Macro Breakdown for 85g Wild Salmon
For those tracking their intake, knowing the precise macronutrient content of food is essential. An 85-gram (3-ounce) portion of raw, wild-caught Atlantic salmon provides an excellent balance of protein and healthy fats, with virtually no carbohydrates. This makes it a great option for high-protein, low-carb diets. For clarity, here is the approximate macro breakdown for this specific serving size, based on U.S. Department of Agriculture data:
- Calories: 121 kcal
- Protein: 17 grams
- Fat: 5.4 grams
- Carbohydrates: 0 grams
This is a highly nutrient-dense food, as the bulk of its calories comes from beneficial sources. The fat content is predominantly healthy unsaturated fats, including essential omega-3 fatty acids like EPA and DHA, crucial for reducing inflammation and supporting brain health.
Wild vs. Farmed: A Macro Comparison
While both wild-caught and farmed salmon are nutritious, their living conditions and diets lead to noticeable differences in their macronutrient profiles. Understanding these distinctions helps you make an informed choice based on your health goals.
| Feature | 85g Wild Atlantic Salmon (Approx.) | 85g Farmed Atlantic Salmon (Approx.) |
|---|---|---|
| Calories | 121 kcal | ~177 kcal |
| Protein | 17g | ~17g |
| Fat | 5.4g | ~11g |
| Fat Type | Lower overall fat, with a healthier omega-3 to omega-6 ratio. | Higher overall fat, including higher omega-6 content from feed. |
| Source | Natural ocean environment. | Controlled, enclosed net pens. |
As the table shows, farmed salmon typically has a higher fat and calorie content due to its managed diet and more sedentary lifestyle. This can result in a more buttery texture but also a less favorable ratio of fatty acids compared to wild salmon. Wild salmon, on the other hand, is leaner and lower in calories while still providing a robust protein punch.
Health Benefits of Salmon's Macronutrients
Beyond just the numbers, the macros in salmon translate into significant health advantages, making it a valuable addition to any diet.
Protein Powerhouse
Salmon is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. This high-quality protein is vital for various bodily functions, including:
- Building and repairing tissues, such as muscle and skin.
- Producing enzymes and hormones.
- Supporting bone health.
- Aiding in weight management by increasing satiety and helping to preserve lean muscle mass during fat loss.
Healthy Fats: The Omega-3 Advantage
The fat in salmon is not just any fat; it's a rich source of long-chain omega-3 fatty acids, EPA and DHA. These are recognized for their anti-inflammatory effects and numerous benefits for the cardiovascular and nervous systems. The health organization NHS Eat Well recommends having at least two portions of fish per week, with one being an oily fish like salmon, for its omega-3 content.
Vitamins and Minerals
An 85g portion of salmon is also packed with essential micronutrients that contribute to your overall health.
- Vitamin B12: Crucial for energy production and a healthy nervous system.
- Vitamin D: Promotes bone health and is often deficient in many diets.
- Potassium: Helps to regulate blood pressure and is important for nerve function.
- Selenium: A powerful antioxidant that protects against cell damage.
Tips for Cooking and Preserving Macros
The way you prepare your salmon can affect its final nutritional content, though generally, most methods preserve the key macros well. To keep your meal healthy, consider the following:
- Baking or Roasting: This is a simple and effective method. Baking at around 400°F (200°C) for 10-15 minutes (depending on thickness) locks in moisture and nutrients without adding excess fat.
- Steaming or Poaching: These are excellent choices for a low-calorie preparation. Poaching in broth or steaming with herbs keeps the fish moist and tender while adding no extra fat.
- Pan-Searing: Searing in a small amount of olive oil over medium-high heat can create a crispy skin. It’s a good balance of flavor and macro preservation.
- Avoid Overcooking: Cooking salmon for too long can dry it out and diminish its texture and flavor. Using a meat thermometer to ensure an internal temperature of around 125-145°F is recommended.
Conclusion
To conclude, the macros for 85g salmon, especially wild-caught, are a strong blend of high-quality protein and beneficial fats, with zero carbohydrates. This nutrient-dense profile, rich in omega-3s, B vitamins, and minerals, supports heart and brain health, muscle maintenance, and overall well-being. Whether you choose wild or farmed, integrating this versatile fish into your diet is a straightforward way to boost your nutritional intake. By using simple cooking methods like baking or steaming, you can maximize its health benefits and enjoy a delicious meal.
To learn more about tracking macronutrients, consult reputable resources such as the U.S. Department of Agriculture food database: https://fdc.nal.usda.gov/.
