Salmon: Nutrition Facts & Benefits

Overview

Salmon is a nutritional powerhouse packed with omega-3 fatty acids and high-quality protein. Its healthy fat content supports heart health, brain function, and muscle recovery.

Calories 208
Protein 20g
Carbs 0g
Fat 13g
Fiber 0g
Serving 100g (about 3.5 oz fillet)

Macronutrient Breakdown

Protein 41%
Carbs 0%
Fat 59%

Per 100g (about 3.5 oz fillet)

Health Benefits

  • Rich in omega-3 fatty acids
  • High-quality complete protein
  • Supports heart health
  • Contains vitamin D
  • Anti-inflammatory properties

Best For

Muscle GainHeart HealthMaintenance

Recommended Meal Times

LunchDinner

How to Prepare

Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip.

Frequently Asked Questions

How many calories are in salmon?

Salmon contains 208 calories per 100g (about 3.5 oz fillet). It provides 20g of protein, 0g of carbohydrates, and 13g of fat. You can track salmon calories instantly by scanning your meal with Fitnit's AI nutrition feature.

Is salmon good for weight loss?

Salmon has 208 calories per 100g (about 3.5 oz fillet), so it works best for weight loss when consumed in controlled portions. Its 20g of protein helps maintain muscle mass during a caloric deficit. Include it as part of a balanced diet within your daily calorie target.

Is salmon good for building muscle?

Yes, salmon is great for muscle building. It provides 20g of protein per 100g (about 3.5 oz fillet), which supports muscle repair and growth. Pair it with a solid training program for best results.

What is the best way to prepare salmon?

Bake at 400°F for 12-15 minutes, grill for 4-5 minutes per side, or pan-sear skin-side down for 4 minutes then flip. For the best nutrition-to-taste balance, avoid adding excess oils, sugars, or heavy sauces that increase calories without adding nutritional value.

When is the best time to eat salmon?

Salmon is best consumed during lunch or dinner. Consistency with your overall daily nutrition matters more than exact meal timing.

Related Pages

Chicken Breast 165 cal | 31g protein per serving Brown Rice 112 cal | 2.6g protein per serving Sweet Potato 86 cal | 1.6g protein per serving Broccoli 34 cal | 2.8g protein per serving Greek Yogurt 59 cal | 10g protein per serving Keto Diet Very low carb, high fat diet that puts the body in a state of ketosis Mediterranean Diet Based on traditional foods of Mediterranean countries, emphasizing healthy fats and whole foods Paleo Diet Based on foods similar to what was eaten during the Paleolithic era

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