Although consuming too much fish can be problematic for certain population groups, including children and pregnant women, most people can safely meet their protein needs by eating salmon. A 2009 review published in "Nutrition and Health" reports that eating fish may even help reduce your risk for heart disease. Choosing a combination of salmon and other high-protein foods is ideal.
Cooked salmon contains about 22 grams of protein, 7 grams of total fat and 0 grams of carbohydrates in each 3-ounce portion, according to the U.S. Department of Agriculture Nutrient Data Laboratory. The fat in salmon is mainly unsaturated fat, including high amounts of omega-3 fatty acids. According to a 2012 review published in “Advances in Nutrition,” omega-3s found in fish are beneficial for fetal development, heart disease prevention and cognitive function in people with Alzheimer ’s disease. Salmon is also high in phosphorous, potassium, niacin and vitamin B12.
Three ounces of salmon provide a significant portion of your daily protein requirements. According to the Institute of Medicine, men need 56 grams of protein, women require 46 grams and pregnant and nursing women need at least 71 grams of protein on a daily basis. Athletes and people recovering from a traumatic injury or surgery may require additional protein. For example, the Academy of Nutrition and Dietetics reports that endurance athletes may need up to 0.9 grams of protein per pound of body weight each day, or about 135 grams of protein per day for a 150-pound athlete.
Salmon vs. Other Meats
Salmon contains about the same amount of protein as other types of meats. For example, the Academy of Nutrition and Dietetics reports that 3 ounces of ground beef provide 21 grams of protein and 3 ounces of chicken breast contain about 27 grams of protein. Other types of fish contain about the same amount of protein as salmon. For example, the USDA Nutrient Data Laboratory reports that 3 ounces of canned, light tuna provide about 22 grams of protein.
Although salmon contains many beneficial nutrients and can help you meet your protein needs, avoid consuming it in excess, especially if you’re pregnant or breastfeeding. Due to the presence of mercury and other potential contaminants in fish, the U.S. Food and Drug Administration recommends young children, pregnant women and women who are breastfeeding limit consumption of salmon to 12 ounces per week.
Articles For Your Diet
- U.S. Department of Agriculture Nutrient Data Laboratory: Nutrient Data for 15209, Fish, Salmon, Atlantic, Wild, Cooked, Dry Heat
- Advances in Nutrition: Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- Academy of Nutrition and Dietetics: Eat Right for Endurance
- Academy of Nutrition and Dietetics: Strength Building and Muscle Mass
- U.S. Department of Agriculture Nutrient Data Laboratory: Nutrient Data for 15121, Fish, Tuna, Light, Canned in Water, Drained Solids
- U.S. Food and Drug Administration: What You Need to Know About Mercury in Fish and Shellfish
- Nutrition and Health: Fish Consumption, Omega 3 Fatty Acids and Cardiovascular Disease. The Science and the Clinical Trials
- salmon image by cherie from Fotolia.com