If you're looking for a healthy and delicious meal option, fully cooked farm-raised Atlantic salmon may be a great choice. One 3 oz (85 g) serving of this fish contains 170 calories, making it a lower-calorie option than many meat-based meals. In this article, we'll take a closer look at the nutritional content of fully cooked farm-raised Atlantic salmon.

In addition to being relatively low in calories, fully cooked farm-raised Atlantic salmon is also high in beneficial nutrients. This fish is an excellent source of protein, omega-3 fatty acids, and many vitamins and minerals. Plus, it's easy to prepare and can be paired with a variety of healthy side dishes.

If you're looking for a way to add more healthy, nutritious foods to your diet, fully cooked farm-raised Atlantic salmon is definitely worth considering.

Calories in Fully Cooked Farm Raised Atlantic Salmon

As mentioned, a 3 oz (85 g) serving of fully cooked farm-raised Atlantic salmon contains 170 calories. This makes it a relatively low-calorie meal option, especially when compared to many meat-based dishes that can contain hundreds of calories per serving. Of course, the total number of calories in your meal will depend on what you pair the salmon with. For example, serving the salmon alongside a high-calorie side dish like mashed potatoes or pasta will increase the total calories significantly. If you're looking to keep your meal lower in calories, pair the salmon with a variety of non-starchy vegetables like broccoli or spinach.

Fat Content in Fully Cooked Farm Raised Atlantic Salmon

Fully cooked farm-raised Atlantic salmon is also a great source of healthy fats, particularly omega-3 fatty acids. A 3 oz (85 g) serving of salmon contains around 7 grams of fat, mostly in the form of healthy unsaturated fats. Omega-3 fatty acids have been linked with a variety of health benefits, including reduced inflammation, improved heart health, and even better brain function. Eating salmon regularly is a great way to increase your omega-3 intake.

Protein Content in Fully Cooked Farm Raised Atlantic Salmon

Another benefit of eating fully cooked farm-raised Atlantic salmon is its high protein content. A 3 oz (85 g) serving of salmon contains around 17 grams of protein, making it a satisfying and filling meal option. Protein is important for many bodily functions, including muscle repair and growth, immune system function, and hormone production. Eating enough protein can also help you feel full and satisfied after your meal, reducing the likelihood of overeating or snacking on unhealthy foods.

Sodium Content in Fully Cooked Farm Raised Atlantic Salmon

One potential downside of eating fully cooked farm-raised Atlantic salmon is its sodium content. A 3 oz (85 g) serving of salmon contains around 450 mg of sodium, which is quite a bit for a relatively small serving of food. If you're watching your sodium intake, be sure to pair your salmon with low-sodium side dishes like steamed vegetables or quinoa. Additionally, you can choose to purchase lower-sodium versions of fully cooked farm-raised Atlantic salmon, or try other types of fish that are naturally lower in sodium.

Carbohydrates in Fully Cooked Farm Raised Atlantic Salmon

Fully cooked farm-raised Atlantic salmon is a very low-carbohydrate food, containing less than 1 gram of carbohydrates per 3 oz (85 g) serving. This makes it an excellent choice for people following a low-carbohydrate or ketogenic diet. Additionally, low-carbohydrate diets have been linked with a variety of health benefits, including improved blood sugar control, weight loss, and reduced risk of chronic diseases like diabetes and heart disease.

Vitamins and Minerals in Fully Cooked Farm Raised Atlantic Salmon

Fully cooked farm-raised Atlantic salmon is a great source of many beneficial vitamins and minerals. In particular, it is high in vitamin D, vitamin B12, and selenium. Vitamin D is important for bone health, immune function, and many other bodily processes. Vitamin B12 is essential for nervous system function and the production of red blood cells. Selenium is a mineral that has been linked with reduced risk of certain cancers and improved immune function.

Healthy Ways to Prepare Fully Cooked Farm Raised Atlantic Salmon

Fully cooked farm-raised Atlantic salmon is a very versatile food that can be prepared in many different ways. Here are a few healthy preparation methods to try:

• Simply season the salmon with salt, pepper, and a squeeze of lemon juice before baking in the oven.
• Grill the salmon on a cedar plank for a smoky, flavorful twist.
• Top the salmon with a mixture of chopped garlic, ginger, and soy sauce for an Asian-inspired flavor profile.

No matter how you choose to prepare your fully cooked farm-raised Atlantic salmon, be sure to pair it with a variety of healthy side dishes for a balanced, nutritious meal.

Healthy Pairings with Fully Cooked Farm Raised Atlantic Salmon

When it comes to pairing fully cooked farm-raised Atlantic salmon with side dishes, the possibilities are endless. However, here are a few healthy options to consider:

• Steamed or roasted non-starchy vegetables like broccoli, asparagus, or Brussels sprouts
• A mixed greens salad with plenty of fresh veggies and a light vinaigrette dressing
• Quinoa or brown rice for a healthy, filling carb option

No matter what you choose, be sure to focus on whole, nutrient-dense foods that will help fuel your body and promote overall health.

Benefits of Eating Fully Cooked Farm Raised Atlantic Salmon

There are many benefits of eating fully cooked farm-raised Atlantic salmon as part of a balanced diet. Here are just a few:

• High in beneficial nutrients like omega-3 fatty acids, protein, and many vitamins and minerals
• Lower in calories than many meat-based meals
• Can be prepared in many different ways for variety

Additionally, studies have shown that regularly consuming fish like salmon may be linked with reduced risk of certain chronic diseases, like heart disease and certain types of cancer.

Potential Risks of Eating Fully Cooked Farm Raised Atlantic Salmon

While fully cooked farm-raised Atlantic salmon is generally considered a healthy food, there are a few potential risks to be aware of.

• Mercury: Like all fish, fully cooked farm-raised Atlantic salmon may contain small amounts of mercury, which can be harmful in large doses. However, the levels of mercury in most fish are generally low enough to be safe for consumption in moderate amounts.
• Contaminants: Some farmed fish may contain contaminants like PCBs, which are chemicals that can build up in fish tissue over time. However, most sources agree that the levels of contaminants in farmed fish are generally very low.
• Sodium: As mentioned, fully cooked farm-raised Atlantic salmon can be relatively high in sodium. For people who are highly sensitive to sodium, this may be a concern.

If you're concerned about any of these risks, be sure to speak with your healthcare provider about whether or not fully cooked farm-raised Atlantic salmon is a good choice for you.