The salmon fillet has long been lauded as a nutritional heavyweight, and its cooked macro profile is a testament to its value. Primarily a source of high-quality protein and beneficial fats, cooked salmon offers a meal that is both satisfying and supportive of various health objectives. Understanding the specific breakdown of its macronutrients, along with how factors like wild-caught versus farmed varieties influence these numbers, is key to incorporating it effectively into your diet.
The Core Macronutrients: Protein, Fat, and Carbs
Cooked salmon's macronutrient profile is straightforward, providing an optimal mix for those seeking a balance of essential nutrients without excess carbohydrates.
Protein: The Building Block of Muscle
Salmon is a complete protein, meaning it contains all nine essential amino acids necessary for the body's functions. A standard 3.5-ounce (100-gram) serving of cooked salmon delivers a substantial 22–25 grams of high-quality protein. This makes it an ideal food for supporting muscle repair and growth, especially after exercise, and for promoting feelings of fullness, which can aid in weight management.
Fat: The Healthy Kind for Brain and Heart
While some might be wary of the word "fat," the fat content in salmon is a primary reason for its health accolades. It is particularly rich in the long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are crucial for brain function, reducing inflammation, and protecting against heart disease. A 100-gram portion of cooked farmed salmon can contain over 2.3 grams of combined EPA and DHA, while wild salmon contains slightly less but still significant amounts.
Carbohydrates: A Zero-Carb Option
For those following low-carb or ketogenic diets, cooked salmon is an excellent choice. It contains virtually no carbohydrates or sugar, ensuring it won't impact blood sugar levels. This makes it a foundational protein source that can be paired with a variety of low-carb vegetables.
Wild-Caught vs. Farmed Salmon: A Macro Comparison
The nutritional breakdown of cooked salmon can vary depending on whether it is wild-caught or farmed. These differences are primarily seen in the fat content and, consequently, the total calories.
| Feature | Wild Salmon (Cooked, 100g) | Farmed Salmon (Cooked, 100g) |
|---|---|---|
| Calories | ~182 kcal | ~206 kcal |
| Protein | ~25 g | ~22 g |
| Fat | ~8 g | ~12 g |
| Carbohydrates | 0 g | 0 g |
| Omega-3s | ~2.2 g | ~2.3 g |
As the table shows, farmed salmon typically contains more fat and calories per serving, while wild salmon is leaner and slightly higher in protein. However, both types are excellent sources of omega-3s and are nutrient-dense options.
More Than Just Macros: A Look at Micronutrients
Beyond its impressive macro profile, cooked salmon is loaded with essential vitamins and minerals that support overall health.
- B Vitamins: Salmon is an excellent source of B vitamins, especially B12, B6, and niacin, which are vital for energy production and brain health.
- Vitamin D: It is one of the few natural food sources of vitamin D, which is essential for bone health and immune function.
- Minerals: Important minerals like selenium, potassium, and phosphorus are also found in high concentrations. Selenium supports thyroid health and acts as an antioxidant, protecting cells from damage.
Practical Tips for Incorporating Cooked Salmon into Your Diet
Incorporating this nutritious fish into your regular meals is simple and versatile. Here are a few ideas:
- Baked Salmon: A quick and easy method, baking a fillet with a drizzle of olive oil, lemon, and herbs. For a reliable reference on food nutrient data, visit the USDA Food Data Central.
- Pan-Seared Fillet: Achieve a crispy skin and flaky interior by pan-searing on medium-high heat. Season with salt, pepper, and garlic powder.
- Grilled Salmon: Perfect for warmer weather, grilling imparts a smoky flavor. Marinate fillets in a blend of soy sauce, ginger, and garlic before grilling.
- Salmon Flakes for Salads: Cook a fillet and flake the meat over a fresh salad with your favorite dressing for a protein-packed lunch.
- Salmon Cakes: Use leftover cooked salmon to create savory patties, binding with a small amount of egg and seasoning.
Conclusion: The Final Word on Salmon Macros
Cooked salmon is an undeniably nutrient-dense food, providing a substantial dose of complete protein and beneficial omega-3 fatty acids with zero carbohydrates. While slight differences exist between wild-caught and farmed varieties—primarily in fat and calorie content—both offer excellent nutritional value. The cooking method itself does not change the core macro profile, though additions like sauces or oils will affect the overall values. By understanding what are the macros in cooked salmon fillet, you can make informed dietary decisions that support your health, fitness, and weight management goals.
