A 1/2 fillet of wild Atlantic salmon cooked using dry heat contains approximately 280 calories. Salmon is an excellent source of nutrients and can be incorporated into a healthy diet to support optimal health.
In addition to being low in calories, salmon is packed with macronutrients, omega-3 fatty acids, vitamins, and minerals that offer numerous potential health benefits.
In this article, we'll explore everything you need to know about the nutritional content, cooking methods, and various health benefits and risks associated with consuming wild Atlantic salmon.
Calorie Content
A 1/2 fillet of wild Atlantic salmon cooked with dry heat contains approximately 280 calories, making it a relatively low-calorie food compared to other protein sources like chicken or beef. However, it's essential to note that the calorie content will vary depending on the cooking method, seasoning, and serving size. If you are looking to manage your calorie intake, consider pairing salmon with a side of veggies or a salad to make it a more filling meal without adding unnecessary calories.
Macronutrient Breakdown
A 1/2 fillet of wild Atlantic salmon contains approximately 39 grams of protein, making it an excellent source of this essential macronutrient. In addition to protein, salmon is also a good source of healthy fats, with approximately 14 grams of total fat and 2.5 grams of saturated fat per serving. Salmon is relatively low in carbohydrates, with only 1 gram per serving, which makes it an ideal protein source for people following a low-carbohydrate or ketogenic diet.
Omega-3 Fatty Acids
One of the primary health benefits associated with consuming wild Atlantic salmon is its high omega-3 fatty acid content. A 1/2 fillet of salmon contains approximately 1.5 grams of omega-3 fatty acids, which can help reduce inflammation in the body and support optimal heart and brain health. Including salmon in your diet regularly can also help reduce the risk of chronic diseases like heart disease and stroke.
Vitamins and Minerals
Salmon is packed with essential vitamins and minerals that support optimal health. A 1/2 fillet of wild Atlantic salmon contains approximately 80% of your daily recommended intake of vitamin B12, which plays a crucial role in supporting healthy nerve and blood cells. Salmon is also a good source of vitamin D, selenium, and other essential nutrients that support optimal immune system function and overall health.
Protein Content
A 1/2 fillet of wild Atlantic salmon contains approximately 39 grams of protein, making it an excellent source of this essential macronutrient. Protein is essential for building and repairing muscle tissue and supporting optimal immune system function. Including salmon in your diet regularly can help ensure you are meeting your body's protein needs for optimal health and well-being.
A 1/2 fillet of wild Atlantic salmon is considered one serving, and it is recommended to consume at least two servings of fatty fish like salmon per week to support optimal health. It's essential to be mindful of the serving size to ensure you are consuming the appropriate amount of calories and nutrients. Consider pairing salmon with a side of veggies or a salad to make it a more filling meal without adding unnecessary calories.
Cooking Methods
Salmon can be prepared using a variety of cooking methods, including grilling, baking, broiling, and sautéing. Grilled salmon is a popular option that locks in the salmon's natural flavors while infusing it with a smoky, char-grilled taste. Broiled salmon is another healthy and straightforward option that can be ready in as little as 10 minutes.
Healthy Meal Ideas
Salmon can be incorporated into a variety of healthy meal ideas, including salads, stir-fries, and pasta dishes. Consider pairing salmon with a side of roasted vegetables or sweet potato for a filling and nutritious meal. Salmon can also be stuffed with a variety of healthy ingredients like quinoa, herbs, and spices for a unique and flavorful meal.
Potential Benefits
Consuming wild Atlantic salmon regularly can offer numerous health benefits, including supporting heart and brain health, reducing inflammation in the body, and supporting optimal immune system function. It may also help reduce the risk of chronic diseases like heart disease and stroke. Overall, salmon is an excellent addition to a healthy and balanced diet.
Potential Risks
While salmon is generally considered safe for most people, some people may experience an allergic reaction to fish. Additionally, consuming large amounts of fish that contain high levels of mercury, like certain types of tuna, can be harmful to your health. To reduce your risk of exposure to mercury, it's essential to choose wild-caught fish and limit your consumption to two servings per week.
Frequently Asked Questions About Cooked Wild Atlantic Salmon
1. Is Wild Atlantic Salmon a good source of protein?
Yes, Wild Atlantic Salmon is an excellent source of protein with 25 grams per half fillet (3.5 ounces).
2. Are there any health benefits to eating Wild Atlantic Salmon?
Yes, Wild Atlantic Salmon is high in omega-3 fatty acids which can help reduce inflammation, promote heart health, and improve brain function.
3. How many calories are in a half fillet of Cooked Wild Atlantic Salmon?
There are 280 calories in a half fillet of Cooked Wild Atlantic Salmon.
4. Is Cooked Wild Atlantic Salmon a low-fat food?
No, Cooked Wild Atlantic Salmon is not a low-fat food as it contains approximately 14 grams of fat per half fillet (3.5 ounces).
5. What is the best way to cook Wild Atlantic Salmon?
There are many ways to cook Wild Atlantic Salmon, including grilling, baking, broiling, and poaching. It is recommended to avoid frying as it can add unnecessary calories and unhealthy fats.