Understanding the Macronutrient Profile of 90g of Salmon
To accurately determine what is 90g of salmon macros, it's essential to consider the variety and preparation method, as these factors significantly impact the final nutritional values. A standard 90g portion of Atlantic salmon, which is commonly farmed and cooked, provides a robust amount of protein and healthy fats, with virtually zero carbohydrates. This makes it an excellent addition to many diets, including low-carb and ketogenic eating plans.
Typical Macros for a 90g Serving
For a common 90g portion of cooked, farmed salmon, the macronutrient breakdown is roughly as follows:
- Calories: ~206 kcal
- Protein: ~21g
- Fat: ~14g
- Carbohydrates: ~0.1g (negligible)
These figures represent a solid baseline, but as the following sections will show, they are subject to change based on the specific type of salmon and how it is prepared.
How Preparation and Species Affect Salmon Macros
Not all salmon is created equal, and the nutritional content can differ markedly between farmed and wild varieties, as well as different cooking techniques. Raw salmon, for example, has a different macro profile than cooked, while wild salmon is typically leaner than its farmed counterpart. For those meticulously tracking their intake, being specific about the salmon they consume is important.
Wild vs. Farmed Salmon
One of the most significant differences in salmon macros is between wild-caught and farmed fish. Farmed salmon is generally higher in fat and therefore calories. Wild salmon, which swims freely and eats a natural diet, tends to be leaner. For example, a 90g portion of raw, farmed Atlantic salmon might contain about 13.5g of fat, while the same size portion of raw, wild salmon might have closer to 9.1g of fat. This translates to fewer calories per serving for the wild variety.
Raw vs. Cooked Salmon
Cooking can alter the macro composition of salmon, primarily by concentrating nutrients. As the salmon loses water weight during cooking, the percentage of protein and fat per gram of the final product increases. A 90g portion of raw salmon will have different values than a 90g portion of cooked salmon, even if the fish was the same weight originally. The macros listed at the start of this article are for a cooked fillet, which is a common serving size.
The Impact of Other Preparation Methods
Even within cooked salmon, different methods can alter the final nutritional count. Broiling, baking, or pan-searing with minimal oil will result in a macro profile close to the one listed above. However, frying in excessive amounts of oil or serving it with a high-fat sauce will add significant calories and fat. Specialty items like smoked salmon also have different profiles due to the processing and added ingredients like salt. For instance, 90g of thinly sliced, smoked salmon can contain up to 16g of fat and a significantly higher sodium content.
Comparison Table: 90g Salmon Macros by Type
| Salmon Type | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) | Source |
|---|---|---|---|---|---|
| Farmed, Cooked (Atlantic) | ~206 | ~21 | ~14 | ~0.1 | |
| Farmed, Raw (Atlantic) | ~195 | ~22.5 | ~13.5 | ~0 | |
| Wild, Raw (Pacific) | ~161 | ~19.9 | ~9.1 | ~0 | |
| Smoked | ~234 | ~22 | ~16 | ~2 |
Beyond the Macros: Other Key Nutritional Benefits
While focusing on macros is useful, it's important not to overlook the other nutritional benefits that salmon provides. This oily fish is a powerhouse of micronutrients that support overall health.
- Rich in Omega-3 Fatty Acids: Salmon is renowned for its high content of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are vital for brain function, eye health, and reducing inflammation. A 90g portion of cooked, farmed salmon contains notable amounts of these essential fatty acids.
- Excellent Source of B Vitamins: Salmon is packed with B vitamins, including B12, B6, niacin, and riboflavin. These vitamins are crucial for energy production and maintaining a healthy nervous system.
- High in Selenium: A serving of salmon can provide a significant portion of your daily selenium needs, a mineral that acts as a powerful antioxidant and plays a role in thyroid health.
- Good Source of Potassium: This mineral helps regulate blood pressure and fluid balance in the body.
The Health Implications of Salmon Macros
The macronutrient profile of salmon offers various health benefits. Its high protein content supports muscle repair and growth, making it a favorite among athletes and fitness enthusiasts. The healthy fat content, particularly the omega-3s, contributes to heart health and can help lower 'bad' cholesterol levels. Unlike red meat, salmon provides these benefits with far less saturated fat and fewer overall calories. The lack of carbohydrates also means it won't spike blood sugar levels, making it a great choice for those with diabetes or those following a ketogenic diet.
In a balanced diet, including a 90g portion of salmon several times a week is an effective way to boost protein intake and consume vital nutrients. For a comprehensive overview of how salmon fits into a balanced diet, consult a dietary resource such as Healthline.
Conclusion
To summarize, what is 90g of salmon macros depends on several factors, primarily the species (farmed vs. wild) and how it's prepared. However, a typical 90g cooked fillet offers roughly 21g of protein and 14g of fat for about 206 calories. This makes it an excellent source of high-quality protein and beneficial omega-3 fatty acids, with very few carbohydrates. Understanding these differences allows for more precise nutritional tracking and helps make informed choices for a healthier diet.
