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Calories in 5 oz Salmon: Nutritional Insights and Health Benefits

published on 2024-05-17 by mitchell

Salmon, an oily fish that graces countless dinner tables, is widely regarded for its impressive nutritional profile. For individuals keeping track of their caloric intake, a 5 oz serving of boneless salmon is an important figure to consider. According to FatSecret, this amount delivers about 207 calories, making it a fitting option for those aiming to maintain a balanced diet without overindulging in calories. The calorie content stems from a balance of fat and protein, with a distribution that sees 38% of the calories coming from fat and 62% from protein.

The health benefits of salmon extend beyond mere calorie counts. This fish is an excellent source of protein, an essential macronutrient necessary for muscle repair, immune function, and overall growth. Additionally, salmon is rich in omega-3 fatty acids, which play a crucial role in heart health, brain function, and inflammation reduction. Unlike many other foods, salmon boasts minimal carbs, aligning with various dietary preferences, including those that limit carbohydrate intake.

Understanding the caloric makeup of salmon empowers consumers to make informed dietary choices. It is important to factor in not just the calories but also the type of fat and absence of carbohydrates when considering salmon as part of a regular diet. This context is crucial, especially when devising meal plans that cater to specific nutritional goals, whether for weight management, muscle building, or simply upholding a balanced diet.

Nutritional Profile of 5 Oz Salmon

A 5-ounce serving of salmon is a nutrient-dense food that provides a significant portion of the daily requirements for several nutrients, including essential omega-3 fatty acids. It is high in protein and contains various vitamins and minerals, contributing to its numerous health benefits.

Macronutrients and Calories

NutrientAmount% Daily Value (DV)*
Calories207-24810-12%
Protein29-31g58-62%
Total Fat10-15g15-23%
- Saturated Fat2-3g10-15%
- Trans Fat0g0%
- Monounsaturated Fat3-5g
- Polyunsaturated Fat3-5g
Omega-3 Fatty Acids
- EPA500-1000mg
- DHA500-1500mg
Cholesterol60-70mg20-23%
Carbohydrate0g0%
- Fiber0g0%
- Sugar0g0%

*The % Daily Values are based on a 2,000 calorie diet. Exact values may vary. Salmon contains 207 calories in a 5-ounce serving of boneless salmon and is a great source of high-quality protein. It possesses a balance of polyunsaturated fats, including essential omega-3 fatty acids EPA and DHA, which are beneficial for cardiovascular and cognitive health.

Vitamins and Minerals

Vitamin/MineralAmount% Daily Value (DV)*
Vitamin D570-800IU95-133%
Calcium10-15mg1-2%
Iron0.8-1mg4-5%
Vitamin A50-70IU1-2%
Potassium300-500mg6-10%
Sodium50-75mg2-3%
B Vitamins
- B60.6mg30%
- B123.2µg53%
Phosphorus250mg25%
Vitamin C0mg0%

*The % Daily Values are based on a 2,000 calorie diet. Exact values may vary. Salmon is packed with B vitamins, particularly vitamin B6 and B12, which play an important role in energy production and cognitive health. It is also an excellent source of vitamin D, crucial for bone health and immune function. Essential minerals such as calcium, iron, and phosphorus are present in smaller amounts. Importantly, salmon is low in sodium, making it a heart-healthy choice.

Health Implications and Dietary Considerations

When considering a 5 oz serving of salmon, it's important to understand the health implications tied to its nutrient profile, as well as the dietary considerations of incorporating salmon into one's diet.

Health Benefits and Risks

Salmon is praised for its high protein content and heart-healthy omega-3 fatty acids. It's also a source of vitamin D and selenium. Heart health, brain health, and a reduction in inflammation are some of the major benefits associated with these nutrients. On the flip side, consuming canned salmon may come with added salt, increasing risk for high blood pressure. Additionally, certain salmon types, especially larger fish like chinook or Atlantic salmon, can accumulate higher levels of mercury, which can pose health risks if consumed in large quantities.

Wild-Caught vs Farmed Salmon

Wild-Caught SalmonFarmed Salmon
Omega-3Higher LevelsLower Levels
MercuryLower RiskHigher Risk
CostMore expensiveMore economical

Wild-caught salmon, including sockeye, coho, and pink salmon, are often lower in calories and fats compared to farmed salmon. They also contain natural antioxidants like astaxanthin. Farmed salmon, however, may contain more consistent levels of fat and can be more cost-effective. It's important to consider the environmental impact and sustainability practices associated with both options.

Recommended Intake and Dietary Balance

For optimal health, salmon should be a part of a balanced diet that includes a variety of fish such as trout or tuna, to minimize any potential contaminants while still enjoying the benefits of high-protein, heart-healthy fats with minimal trans fat. The American Heart Association recommends eating two servings of fish (especially fatty fish) per week. Smoked salmon, baked salmon, or broiled salmon are healthier choices compared to fried salmon due to lower calorie content and healthier preparation methods. Cooked salmon retains most of its nutritional value and can be a versatile component of any diet regimen, including those geared towards weight loss or maintenance. However, attention should be given to the balance of one's diet as salmon has no dietary fiber or sugars, necessitating the inclusion of other foods to get a well-rounded nutrient intake.

Calories in 5 oz Salmon: Nutritional Insights and Health Benefits
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