Fish, salmon, Atlantic
Category: Finfish & Shellfish Products Characteristics: Farmed Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
175
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 95 (54.2%) |
| Protein | 75 (42.9%) |
| Total | 175 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 55 (64.8%) |
| Protein | 19 (22.1%) |
| Fat | 11 (12.4%) |
| Ash | 1.0 (1.2%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in omega-3 fatty acids which are good for heart health and may help reduce inflammation
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Rich source of high quality protein to support muscle growth and maintenance
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Contains selenium which is an antioxidant and plays a role in thyroid function
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A good source of vitamin D which is important for bone and immune health
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Contains B vitamins like niacin, B6 and B12 which are important for energy production and red blood cell formation
Risks
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Farmed salmon may contain higher levels of environmental contaminants like dioxins and PCBs compared to wild salmon due to the fish feed and living conditions
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Farmed salmon is often fed artificial pigments that make their flesh red like wild salmon. These pigments have been linked to possible increased cancer risk
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Antibiotics and pesticides used in fish farms can accumulate in farmed salmon tissues over time
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Cooking methods like pan frying can increase levels of heterocyclic amines in the salmon, which are compounds linked to cancer risk when eaten in large amounts
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Higher fat content of farmed salmon versus wild salmon can increase calorie and saturated fat intake if eaten frequently as part of one's diet
Additional Information
Fish, specifically Atlantic salmon, is a highly nutritious food that offers numerous health benefits. It is rich in essential nutrients such as protein, omega-3 fatty acids, vitamins, and minerals. However, there are also certain risks associated with consuming farmed Atlantic salmon, particularly in terms of potential contaminants and environmental concerns.
First and foremost, Atlantic salmon is an excellent source of high-quality protein. Proteins are the building blocks of the body and are essential for the growth, repair, and maintenance of tissues. Consuming adequate amounts of protein from sources like salmon can support muscle development, boost the immune system, and aid in the production of enzymes and hormones.
One of the primary nutritional benefits of Atlantic salmon is its high content of omega-3 fatty acids. These fatty acids play a crucial role in heart health, brain function, and reducing inflammation in the body. Omega-3s, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), have been associated with a decreased risk of cardiovascular diseases, such as heart attacks and strokes. They also contribute to cognitive function and may help reduce the risk of age-related cognitive decline.
Salmon is also a good source of several vitamins and minerals. It contains vitamin D, which is essential for bone health, immune function, and overall well-being. Additionally, it provides vitamin B12, which is crucial for nerve function and the production of red blood cells. Minerals found in salmon include selenium, which acts as an antioxidant and supports thyroid function, and potassium, which is important for maintaining proper fluid balance, nerve function, and muscle contractions.
However, there are some risks associated with consuming farmed Atlantic salmon. One concern is the potential presence of contaminants such as polychlorinated biphenyls (PCBs) and dioxins. These toxic substances can accumulate in fish due to pollution in their environment. While the levels of contaminants in farmed salmon are generally within acceptable limits, it is advisable to consume a variety of fish species to minimize exposure.
Another concern with farmed salmon is its impact on the environment. Salmon farming can lead to water pollution, the spread of diseases to wild fish populations, and the use of antibiotics and pesticides. Choosing sustainably sourced salmon or opting for wild-caught salmon can help mitigate these environmental risks.
In conclusion, Atlantic salmon is a highly nutritious food with numerous health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Consuming salmon can support heart health, brain function, and overall well-being. However, it is important to be aware of the potential risks associated with farmed salmon, such as the presence of contaminants and environmental concerns. By making informed choices and opting for sustainably sourced or wild-caught salmon, individuals can enjoy the nutritional benefits while minimizing potential risks.