Wondering what the health benefits of salmon are and if you should make room for it in your diet?
This post explains the nutritional advantages of adding more of it to your meals, as well as some healthy salmon recipes you can use to help you reap the benefits.
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Is Salmon Healthy?
Yes, salmon is an extremely healthy protein rich in Omega-3 fatty acids and should be added to your meal planning rotation.
Omega-3 and DHA found in salmon have been linked to decreasing inflammation, supporting heart health, and brain health (study).
It is an excellent source of B vitamins as well as a good source of potassium, which is known for lowering the risk of stroke and maintaining blood pressure levels (study).
Salmon also has selenium in it, which is beneficial for bone health and thyroid and hormone synthesis (study). Some studies link it to possibly reducing risks associated with various types of cancer.
Is Salmon Healthier than Chicken
Both chicken and salmon are high in protein, but each provides different nutritional profiles and benefits.
Salmon is one of the healthiest proteins available for its nutritional benefits that are not found in other proteins like chicken, such as omega-3s, which our bodies cannot produce naturally and need.
On the other hand, chicken is a leaner protein that is lower in fat and calories.
Ultimately, how healthy either of these proteins are will depend on the cooking method. Both are versatile proteins and should be enjoyed as part of a healthy diet.
Baked Salmon Calories
Baking salmon is one of the healthiest ways to cook salmon. Each ounce of baked salmon only has about 55 calories in it; with a typical serving of 4 ounces coming in at 220 calories and a larger, 6-ounce serving of 330 calories.
That said, what you add to your baked salmon will increase its calories, so if you’re trying to eat more salmon as part of a healthy diet, make sure to use lots of seasonings and less high-calorie and high-fat oils, butter, and sauces.
Salmon Nutrition Information
Nutritionally speaking, for every 3 ounces, salmon has 5.4 grams of fat, contains no carbs or sugars, and is loaded with 17 grams of protein. There are some nutritional differences by type of salmon, location of the salmon (Atlantic, Alaskan, etc), and whether it was farmed or wild-caught.
On average, 6 ounces of baked salmon contains:
- Calories: 330
- Protein: 40.77 grams
- Fat: 12.86 grams
- Vitamin C: 4% of the RDI
- Vitamin A: 13% of the RDI
- Iron: 9% of the RDI
- Potassium: 14% of the RDI
- Calcium: 2% of the RDI
Wild Salmon vs Farmed Salmon
Both wild salmon and farmed salmon provide our bodies all the health benefits of omega-3, selenium, B-vitamins, and more. Nutritionally speaking, wild salmon is lower in fat and higher in all the vitamins and minerals since farmed salmon is often supplemented with man-made feed.
Whenever possible and if it’s within your budget, wild salmon is nutritionally better for you than farmed and would be a better choice. That said, if farmed salmon is what is available to you, use that and still get the health benefits of eating salmon in your diet.
Should You Eat Salmon Every Day?
While salmon has a lot of nutritional benefits, it’s best consumed in moderation as part of a diverse, healthy diet. It’s recommended to enjoy up to 8 to 10 ounces of salmon weekly, about 1 to 2 servings.
This can easily be done baked for dinner, over a salad for lunch, using canned salmon, and more. Check the recipes below for ideas.
Salmon Benefits
While already summarized above, below you’ll find more detailed information on each of the salmon benefits and how they play are role in a healthy and varied diet. Salmon is a terrific source of:
1. Protein
With over 40 grams of protein for a 6-ounce serving, salmon is high in protein and is perfect for anyone who wants to increase their protein intake for weight loss, build muscles, or curb cravings.
The high protein content and healthy fats will keep you full for a long time! keep in mind that a 6-ounce serving size is a generous portion and most recipes call for 3 to 4 ounces per person.
2. Omega-3 Fatty Acids
Salmon has omega-3 fatty acids, which are known for supporting a heart-healthy lifestyle. It’s recommended to be included in a healthy diet since it’s believed that it can lower the risk of stroke, blow pressure, inflammation, and more (source).
3. B Vitamins
B vitamins play a key role in energy production, reduce inflammation, brain function, and overall well-being (source).
4. Selenium
Selenium plays a key role in thyroid function and hormone production, which are vital to our body’s metabolism. In addition, it also supports bone health (source).
5. Potassium
Potassium from natural sources, like food, is beneficial for managing water retention, which in turn helps regulate blood pressure (source).
6. Antioxidants
Our bodies and immune systems rely on antioxidants to keep us safe and healthy! The main role of antioxidants is to help to provide protection from harmful chemicals in our daily lives (source).
7. Vitamin A
If you love your vision, you can thank Vitamin A for that! Adding Vitamin A can help with vision, as well as bone health (source).
8. Zinc
Zinc actually helps your immune system be the best it can be. Fighting off colds, flu, and more are just some of what zinc can help with (source).
9. Benefits for Skin
The fatty acids in salmon will add a glow to your skin. Forget about scheduling an expensive beauty routine and add more salmon to your diet (source).
10. Weight Loss Benefits
Eating salmon is a great way to lose weight! It’s high in protein to help you feel fuller fast and low in calories. Salmon also has ZERO carbs, making it perfect for a low-carb diet! (source).
Healthy Salmon Recipes
While baking salmon is one of the healthiest ways to cook salmon, there are many ways to flavor it.
Below are just a few of my favorite salmon recipes that I think you’ll love as well. If you want to keep salmon fresh and delicious, there are so many ways to change up the recipes to make that happen.
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