Baked Seasoned Salmon
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 71.55 g | 26% |
| Net Carbohydrates | 17.3 g | 7% |
| Sugars | 5.72 g | 16% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 54.25 g | 194% |
| Protein | 109.2 g | 218% |
| Total Fat | 205.85 g | 264% |
| Saturated Fat | 34.68 g | 173% |
| Monounsaturated Fat | 115.6 g | - |
| Polyunsaturated Fat | 35.06 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 249.48 mg | 83% |
| Vitamins | ||
| Vitamin A | 339.34 mcg | 38% |
| Vitamin C | 105.43 mg | 117% |
| Vitamin D | 50.01 mcg | 250% |
| Minerals | ||
| Sodium | 1490.03 mg | 65% |
| Potassium | 5614.25 mg | 119% |
| Calcium | 164.8 mg | 13% |
| Magnesium | 362.73 mg | 86% |
| Iron | 6.75 mg | 38% |
| Zinc | 6.86 mg | 62% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
38%
Vitamin C
117%
Vitamin D
250%
Vitamin E
245%
Vitamin K
157%
Vitamin B1
124%
Vitamin B2
137%
Vitamin B3
334%
Vitamin B5
364%
Vitamin B6
296%
Vitamin B7
-
Vitamin B9
30%
Vitamin B12
610%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
13%
Iron
38%
Magnesium
86%
Phosphorus
122%
Potassium
119%
Sodium
65%
Zinc
62%
Copper
198%
Manganese
58%
Selenium
205%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
249%
Isoleucine
330%
Valine
299%
Lysine
319%
Tryptophan
271%
Threonine
279%
Phenylalanine
332%
Methionine
427%
Histidine
254%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 2480 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
6 h 3 min
Jogging
5 h 13 min
Cycling
5 h 21 min
Walking
9 h 43 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Salmon is a rich source of omega-3 fatty acids, including EPA and DHA, which are crucial for heart health, protecting against heart attacks and strokes, according to Harvard Health. These omega-3s, alongside other nutrients such as protein, zinc, and iodine found in oily fish, are also crucial for overall brain development, as noted by UCLA Health, which highlights their importance from the womb through toddlerhood. Moreover, research published in PubMed demonstrates that consuming Atlantic salmon significantly improves fluid intelligence in preschool children, specifically in subtests evaluating symbol search and picture concepts, with its natural food matrix enhancing the bioavailability of these beneficial omega-3s by influencing fat digestion and gastric emptying.
1. The Story on Fish and Heart Health - Harvard Health
Source: Harvard Health, 2023
Summary: Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), found in fatty fish like salmon, are crucial for protecting against heart attacks and strokes.
Read More: https://www.health.harvard.edu/heart-health/the-story-on-fish-and-heart-health
2. The Effect of Atlantic Salmon Consumption on the Cognitive Performance of Preschool Children - a Randomized Controlled Trial.
Source: PubMed
Summary: Atlantic salmon consumption significantly improved preschool children's performance in symbol search and picture concepts subtests, which evaluate fluid intelligence.
Read More: https://pubmed.ncbi.nlm.nih.gov/30598384/
3. Baby Brain Food: 7 Foods to Fuel Brain Development
Source: UCLA Health
Summary: Oily fish and other seafood provide a comprehensive array of nutrients crucial for brain development, including protein, zinc, iron, choline, iodine, and omega-3 fatty acids.
Read More: https://www.uclahealth.org/news/article/baby-brain-food-7-foods-to-fuel-brain-development
4. Salmon Food Matrix Influences Digestion and Bioavailability of Long-Chain Omega-3 Polyunsaturated Fatty Acids.
Source: PubMed
Summary: Plasma concentrations of EPA and DHA were significantly higher after participants consumed intact salmon compared to minced salmon or defatted salmon with oil, indicating that the natural food matrix of salmon plays a significant role in the bioaccessibility and bioavailability of EPA and DHA.
Read More: https://pubmed.ncbi.nlm.nih.gov/34100498/
