Calories in Salmon

If you want to include a tasty and nutritious food in your diet, then you should surely go for salmon fish. Salmon fish are found in freshwater bodies as well as saline water bodies. Cherry salmon, Pink salmon, Atlantic salmon, Sockeye salmon, etc., are some of the varieties of salmon. You can cook salmon in different ways and enjoy its health benefits. Salmon is high in important vitamins and minerals. Salmon calories are very low and the fish is a very good protein source.

Salmon Fish Calories

Type of Salmon	Quantity	Calories
Cooked Wild Atlantic Salmon	1 ounce	51 calories
Cooked Wild Atlantic Salmon	1 pound	816 calories
Cooked Farmed Atlantic Salmon	1 ounce	58 calories
Cooked Farmed Atlantic Salmon	1 pound	928 calories
Cooked Sockeye Salmon	1 ounce	61 calories
Cooked Sockeye Salmon	16 ounces	976 calories
Raw Wild Atlantic Salmon	1 ounce	40 calories
Raw Wild Atlantic Salmon	1 pound	640 calories
Raw Farmed Atlantic Salmon	1 ounce	52 calories
Raw Farmed Atlantic Salmon	1 pound	832 calories
Raw Sockeye Salmon	1 ounce	48 calories
Raw Sockeye Salmon	16 ounces	768 calories

Raw Wild Atlantic Salmon Nutrition Facts

Vitamins
Vitamin C	0.0 mg	Thiamin	0.2 mg
Riboflavin	0.4 mg	Niacin	7.9 mg
Vitamin B6	0.8 mg	Vitamin A	40.0 IU#
Minerals
Calcium	12.0 mg	Iron	0.8 mg
Magnesium	29.0 mg	Zinc	0.6 mg
Sodium	44.0 mg	Phosphorus	200 mg
Potassium	490 mg	Selenium	36.5 mcg
Fats
Total Fat Content	6.3 g	Monounsaturated Fat	2.1 g
Polyunsaturated	2.5 g	Cholesterol	55 mg
Fatty Acids
Total Omega-3 Essential Fatty Acids	3996 mg	Total Omega-6 Fatty Acids	341 mg
Other Macro Nutrients
Water	68.5 g	Sugar	0.0 g
Protein	19.8 g	Carbohydrate	0.0 g

Raw Farmed Atlantic Salmon Nutrition Facts

Vitamins
Vitamin C	3.9 mg	Thiamin	0.2 mg
Riboflavin	0.2 mg	Niacin	8.7 mg
Vitamin B6	0.6 mg	Vitamin A	50.0 IU#
Minerals
Calcium	9.0 mg	Iron	0.3 mg
Magnesium	27.0 mg	Zinc	0.4 mg
Sodium	59.0 mg	Phosphorus	240 mg
Potassium	363 mg	Selenium	24.0 mcg
Fats
Total Fat Content	13.4 g	Monounsaturated Fat	3.8 g
Polyunsaturated	3.9 g	Cholesterol	55 mg
Fatty Acids
Total Omega-3 Essential Fatty Acids	2506 mg	Total Omega-6 Fatty Acids	982 mg
Other Macro Nutrients
Water	64.9 g	Sugar	0.0 g
Protein	20.4 g	Carbohydrate	0.0 g

Salmon Health Benefits

Natural sources of vitamin D and essential fatty acids are very rare and salmon is one of them. Given below are some of the important health benefits of salmon.

Healthy Heart: The high levels of omega-3 essential fatty acids present in salmon, provide a wide array of cardiovascular benefits. These Omega-3 essential fatty acids lower the bad cholesterol and also strengthen the cardiac muscles. They help in prevention of hardening of walls of arteries thereby reducing the risk of getting an heart attack or stroke.

Sharp Brain: Eating salmon helps to improve the functioning of the brain and the nervous system. The Omega-3 essential fatty acids present in salmon help to increase the brain efficiency, improve memory and also help the brain to work for long hours. Vitamin A, vitamin D, selenium and the amino acids, together help in the protection of the nervous system. They help relax the brain and act as antidepressants. Thus salmon is a good brain food that not only aids sharp brain but also protects the nervous system.

Prevents Cancer: Many clinical researches have proved that selenium has cancer preventive properties. Selenium destroys the abnormal cells in the body thereby prohibiting the multiplication of cancer cells. Omega-3 essential fatty acids help to avoid cancers of breast, prostate, ovaries and cancers of all the parts of digestive tract.

Other Health Benefits of Salmon

• The Omega-3 essential fatty acids, selenium and vitamin D present in salmon, increase the production of insulin in the body and thus help in lowering increased blood sugar level.
• Amino acids and Omega-3 essential fatty acids in salmon, help in prevention of eye problems like dryness, loss of vision, eye fatigue, etc.
• Omega-3 essential fatty acids help in prevention of inflammation in the body. The inflammation of the body can be diabetes, arthritis, cancer, etc.

This was a brief information on salmon calories and its nutrition facts. Eating salmon is surely associated with a myriad of health benefits. Calories in salmon are very low, it is a good source of digestible protein and is also a rich source of Omega-3 essential fatty acids and therefore, you should include this fish in your diet for a healthy living.