3 Oz Wild atlantic salmon (Cooked, Dry Heat) contains 155 Calories.
Aside from being a delicious gourmet meal, Wild atlantic salmon is rich in nutrients, Protein, and omega-3 Fatty acids that are essential for a healthy diet.
In this article, we'll explore the nutritional value, Health benefits, and various ways to incorporate it in your diet.
The Calories in 3 Oz Wild Atlantic Salmon
A 3 Oz Wild atlantic salmon (Cooked, Dry Heat) serving contains 155 Calories. This serving has 22g of Protein, which is ideal for a pre-workout meal, as protein helps build and repair muscles.
Protein Content in Wild Atlantic Salmon
Wild atlantic salmon is an excellent source of Protein. A 3 Oz serving has 22g of protein which is higher than most other fish. Protein is essential for muscle growth and repair. Also, it is a great way to stay full for longer periods, which helps control hunger and sugar cravings.
The Fat and Cholesterol Content in Wild Atlantic Salmon
Wild atlantic salmon contains healthy Fats, such as Omega-3 fatty acids, that are essential for heart health and to regulate blood pressure. A 3 Oz Wild Atlantic Salmon serving contains 7g of fat, of which 1.5g is saturated fat. The Cholesterol content is 45mg, which is considered low.
Vitamins and Minerals in Wild Atlantic Salmon
Wild atlantic salmon is a good source of Vitamins and Minerals. It is rich in Vitamin B12, Vitamin D, and Vitamin E, and minerals like iron, phosphorus, and selenium. Iron is essential for the formation of red blood cells, and phosphorus aids in bone health. Selenium acts as an antioxidant that protects cells from damage.
Omega-3 Fatty Acids in Wild Atlantic Salmon
Wild atlantic salmon is high in omega-3 Fatty acids, which are essential fats that our body cannot produce on its own. A 3 Oz serving of Wild Atlantic Salmon contains 1.1g of Omega-3 fatty acids. Omega-3 fatty acids are vital for brain function, eye health, and have been linked to reducing inflammation and the risk of heart disease.
Suggested Serving Size for Wild Atlantic Salmon
The suggested serving size for Wild atlantic salmon is 3-4 Oz. This serving size provides an ideal balance of Protein, healthy Fats, and Omega-3 fatty acids.
Cooking Techniques for Wild Atlantic Salmon
Wild atlantic salmon can be cooked in various ways, including grilling, baking, broiling, and pan-searing. It is advisable to avoid deep-frying since it can add a lot of unhealthy Fats and Calories to the meal.
Health Benefits of Consuming Wild Atlantic Salmon
Consuming Wild atlantic salmon has several Health benefits. It is a rich source of omega-3 Fatty acids that may help reduce inflammation in the body and reduce the risk of heart disease. Salmon is also high in Protein which can help you feel full for longer periods and help with muscle growth and repair.
Incorporating Wild Atlantic Salmon in Your Diet
There are various ways to incorporate Wild atlantic salmon in your diet. You can try baking salmon fillets or even make salmon burgers. You can also add salmon to salads or eat it with roasted vegetables for a healthy and delicious meal.
Storage and Preparation of Wild Atlantic Salmon
To ensure the freshness of Wild atlantic salmon, store it in the refrigerator at 40°F or below. Freeze it if you plan on keeping it for more than two days. When preparing Wild Atlantic Salmon, rinse it under cold water and pat it dry with a paper towel. Season it with your preferred seasoning and cook it to an internal temperature of 145°F.
Eating Wild Atlantic Salmon at least once or twice a week provides an array of health benefits that are essential for a healthy lifestyle.
FAQs about Cooked Wild atlantic salmon
1. What is the nutritional value of 3 oz of cooked Wild Atlantic Salmon?
3 oz of cooked Wild Atlantic Salmon contains approximately 155 Calories, 22g of Protein, 7g of Fat, and 0g of carbohydrates.
2. What are the Health benefits of eating Wild Atlantic Salmon?
Wild Atlantic Salmon is an excellent source of protein, Omega-3 fatty acids, and essential Vitamins and Minerals. Regular consumption of salmon has been shown to improve heart health, brain health, and reduce the risk of chronic diseases such as cancer and diabetes.
3. How can I incorporate Wild Atlantic Salmon in my diet?
There are many ways to incorporate Wild Atlantic Salmon in your diet such as grilling, baking, poaching, or broiling. You can also add it to salads, sandwiches, or pasta dishes for a healthy protein boost.
4. Is there a risk of mercury contamination in Wild Atlantic Salmon?
Wild Atlantic Salmon has moderate levels of mercury, but the health benefits of consuming it outweigh the risks. It is recommended to limit the consumption of larger fish, such as tuna and mackerel, which have higher levels of mercury.
5. How can I ensure that the Wild Atlantic Salmon I am buying is sustainable?
When purchasing Wild Atlantic Salmon, look for certifications such as the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC) to ensure that the fish is sustainably sourced and produced.