutrients uncovered in fish is linked to lower risk the affective disorders, such together depression. Polyunsaturated fatty acids have additionally shown a relationship with a decreased risk of psychoses, cognitive deficits, dementia, and also hyperkinetic disorders, such together ADHD.According to the nationwide Institute ~ above Alcohol and Abuse and also Alcoholism, omega-3 fatty acids have likewise been displayed to to decrease aggression, impulsivity, and depression in adults.The linked decrease is also stronger for children with the atmosphere disorders and disorderly conduct issues aged in between 4 and also 12 years, such as some types of fist deficit hyperactivity disorder (ADHD).A irreversible study performed in the UK shown that youngsters born come women that ate at the very least 12 oz the fish every week during pregnancy had greater IQs and better social, fine motor, and also communication skills.

Salmon contains a wide variety of nutrients to strengthen the body.

According to the USDA national Nutrient Database, 3 ounces (oz) or about 85 grams (g) of cook Atlantic salmon contains:

10.5 g the fat18.79 g that protein

The exact same amount of cooked Atlantic salmon also provides:

46 percent of selenium28 percent of niacin23 percent that phosphorus12 percent that thiamin

Wild salmon is more nutrient-dense 보다 farmed salmon. The very same database advises the the same quantity of wild salmon contains:

118 calories3.65 g of fat0 g that carbohydrate19.93 g of protein

It additionally gives a person:

177 percent of the recommended day-to-day allowance (RDA) that vitamin B1259 percent the selenium48 percent that niacin39 percent the phosphorus5 percent the thiamin4.8 percent of vitamin A

Salmon additionally contains cholesterol. The cholesterol contents of foods does no necessarily boost levels of harmful cholesterol in the body.

See more: “ What Does Rdh Stand For In Dentistry, Write It Right: Rdh Is Not A Degree

Saturated fat and trans fat entry is more directly associated to rise in harmful cholesterol levels, and also salmon is not a significant source that either. Fish and also shellfish are specifically important for giving omega-3 fat acids. This are found in couple of other food groups.