Calorie Content in Salmon. Nutrients It Provides
Tim Klein
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Diets Premium Expert • 25.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tim Klein | min read 3 min | Scientifically reviewed by a clinical dietitian 25.03.2026 |
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Key Takeaways
Salmon is a high-fat species of marine fish, distinguished by its unique color. Although its price is relatively high, it is increasingly appearing on Polish tables. In addition to its taste values, it exhibits many positive qualities. The advantages of salmon are discussed below.
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Salmon as a high-fat fish
A serving of salmon weighing 150 g contains a considerable amount of fat and delivers a large number of calories. The fat profile of salmon is highly beneficial because the majority of its fats are unsaturated fatty acids, including essential polyunsaturated omega-3 fatty acids. Salmon is also a source of high-quality, high-absorption protein. The chemical composition of salmon is dependent on its origin (natural or farmed) and feeding method. Farmed salmon is more commonly found on the Polish market. Nutritional value of a serving of salmon (150 g): – energy value: 303 kcal, – protein: 29.9 g, – fat: 20.4 g, including saturated fatty acids: 4.4 g, omega-3 fatty acids: 6.1 g, omega-6 fatty acids: 1.1 g, monounsaturated fatty acids: 8.3 g, – cholesterol: 105 mg, – total carbohydrates: 0 g, – dietary fiber: 0 g.
Vitamins contained in salmon
A portion of salmon contains the following vitamins: - 0.3 mg of vitamin B1, - 0.3 mg of vitamin B2, - 11.3 mg of vitamin B3, - 1 mg of vitamin B6, - 7.5 µg of vitamin B12, - 39 µg of folic acid, - 3.3 mg of vitamin E, - 19.5 µg of vitamin D, - 5 µg of vitamin A. The B vitamins play a crucial role in the energy processes of the body and are essential for proper functioning of the nervous system. Vitamin A strengthens the immune system and is significant for the process of vision.
Mineral components found in salmon
Salmon is also a source of mineral components. In one serving of salmon, we find: - 1.2 mg of zinc, - 1.5 mg of iron, - 19.5 mg of calcium, - 556.5 mg of potassium, - 399 mg of phosphorus, - 66 µg of iodine, - 76.5 mg of sodium.
Salmon as a source of selenium
Salmon is one of the more effective sources of selenium, which is essential for the proper functioning of the body. It consists of many enzymes that are responsible for metabolic changes in all the cells. Working together with vitamin E, it helps combat excess free radicals, contributing to the prevention of fatty liver disease, the development of certain cancers, and circulatory system disorders.
The favorable impact of omega-3 fatty acids on health
The essential omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), have numerous beneficial effects on human health, including: – anti-inflammatory actions; – positive impact on lipid profile, including lowering triglyceride and LDL levels and increasing HDL levels; – protection against blood clots and improvement of blood vessel function; – prevention of cardiovascular diseases such as coronary artery disease, atherosclerosis, and stroke; – lowering of blood pressure; – promotion of cholesterol metabolism and prevention of gallstones; – support of normal nervous system development and enhancement of brain function.
mgr Tim Klein
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