Source: USDA FDCFDC ID: 1028841

Salmon Nutrition Facts: Benefits & Health Profile

Nutrition values per 100g serving

232 kcal

Calories

19 g

Protein

15.5 g

Total Fat

0 g

Carbs

Salmon is widely celebrated as a nutritional powerhouse, prized for its exceptional profile of high-quality protein and essential fatty acids. Whether grilled, baked, or poached, this versatile fish is a staple in heart-healthy and muscle-building diets around the world.

Health Benefits

Muscle Support

With 19g of protein per 100g, salmon provides all essential amino acids necessary for muscle repair and metabolic function.

Heart Health

The healthy lipid profile, characterized by low saturated fat and no trans fats, supports cardiovascular wellness when consumed as part of a balanced diet.

Low-Carb Friendly

Containing 0g of carbohydrates and sugars, salmon is an ideal protein source for those managing blood sugar levels or following keto diets.

Nutrition Summary

Per 100g serving, salmon provides 232 calories and a robust 19g of protein, making it an excellent choice for satiety and muscle maintenance. It contains 15.5g of total lipids, with a healthy focus on unsaturated fats and only 2.46g of saturated fat. Notably, salmon contains zero carbohydrates, fiber, or sugars, aligning perfectly with ketogenic and low-carb lifestyles. While it is low in sodium at 63mg, it also offers essential minerals like iron and calcium, providing a clean, nutrient-dense profile free of trans fats.

Quick Facts

Protein

19g

Energy

232 kcal

Total Fat

15.5g

Carbohydrates

Who Should Eat This?

Salmon is an ideal food for athletes, individuals on low-carb or ketogenic diets, and anyone looking to boost their intake of high-quality protein and healthy fats.