📊 Nutritional Table (100 g)
Below is the detailed nutritional value per 100 grams salmon nutritional value.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 208 kcal | -- |
| 💪 Protein | 20.0 g | -- |
| 🧈 Fats | 13.0 g | -- |
| 🍚 Carbohydrates | 0 g | -- |
| 🌾 Fiber | 0 g | -- |
| Omega-3 (EPA+DHA) | 2.3 g | -- |
| Vitamin D | 526 IU | 88% |
| Vitamin B12 | 3.2 µg | 133% |
| Selenium | 36 µg | 65% |
| Potassium | 363 mg | 10% |
| Phosphorus | 200 mg | 29% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
Here are the main salmon nutritional value benefits in an athlete's nutrition:
- Omega-3 (EPA+DHA) reduces inflammation after intense training - faster recovery
- High-quality protein for muscle recovery with all amino acids
- Vitamin D supports bone density, testosterone production and immunity
- Astaxanthin (a natural antioxidant) - gives the pink color, protects cells
🍳 How to Prepare
The best ways to prepare salmon nutritional value, while preserving maximum nutritional value:
- In the oven: 180 °C, 12-15 min with lemon, dill and olive oil
- In a pan: 3-4 min skin-side down, then 2-3 min on the other side
- Sous vide: 50 °C, 30-45 min - remains especially juicy
⚡ When to Eat?
After training - protein + healthy fats. Before training - 2-3 hours before.
🔄 Substitutions and Alternatives
Best alternatives salmon nutritional value:
Rainbow trout (similar profile), mackerel (more omega-3), herring (cheaper), canned tuna
💡 Tips
- Choose wild Alaskan salmon - more omega-3, fewer contaminants
- Store raw salmon in the refrigerator for 1-2 days, in the freezer for up to 3 months.
- Leave the skin on when cooking - it contains the most omega-3
- Pair with asparagus and lemon - a classic athlete's meal
🐟 Recommended Portion
A standard portion is about 130–170 g of salmon fillet. Such a portion contains approximately 25–35 g of protein and a significant amount of omega-3 fatty acids. Eating fatty fish a few times a week is enough — it doesn’t have to be every day, because overall dietary variety matters most, not a single product. You can find the exact calorie amount per portion in the calorie search.
🥇 Why Omega-3 Matters
Salmon is valued primarily for its omega-3 fatty acids, which are essential for the body and which the body cannot produce on its own. These fats participate in many processes, and eating fatty fish is one of the most convenient ways to get them from food. In addition, salmon contains vitamin D and protein, making it especially valuable in the cold season, when sunshine and vitamin D are lacking.
Read more about the role of fats in the diet in the fat guide.
🍳 How to Include It in the Diet
- In the Oven with lemon and herbs — the quickest and cleanest way.
- In a Pan skin-side down, so the skin stays crispy and the flesh juicy.
- Cold Smoked — convenient on coarse bread or in salads as a snack.
- Canned — a quick protein source when traveling; choose those in their own juices without much oil.
🥗 What to Pair It With
Salmon pairs well with a carbohydrate source and vegetables: potatoes, rice, broccoli or asparagus. After training, this combination provides both protein and carbohydrates for recovery. For a lighter option, a large salad with salmon and olive oil works well. Most importantly — don’t overcook it: overcooked salmon loses both flavor and juiciness.
🙋 Frequently Asked Questions
Is Salmon Suitable Every Day? It is suitable, but due to price and variety, 2–3 times a week is more practical.
Is Frozen Salmon Worse? No — if frozen fresh, its nutritional value remains close.
How to Recognize Fresh Fish? Neutral smell, uniform color and elastic flesh — the main signs.
🧊 How to Store and Thaw
Store fresh salmon in the refrigerator for no longer than 1–2 days, and if you don’t plan to cook it, freeze it. Thaw in the refrigerator, not at room temperature: this is the safest way and the flesh remains higher quality. Once thawed, fish is not worth refreezing. Before cooking, dry the fillet with a paper towel — this helps the skin brown better and prevents the flesh from burning.
🍋 Spices and Marinades
Citrus, dill, garlic, ginger and mild oils suit salmon. The simplest combination is lemon juice, salt, pepper and dill; it is enough to keep the fish flavorful and juicy. Keep the marinade short, 20–30 minutes, because acid can change the texture of the fish. Do not use too high heat when cooking — salmon dries out quickly, and the inside should remain softly pink.
🐟 Fresh, Smoked or Canned
All forms of salmon have similar nutritional value, but they differ in salt and fat content. Cold smoked salmon is often saltier, and canned in oil is more calorie-dense. Fresh or frozen fillet allows the most control over preparation and seasoning. Choose according to the situation: fresh — for cooking, smoked — for a snack, canned — for travel.