Understanding the Macros for a 280g Serving of Salmon
To fully grasp what is the macros for 280g of salmon, it is important to first distinguish between wild and farmed varieties, as their nutritional compositions differ. While both are excellent sources of lean protein and essential fatty acids, the specific gram counts and calorie totals will vary. For instance, wild salmon generally contains fewer calories and less fat than its farmed counterpart, which often has a higher fat content due to its diet.
Wild vs. Farmed Salmon: Macro Comparison
Different species and farming methods lead to a noticeable difference in the macronutrient breakdown. The data for 280g of wild Atlantic salmon shows a composition of roughly 398 calories, 56g protein, and 18g fat. In contrast, a 280g serving of farmed salmon, based on averaged data, could have a different ratio. For example, some farmed salmon sources might reflect a higher overall fat content, leading to a higher total calorie count for the same weight. This means that while both are healthy, a person tracking their intake for a specific dietary plan needs to be mindful of the source.
Macronutrient Breakdown in Detail
Protein: Salmon is a high-quality protein source, containing all the essential amino acids your body needs. The high protein yield in a 280g serving is especially beneficial for muscle repair, growth, and overall satiety. Protein also has a higher thermic effect of food (TEF) compared to fats and carbs, meaning your body burns more calories digesting it. This makes it a staple for anyone aiming for weight management or muscle building.
Fats: The fat in salmon is predominantly composed of heart-healthy polyunsaturated and monounsaturated fats. Most notably, salmon is one of the best sources of omega-3 fatty acids, specifically EPA and DHA. These fatty acids are vital for brain function, reducing inflammation, and cardiovascular health. While wild salmon often has a higher concentration of omega-3s per calorie, farmed salmon still provides a significant amount. The fat content in a 280g portion is substantial, contributing a significant portion of the total calories.
Carbohydrates: Salmon, in its natural state, contains virtually no carbohydrates. This makes it a perfect fit for low-carb and ketogenic diets, as it provides a robust source of protein and fats without adding to your daily carbohydrate count.
Comparison Table: Wild vs. Farmed Salmon Macros (per 280g)
| Nutrient | Wild Atlantic Salmon (Approx.) | Farmed Salmon (Approx.) |
|---|---|---|
| Calories | ~398 kcal | ~577 kcal |
| Protein | ~56 g | ~61.6 g |
| Fat | ~18 g | ~33.6 g |
| Carbohydrates | ~0 g | ~0 g |
Note: Farmed salmon values are extrapolated from average 100g data. Exact nutritional information can vary widely based on diet and species.
Preparing Salmon: The Impact on Macros
How you cook your salmon will affect its final macro profile. For example, grilling or baking with minimal oil will preserve the natural calorie and fat content. Frying in oil, however, will add extra fat and calories, changing the overall macronutrient count. Seasonings and sauces should also be considered, as they can add hidden sugars or fats that alter the final meal's nutritional value. Sticking to simple cooking methods and tracking any added ingredients is the best way to accurately monitor your 280g serving's macros.
A Deeper Look at Micronutrients
Beyond the primary macros, salmon is a nutritional powerhouse of micronutrients. A 280g serving provides substantial amounts of vitamins B12, B6, niacin, and selenium. These nutrients are essential for energy metabolism, nervous system health, and protecting cells from damage. The dose of vitamin B12 in particular can be remarkably high, sometimes exceeding the daily recommended intake.
How to Incorporate 280g of Salmon into Your Diet
Given its high protein and healthy fat content, a 280g portion of salmon can be the centerpiece of a healthy, balanced meal. It pairs well with a variety of nutrient-dense, low-carb side dishes, such as steamed asparagus, roasted broccoli, or a large green salad. The versatility of salmon allows it to be enjoyed in numerous ways, from baked fillets to flaked in a salad. For those using specific diet apps, logging the type of salmon (wild or farmed) will yield more accurate macro tracking. A high-quality portion of salmon provides excellent fuel for the body and a satisfying, delicious meal.
Conclusion
A 280g serving of salmon is an exceptional source of high-quality protein and beneficial fats, especially omega-3 fatty acids, with zero carbohydrates. While the specific macros depend on whether the salmon is wild or farmed, this portion size provides a robust and nutrient-dense foundation for any meal, supporting muscle building, satiety, and overall health. Careful consideration of your cooking method and added ingredients will help maintain the beneficial macro profile of this healthy fish.
Oregon's Choice provides additional details on the nutritional content of different salmon species.
