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Nutrition Information for Salmon

With sharply escalating obesity rates worldwide, individuals are striving to become more health conscious. Fish has long been a staple of a nutritionally-balanced diet, especially salmon. Renowned for their migratory breeding habits, salmon are also developing a reputation for their omega-3 fatty acid content.

  1. Salmon

    • Salmon is the general name given to seven different subspecies of fish that share similar migratory and breeding habits. Salmon are found in both the Atlantic and Pacific oceans. Atlantic salmon may spawn multiple times, whereas Pacific salmon breed once and die. Salmon are well known for their lengthy reproductive migrations, traveling up to 3,000 miles. Salmon are both salt and freshwater creatures. They are born, raised, reproduce and die in the same freshwater stream, but live the remainder of their lives in the ocean.

    Nutritional Profile

    • Salmon are surprisingly nutritious. At a serving size of 178 g (a little over 6 oz.), salmon contains 367 calories, with 34 percent of the total calories coming from fat. A serving of salmon contains zero carbohydrates, 22 grams of fat and 39 grams of protein. Additionally, a serving of salmon contains 109 mg of sodium and 112 mg of cholesterol.

    Health Benefits

    • A serving of salmon is incredibly rich in omega-3 fatty acids. In fact, behind flaxseeds and walnuts, salmon is ranked third in the list of the world's healthiest foods that are rich in omega-3s. Omega-3 fatty acids are required for optimal health. However, as the body is unable to manufacture omega-3s, the only potential source is through food sources. The level of omega-3 fats in foods used to be significantly higher. Due to mass farming practices, and the substitution of corn for grass in livestock's diet, the omega-3 content of most meats has been lowered. As most salmon are caught in the wild, however, their omega-3 content remains natural, pure and ideal for human consumption.

    Omega-3

    • The benefits of optimal omega-3 intake are numerous and well-researched. They include anti-inflammation properties that can reduce joint pain (including arthritis), and increased blood sugar and insulin control, which can help those with weight problems or diabetes. Omega-3s can also have a positive effect on depression, bipolar disorder, osteoporosis, attention deficit disorder, schizophrenia, IBD, Crohn's, asthma and colon cancer.

    Considerations

    • The ideal ratio of omega-6 (the most common type of fat found in foods) to omega-3 fats is 2:1. Currently, the average American's diet is at a ratio of 17:1. Dining once or twice a week on freshly-caught salmon is an excellent way to boost your omega-3 intake and restore balance to the harshly skewed fatty acid ratio of the modern diet.

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