Salmon

For 100g of salmon, you're looking at a nutrient-dense profile. There are 208 Calories in Salmão, providing 20g of protein, 13g of fat, and 0g of carbohydrates. This makes it an excellent choice for various dietary needs. How many calories in Salmão? Exactly 208 kcal per 100g serving, along with 0g of fiber and 59mg of sodium.

Nutrition facts (per 100 g)

Vitamins and minerals

Salmon is a powerhouse of micronutrients, extending far beyond its impressive macronutrient profile. It is exceptionally rich in Omega-3 fatty acids, particularly EPA and DHA, which are crucial for heart health, brain function, and reducing inflammation. These essential fats are not produced by the body and must be obtained through diet.

Furthermore, salmon is one of the few natural food sources of Vitamin D, vital for bone health, immune function, and mood regulation. It also provides a significant amount of B vitamins, including B12, B6, niacin, and thiamine, which play key roles in energy metabolism and nerve function. Selenium, a powerful antioxidant, and potassium, important for blood pressure regulation, are also found in abundance.

Diet impact

Salmon is an exceptional food for those aiming for muscle hypertrophy due to its high-quality protein content. The 20g of protein per 100g serving provides essential amino acids necessary for muscle repair and growth. Its healthy fats, including Omega-3s, also support overall recovery and reduce exercise-induced inflammation, further aiding muscle development.

For weight loss and satiety, salmon is highly beneficial. Despite the 208 Calories in Salmão, its high protein and healthy fat content promote a strong sense of fullness, helping to reduce overall calorie intake throughout the day. Its zero carbohydrate profile makes it perfectly suitable for low-carb and ketogenic diets, providing essential nutrients without impacting blood sugar levels.

Preparation variations

The preparation method significantly influences the caloric and nutritional content of salmon. Raw salmon, as found in sushi or sashimi, retains its original nutritional profile without added fats or calories. Boiling or steaming salmon is a gentle method that preserves most nutrients and keeps the calorie count close to the raw state, typically around 208 kcal per 100g, as no additional fats are introduced.

Grilling or baking salmon also maintains a relatively low-calorie profile, often enhancing flavor without substantial caloric increase, provided minimal oil is used. However, frying salmon, especially deep-frying, can drastically increase its caloric and fat content due to the absorption of cooking oils. For instance, pan-frying with a tablespoon of olive oil could add an extra 120 calories and 14g of fat per serving, altering the overall nutritional impact.

Frequently asked questions

Does Salmão make you fat?

No, salmon itself does not make you fat when consumed as part of a balanced diet. Its high protein and healthy fat content can actually promote satiety and support weight management. Excessive consumption or preparation with large amounts of added fats are factors that could contribute to weight gain.

Can you eat Salmão at night?

Yes, salmon can be an excellent choice for an evening meal. Its lean protein and healthy fats are easily digestible and can promote a feeling of fullness without being overly heavy. The presence of Vitamin B6 can also aid in melatonin production, potentially supporting better sleep.

Is Salmão healthy?

Absolutely, salmon is considered a very healthy food. It is packed with high-quality protein, essential Omega-3 fatty acids, and a wide array of vitamins and minerals like Vitamin D, B vitamins, and selenium, all contributing to heart health, brain function, and overall well-being.