4 oz Cooked Salmon: A Nutritional Powerhouse Packed in a Small Package
Salmon. Just the name conjures images of glistening fillets, smoky grills, and a rich, satisfying taste. But beyond its deliciousness, salmon is a nutritional superstar, offering a wealth of health benefits in every bite. Let's dive into the nutritional profile of a 4-ounce serving of cooked salmon and explore why it deserves a prominent place on your plate.
Imagine this: you're carefully preparing a delicious salmon dinner – maybe pan-seared with lemon and herbs, or baked to flaky perfection. You portion out a 4-ounce serving – a size roughly equivalent to a deck of cards. What nutritional treasures are you about to enjoy?
What are the macronutrients in 4 oz of cooked salmon?
A 4-ounce serving of cooked salmon is surprisingly packed with essential nutrients. While the exact values can vary slightly based on preparation method and the type of salmon, you can generally expect to find:
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Protein: Salmon is an excellent source of high-quality protein, crucial for building and repairing tissues, supporting a healthy immune system, and keeping you feeling full and satisfied. You'll find roughly 25-30 grams of protein in your 4-ounce serving.
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Fat: Don't shy away from the fat in salmon! Much of it is healthy unsaturated fat, particularly omega-3 fatty acids like EPA and DHA. These are essential fatty acids our bodies can't produce on their own, and they play a vital role in brain health, heart health, and reducing inflammation. Expect around 15-20 grams of fat in your serving, with a significant portion coming from those beneficial omega-3s.
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Carbohydrates: Salmon is naturally low in carbohydrates, typically containing less than 1 gram per 4-ounce serving. This makes it a fantastic choice for those following low-carb or ketogenic diets.
What are the micronutrients in 4 oz of cooked salmon?
Beyond the macronutrients, salmon is a treasure trove of essential vitamins and minerals:
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Vitamin D: Salmon is one of the best natural sources of vitamin D, vital for bone health, immune function, and mood regulation.
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Vitamin B12: Crucial for nerve function and red blood cell production, vitamin B12 is abundant in salmon.
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Selenium: A powerful antioxidant that protects cells from damage, selenium is another nutrient found in significant amounts in salmon.
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Potassium: Important for maintaining healthy blood pressure and fluid balance.
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Niacin (Vitamin B3): Contributes to energy metabolism and healthy skin.
How many calories are in 4 oz of cooked salmon?
The calorie count will vary slightly depending on the cooking method and specific type of salmon, but generally, a 4-ounce serving contains between 150-200 calories. This makes it a relatively low-calorie, high-nutrient food, ideal for weight management.
Is 4 oz of cooked salmon enough protein for a meal?
Whether 4 ounces of cooked salmon provides enough protein for a complete meal depends on your individual needs and activity level. For some, it might be a perfect portion as part of a balanced meal. Others may need to supplement with other protein sources. Consider combining your salmon with other protein-rich foods or focusing on overall daily intake to meet your protein goals.
What are the benefits of eating 4 oz of cooked salmon regularly?
Incorporating 4 ounces of cooked salmon into your diet regularly offers a wide range of benefits:
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Improved heart health: The omega-3 fatty acids help reduce blood pressure and triglyceride levels, lowering the risk of heart disease.
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Enhanced brain function: Omega-3s are crucial for brain health and cognitive function, potentially reducing the risk of age-related cognitive decline.
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Reduced inflammation: The anti-inflammatory properties of omega-3s can help manage chronic inflammatory conditions.
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Stronger bones: Vitamin D and other nutrients in salmon contribute to bone health and strength.
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Improved mood: Vitamin D plays a vital role in mood regulation, and the overall nutritional profile of salmon contributes to overall well-being.
In conclusion, a 4-ounce serving of cooked salmon is a nutritional powerhouse, offering a delicious and convenient way to boost your intake of essential nutrients. It's a versatile food that can be easily incorporated into various meal plans, contributing to a healthier and more vibrant life. Remember to consult with a healthcare professional or registered dietitian for personalized dietary advice.
