Nutrition for Salmon (raw)

Calories, Protein, Vitamins and More


image of salmon source

Salmon Nutrition Summary

One pound of raw salmon (453.3 grams) contains 576 calories and 92.9 grams of protein. Salmon consist of 76% water, 21% protein, 4% fat, and less than 1% of carbohydrates.

Salmon is an excellent source of many nutrients, including protein, Vitamin A, Vitamin D, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid and Vitamin B12. It also contains significant amounts of calcium, iron, magnesium, copper, phosphorus, selenium, zinc and choline.

In one pound of raw salmon:

  • Calories: 576
  • Protein: 92.9 g
  • Fat: 19.9 g, (Saturated: 3.7 g)
  • Cholesterol: 208.5 mg
  • Sodium: 340 mg
There is no significant amounts of sugar or dietary fiber in salmon.

See the Salmon Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Fish, salmon, pink, raw.

Calories in Salmon

Salmon has 576 calories per pound or 127 calories for every 100 grams. Most of its calories are from protein and fat.

68 percent of calories in salmon are from protein and 33% of calories are from fat.

Calories from Fat

A substantial amount, or 33% of the calories in raw salmon are from fat. Salmon has a moderate amount of total fat, with 19.9 grams or 31% of recommended daily values per pound. It also is cholestrol free. Most of the fat in salmon are healthier unsaturated fats:

  • Total fat: 19.9 g
  • Saturated fat: 3.7 g
  • Monounsaturated fat: 6.1 g
  • Polyunsaturated fat: 3.7 g
There is no significant amounts of cholestrol in salmon.

Omega-3 and Omega-6 in Salmon

Salmon is a great source of healthy omega-3 fatty acids, containing a total of 2.33 grams for every pound. It contains significant amounts of DHA and EPA. [2]

  • DHA: 1.51 g
  • EPA: 0.82 g
Also a source of omega-6 fatty acids, every pound of salmon contains a total of 0.4 grams of omega-6. [2]

  • linoleic acid: 0.37 g
The omega-6 to omega-3 ratio in salmon is 0.2: 1.

Calories Similar to Salmon

Some other seafoods with similar calories to salmon by weight:


Protein in Salmon

An excellent source of protein, a single pound of salmon contains 186% of recommended daily values or 92.9 grams of protein. In addition, salmon is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 92.92 g
  • Tryptophan: 1 g
  • Threonine: 4.83 g
  • Isoleucine: 4.32 g
  • Leucine: 7.08 g
  • Lysine: 7.97 g
  • Methionine: 2.62 g
  • Phenylalanine: 3.83 g
  • Valine: 4.99 g
  • Histidine: 2.46 g

Protein Similar to Salmon

Some other seafoods with similar amounts of protein to salmon by weight:

Vitamins and Minerals in Salmon

An good source of many nutrients, raw salmon contains abundant amounts of Vitamin A, potassium, thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of salmon contains 784% of recommended daily values or 18.8 ug of Vitamin B12. Also an excellent source of niacin, a single pound of salmon contains 259% of recommended daily values or 36.2 mg of niacin.

Vitamins in salmon (1 pound):
  • Vitamin a: 158.6 ug
  • Thiamin: 0.4 mg
  • Riboflavin: 0.5 mg
  • Niacin: 36.2 mg
  • Vitamin b6: 2.8 mg
  • Vitamin e: 1.8 mg
  • Folate: 18.1 ug
  • Vitamin b12: 18.8 ug
  • Vitamin k: 1.8 ug
Minerals in salmon (1 pound):
  • Calcium: 31.7 mg
  • Potassium: 1659 mg
  • Iron: 1.7 mg
  • Magnesium: 122.4 mg
  • Zinc: 1.8 mg
  • Selenium: 142.3 ug
  • Phosphorus: 1183.1 mg
  • Copper: 0.3 mg
  • Choline: 428.8 mg
There is no significant amounts of manganese, pantothenic acid or vitamin c in salmon.

Similar to Salmon for Vitamin B12

Here are some other seafoods with similarly abundant amounts of Vitamin B12 to salmon:

Salmon Nutrition Chart

Salmon:

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histidine
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Salmon in Cooking

Salmon is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two pounds of salmon.

Friends and Relatives of Salmon

Foods commonly cooked with salmon: Other similar relatives:


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