How Many Calories in Salmon?
100g gătit = 208 kcal
Nutritional Values per 100g
Standard Serving
100g gătit contains 208 calories.
Best time: Lunch or dinner - 2-3 times per week
Benefits
- ✓Extremely rich in Omega-3 (EPA and DHA) - 100g provides 2-3g of essential fatty acids with cardioprotective effects
- ✓Excellent for heart health - reduces triglycerides, blood pressure, and risk of arrhythmia
- ✓High-quality protein with all essential amino acids and a maximum PDCAAS score
- ✓Natural vitamin D - one of the few food sources that significantly covers daily requirements
- ✓Astaxanthin - a unique carotenoid antioxidant that gives the pink color and reduces post-exercise muscle inflammation
Considerations
- !More expensive than other protein sources - mackerel and sardines are cheaper alternatives with similar Omega-3
- !Farmed salmon has more contaminants than wild - choose wild or from certified sources
- !Higher caloric content than white fish (208 kcal vs ~100 kcal) - adjust portions in a caloric deficit
FitAzi Tip
FitAzi recommends salmon 2x/week for Omega-3. The AI includes cheaper alternatives on other days, such as mackerel or sardines. Cook salmon at moderate temperatures (180°C maximum) to preserve Omega-3 fatty acids that are sensitive to excessive heat.
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Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.