Salmon

Salmon, coated, baked or broiled, made with cooking spray

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Nutrition Facts

Serving Size

1 small fillet (170g)

Amount per serving

Calories

333

% Daily Value *

Total Fat 9.1g

12%

Saturated Fat 1.8g

9%

Trans Fat

Cholesterol 78mg

26%

Sodium 655mg

28%

Total Carbohydrate 22.3g

8%

Dietary Fiber 1g

4%

Total Sugars

Protein 38g

Vitamin D

Calcium 65mg

5%

Iron 2mg

11%

Potassium 680mg

14%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

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Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

27%

0.32 mg

Riboflavin

25%

0.32 mg

Niacin

89%

14.2 mg

Pantothenic Acid

—

Vitamin B6

55%

0.94 mg

Folate

35.7 mcg

Folic Acid

23.8 mcg

Food Folate

11.9 mcg

Fortified Folate

52.7 mcg

Choline

30%

163 mg

Betaine

—

Vitamin B12

262%

6.29 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

7%

64.6 mcg

Retinol

64.6 mcg

Beta Carotene

1.7 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

3.4 mcg

Vitamin E

5%

0.7 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

18.4 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

1%

1.7 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

5%

64.6 mg

Iron

11%

1.99 mg

Magnesium

13%

56.1 mg

Phosphorus

39%

491 mg

Potassium

14%

680 mg

Sodium

28%

655 mg

Zinc

9%

1.04 mg

Copper

18%

0.17 mg

Manganese

—

Selenium

111%

61.2 mcg

Fluoride

—

Iodine

—

Fat

12%

9.08 g

Saturated Fat

9%

1.81 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0.01 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

0.37 g

Pentadecylic Acid

—

Palmitic Acid

1.03 g

Margaric Acid

—

Stearic Acid

0.3 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

2.82 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.75 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

1.84 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.12 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.3 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.08 g

Docosahexanoic Acid (DHA)

0.55 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

26%

78.2 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

76%

38 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

8%

22.3 g

Fibre

4%

1.02 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

333 kcal

Water

99.6 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small fillet (170g)
  • 1 cubic inch, boneless, cooked (17g)
  • 1 cubic inch, with bone, cooked (yield after bone removed) (11g)
  • 1 oz, with bone, cooked (yield after bone removed) (19g)
  • 1 oz, with bone, raw (yield after cooking, bone removed) (18g)
  • 1 oz, boneless, cooked (28.35g)
  • 1 oz, boneless, raw (yield after cooking) (27g)
  • 1 cup, cooked, flaked (136g)
  • 1 large fillet (340g)
  • 1 medium fillet (227g)

Nutrient Sources ‡

  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Choline
  • Excellent source of Vitamin B12
  • Excellent source of Phosphorus
  • Excellent source of Sodium
  • Excellent source of Selenium
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • Moderate Fat
  • Low Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Salmon contains 22.4g of protein, which is about the same as 3.7 eggs, 0.8 chicken breasts, or 1.6 cups (434g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 21.3g per 1 small fillet

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Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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