portion control diet

Salmon is a lean meat and one of the tastiest fish available. You can buy salmon year around due to fish farming. There are many ways to prepare salmon, for example, you can grill, bake, broil, stew, smoke, and eat salmon raw (sushi). There are a number of variety of salmon:

  • Pink
  • Chum
  • Sockeye
  • chinook

just to name a few of the popular ones.

Health Benefits of Eating Salmon
Salmon are rich in polyunsaturated fat which contains high levels of Omega 3 fatty acids. Chinook and sockeye have greater amounts of omega 3 fatty acids. Not only does Omega 3 help increase the number of red blood cells, but also fatty acids help reduce the risk of inflammation, and cardiovascular disease. In addition salmon is an great source of low saturated fat protein, selenium, a good source of phosphorous, magnesium, and vitamin B12.

Nutritional Information:

Amount Per Serving – 3 oz (85 g)
*based on a 2,000 calorie diet
Grilled Percent (%)
Davily Value (DV)
Calories 177
Calories from Fat
Total Fat (g) 11.41
Saturated Fat (g) 2.6
Cholesterol (mg) 47
Omega 3 fatty acid (mg) New Cell 65.3
Sodium (mg) 50
Potassium (mg) 309
Total Carbohydrates (g) 0.0
Dietary Fiber (g) 0.0
Sugars (g) 0.0
Protein (g) 17.6 43.7
Vitamin A (IU) 42
Vitamin C (mg) 3.3
Vitamin D (mg) 77.1
Calcium (mg) 8
Vitamin B1 (Thiamin) (mg) 0.0176
Folate (microgram – mcg) 22
Selenium (mcg) 20.4 56.85
Iron (mg) 0.29
Vitamin B6 (mg) 0.54 19.5
Phosphorous (mg) 204 31.5
Vitamin B12 (mg) 40.7
Magnesium (mg) 23 25.5

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