Understanding the Macros for 40g Salmon: Protein, Fat, and Calories

According to nutrition data, a 40g serving of raw Atlantic salmon contains approximately 57 calories. This small but nutrient-dense portion provides a fantastic breakdown of healthy fats and protein, making it an excellent addition to almost any meal plan or diet, including keto and low-carb regimens.

Quick Summary

A 40g portion of raw Atlantic salmon is rich in protein and healthy fats, with zero carbohydrates. The exact nutritional profile, including the split between protein and fat, offers a powerful nutrient boost in a small serving, with specific values varying by salmon type and preparation.

Key Points

• Protein Content: A 40g serving of raw wild Atlantic salmon provides approximately 8 grams of high-quality, complete protein, essential for muscle health.

• Fat Content: This same portion contains about 3 grams of fat, rich in healthy polyunsaturated and monounsaturated fats, including beneficial omega-3s.

• Zero Carbs: Natural, unprocessed salmon is a carb-free food, making it an excellent choice for low-carb and ketogenic diets.

• Comparison Varies: The macro profile differs between wild and farmed salmon, with farmed varieties often having a higher fat and calorie count.

• Nutrient Density: Even in a small 40g serving, salmon provides essential nutrients like Vitamin B12 and selenium, supporting nerve function and antioxidant defense.

• Satiety: The high protein and fat content in salmon promotes feelings of fullness, which can aid in weight management and meal satisfaction.

• Versatile Ingredient: A 40g portion is a versatile component that can be easily added to salads, eggs, or wraps to boost nutritional value.

Breakdown of Macros for 40g Salmon

When examining what the macros are for 40g salmon, it's crucial to understand the specific nutritional components. For a 40g serving of raw, wild Atlantic salmon, the macronutrient breakdown is impressively balanced, favoring protein and healthy fats.

Protein Content

Protein is a cornerstone macronutrient, essential for muscle repair, growth, and numerous bodily functions. For a 40g serving of wild Atlantic salmon, you can expect to find approximately 8 grams of high-quality protein. Salmon provides a complete protein, meaning it contains all the essential amino acids the body cannot produce on its own. This makes even a small serving a powerful building block for your body.

Fat Content

The fat content in salmon is one of its most celebrated features, particularly its high levels of omega-3 fatty acids. In a 40g portion of raw, wild Atlantic salmon, there are roughly 3 grams of total fat. This fat includes both monounsaturated and polyunsaturated fats, with a significant contribution from beneficial omega-3s like EPA and DHA. These fats are vital for heart health, brain function, and reducing inflammation.

Carbohydrate Content

One of the most appealing aspects of salmon for those on low-carb or ketogenic diets is its carbohydrate profile. In its natural state, salmon contains 0 grams of carbohydrates. This makes it a pure source of protein and fat, without any impact on blood sugar levels. When prepared simply (e.g., baked, grilled), it remains a carb-free option, though sauces and marinades can add carbs.

Comparing Macros: Wild vs. Farmed Salmon

The nutritional content of salmon can vary significantly depending on whether it is wild-caught or farm-raised. This is important to consider when calculating the macros for 40g salmon.

Nutrient (per 100g)	Wild Atlantic Salmon	Farmed Atlantic Salmon
Calories	~142 kcal	~206 kcal
Protein	~20g	~22g
Fat	~6g	~12g
Omega-3s	Generally higher	Present, but potentially lower amounts

It is important to note that these values are for 100g, so a 40g portion would scale accordingly. Farmed salmon tends to have a higher fat content and, consequently, a higher calorie count. Wild salmon, with a lower fat content, is leaner but still provides a substantial amount of protein and omega-3s. The choice between them often comes down to personal preference, budget, and dietary goals.

How to Incorporate 40g of Salmon into Your Diet

Integrating a 40g portion of salmon into your meals is easy and can provide a nutritional boost. The small serving size works well as an accent to larger dishes or as a quick, protein-rich snack.

• Salads: Flake a small portion of cooked salmon over a fresh green salad for added protein and healthy fats. Pair it with a light vinaigrette. This is a simple and effective way to hit your protein macro goals.
• Appetizers: Use 40g of smoked salmon on a few crackers with a dollop of cream cheese for a quick and elegant snack. Pay attention to the sodium content in smoked varieties.
• Breakfast: Add chopped, cooked salmon to a scramble with eggs and spinach. This provides a protein and omega-3 boost to start your day.
• Side Dish: A 40g piece of pan-seared salmon can serve as a protein side next to roasted vegetables or a small portion of quinoa.
• Wraps or Rolls: Combine a small amount of flaked salmon with Greek yogurt or a light mayonnaise and herbs to create a savory spread for a mini wrap or lettuce cup.

Health Benefits of a Small Salmon Serving

Even a modest 40g serving of salmon delivers impressive health benefits. The concentrated nutrients in this oily fish support overall wellness in several ways.

Rich in Omega-3 Fatty Acids

Salmon is renowned for its omega-3 fatty acid content, which includes EPA and DHA. These essential fats are linked to reduced inflammation and improved heart health. Regular consumption of omega-3s has been shown to help lower blood pressure and decrease the risk of cardiovascular events. Even a small, consistent intake can contribute to these benefits.

Excellent Source of Vitamin B12

A 40g serving of wild Atlantic salmon provides a significant amount of your daily Vitamin B12 needs. This vitamin is crucial for nerve function, DNA synthesis, and red blood cell formation. For those following vegetarian or vegan diets, salmon is a convenient way to ensure adequate B12 intake.

Packed with Lean Protein

With 8 grams of protein in a 40g portion of wild Atlantic salmon, this fish is an efficient way to consume high-quality, lean protein. Protein is not only vital for building and repairing muscle but also helps with satiety, keeping you feeling full and satisfied after a meal. This can be particularly beneficial for weight management.

Good Source of Selenium

Salmon is also a great source of selenium, a mineral that plays a key role in thyroid function and protects the body from oxidative damage. Selenium's antioxidant properties help safeguard cells from damage by free radicals.

Conclusion

In conclusion, the macros for 40g salmon showcase a highly nutritious food, rich in lean protein and essential fats while being completely free of carbohydrates. A small serving of wild Atlantic salmon offers approximately 8 grams of protein and 3 grams of fat, with only around 57 calories. This makes it a versatile ingredient suitable for a variety of diets, from weight management plans to high-protein lifestyles. Whether you opt for wild or farmed, integrating salmon into your meals—in salads, wraps, or alongside other healthy foods—provides a powerful and concentrated dose of essential nutrients, including omega-3s, Vitamin B12, and selenium, supporting overall health and wellness. By focusing on whole, nutrient-dense foods like salmon, it is possible to achieve and maintain dietary goals with great flavor and significant health benefits.

Sources

• : Eat This Much. “40 Grams Of Atlantic Salmon Nutrition Facts - Eat This Much.” Eat This Much, 2024. https://www.eatthismuch.com/calories/atlantic-salmon-3329?a=1.4109347442680775%3A0.
• : Healthline. “Salmon Nutrition: Health Benefits Explained - Healthline.” Healthline, 25 Oct. 2023. https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits.
• : Wild Alaskan Company. “How Much Protein Is In Salmon? | Wild Alaskan Company.” Wild Alaskan Company, 1 Mar. 2024. https://wildalaskancompany.com/blog/how-much-protein-is-in-salmon.
• : Eat This Much. “100 Grams Of Atlantic Salmon Nutrition Facts - Eat This Much.” Eat This Much, 2024. https://www.eatthismuch.com/calories/atlantic-salmon-3329?a=3.527336860670194%3A0.

Further Reading

• Harvard T.H. Chan School of Public Health: https://www.hsph.harvard.edu/nutritionsource/fish/

Frequently Asked Questions

How many calories are in 40g of salmon?

A 40g serving of raw wild Atlantic salmon contains approximately 57 calories. This can vary slightly depending on the specific type of salmon and how it's prepared.

Is salmon a good source of protein for muscle building?

Yes, salmon is an excellent source of high-quality, complete protein. A 40g portion of wild Atlantic salmon provides about 8 grams of protein, which is vital for muscle repair and growth.

Is salmon a good choice for a low-carb or keto diet?

Yes, salmon is ideal for low-carb and keto diets because it naturally contains 0 grams of carbohydrates. It provides a clean source of protein and healthy fats without impacting carb intake.

What kind of fat is in salmon?

Salmon contains healthy fats, including monounsaturated and polyunsaturated fats, with a high concentration of beneficial omega-3 fatty acids like EPA and DHA. These fats are good for heart and brain health.

Does the nutritional value differ between wild and farmed salmon?

Yes, there are nutritional differences. Farmed salmon typically has a higher fat and calorie content compared to leaner wild salmon. Wild salmon is often richer in certain vitamins and minerals.

Can I get health benefits from such a small serving size?

Yes, even a 40g serving is nutrient-dense and provides a beneficial amount of omega-3s, Vitamin B12, and selenium, which contribute to heart, brain, and overall health.

How can I easily incorporate 40g of salmon into a meal?

You can easily add a 40g portion to meals by flaking it into a salad, mixing it with eggs for a scramble, or using it as a protein boost in a small wrap or on crackers.