A 6 oz (170g) serving of baked salmon contains about 240 calories. The nutritional breakdown includes around 10g of fat, 0g of carbohydrates, and 34g of protein. This fish is low in carbs and high in protein, making it a healthy option. Always check specific labels for precise values.
The health benefits of baked salmon are significant. Omega-3 fatty acids promote brain health and reduce inflammation. Regular consumption may lower the risk of heart disease and improve overall cardiovascular health. Additionally, the high protein content aids in muscle repair and growth, making it an excellent choice for athletes and active individuals.
When considering baked salmon as part of your diet, it is essential to recognize how to prepare it effectively. The next discussion will explore various cooking methods and flavor pairings. These options will enhance not only the taste but also the nutritional profile of this delicious fish, making it a staple in healthy eating.
How Many Calories Are in 6 Oz of Baked Salmon?
A 6 oz serving of baked salmon contains approximately 370 calories on average. This calorie count can vary based on the specific type of salmon and preparation method.
Different types of salmon, such as wild-caught and farmed, can have varied calorie content. Wild-caught salmon generally has fewer calories, around 350 calories for 6 oz, whereas farmed salmon may have about 400 calories due to higher fat content. The cooking method can also influence calorie count. For instance, baking does not add extra calories, unlike frying, which may significantly increase calorie content.
For example, if a person decides to bake 6 oz of sockeye salmon, they may receive around 367 calories. On the other hand, 6 oz of Atlantic salmon baked may yield about 400 calories.
Factors that influence these figures include the specific species of salmon, any added ingredients in the preparation — such as oils or sauces — and the cooking temperature and time. It’s important to consider that while calorie counts serve as a general guide, slight variations can occur based on these influencing factors.
In summary, a 6 oz serving of baked salmon typically ranges between 350 to 400 calories, depending on the type of salmon and preparation method. Individuals interested in accurate calorie tracking should note the specific conditions of their meal preparation. Further exploration into the nutritional benefits of salmon, such as omega-3 fatty acids and protein content, may also be valuable.
What Are the Macronutrient Contents of 6 Oz of Baked Salmon?
The macronutrient contents of 6 oz of baked salmon are approximately 367 calories, with 40 grams of protein, 22 grams of fat, and 0 grams of carbohydrates.
- Macronutrients in 6 oz of Baked Salmon:
– Protein: 40 grams
– Fat: 22 grams
– Carbohydrates: 0 grams
– Calories: 367 calories
Baked salmon offers a rich profile of essential nutrients. Here’s a detailed explanation of the macronutrients.
-
Protein: Baked salmon contains 40 grams of protein per 6 oz serving. Protein is crucial for muscle repair, immune function, and the production of enzymes and hormones. According to the USDA, salmon is a complete protein source, meaning it provides all nine essential amino acids necessary for human health. Consuming adequate protein is vital for maintaining muscle mass, especially during weight loss or aging.
-
Fat: Baked salmon has about 22 grams of fat, primarily consisting of healthy fats like omega-3 fatty acids. Omega-3s are known for their benefits in reducing inflammation, supporting heart health, and improving brain function. A 2017 study by Mozaffarian and Wu highlighted that omega-3 fatty acids can lower the risk of cardiovascular disease when included in a balanced diet.
-
Carbohydrates: Baked salmon contains 0 grams of carbohydrates. This makes it an excellent option for low-carb diets, such as ketogenic diets, which focus on reducing carbohydrate intake to promote ketosis.
-
Calories: The total caloric content of 6 oz of baked salmon is approximately 367 calories. This calorie count can aid in meal planning for those looking to manage their weight. Balancing calorie intake with energy expenditure is key to maintaining a healthy weight.
Including salmon in your diet can provide numerous health benefits due to its rich nutrient profile. It serves as an excellent source of high-quality protein and healthy fats, while being free of carbohydrates.
How Do Cooking Methods Influence the Caloric Content of Baked Salmon?
Cooking methods significantly influence the caloric content of baked salmon by affecting moisture retention, fat content, and temperature, leading to variations in calorie density.
-
Moisture Retention: Baking often retains moisture compared to other cooking methods like frying or grilling. Salmon contains natural oils and water, which contribute to its caloric content. When baked, these moisture levels are preserved, leading to a lower calorie density. Studies show that retaining moisture can preserve around 20-30% more of the fish’s inherent caloric content compared to methods that cause evaporation.
-
Fat Content: The method of cooking can also impact the amount of added fats. If salmon is baked with minimal oil or butter, it maintains its natural fat content, which is about 13 grams per 3-ounce serving. Conversely, methods that involve more added fats, such as frying or sautéing, can increase the total calorie count significantly. For instance, frying can increase caloric content by as much as 50-100 calories due to the absorption of cooking oil.
-
Temperature: Baking generally uses lower temperatures compared to other methods like broiling or grilling. Cooking at high temperatures can lead to fat melting away and altering the density of calories in the portion. Research from the Journal of Culinary Science & Technology indicates that baking at moderate temperatures (around 350°F to 400°F) helps preserve essential nutrients and keeps calorie levels more stable, averaging approximately 280-300 calories for a 6-ounce piece of baked salmon compared to higher figures from other methods.
These key points illustrate how cooking techniques can markedly alter the caloric content of baked salmon by influencing moisture, fat addition, and cooking temperatures.
What Are the Health Benefits of Eating Baked Salmon?
Baked salmon offers numerous health benefits, making it a valuable addition to a balanced diet.
The main health benefits include:
1. High in Omega-3 Fatty Acids
2. Rich Source of Protein
3. Contains Essential Vitamins and Minerals
4. Supports Heart Health
5. Promotes Brain Function
6. Aids in Weight Management
7. May Reduce Inflammation
These benefits highlight the significant nutritional value of baked salmon. However, some may consider the environmental impact of salmon farming and the presence of potential contaminants.
-
High in Omega-3 Fatty Acids: Baked salmon is high in omega-3 fatty acids, which are essential fats that the body cannot produce on its own. Omega-3s contribute to heart health by lowering triglycerides and reducing the risk of heart disease, as supported by research from the American Heart Association (AHA). A recent study by Mozaffarian et al. (2020) emphasizes that consuming fish high in omega-3s can significantly lower heart disease risk.
-
Rich Source of Protein: Baked salmon is an excellent source of high-quality protein. Protein is vital for maintaining muscle mass, supporting immune function, and promoting overall health. According to the Dietary Guidelines for Americans, protein helps with tissue repair and growth, making it essential in balanced diets.
-
Contains Essential Vitamins and Minerals: Baked salmon provides various vitamins and minerals, including vitamin D, selenium, and B vitamins. Vitamin D is crucial for bone health and immune function, while selenium plays a vital role in metabolism and thyroid function. A study by the National Institutes of Health (NIH) indicates that adequate selenium intake may support immune health.
-
Supports Heart Health: Baked salmon’s nutrient profile promotes cardiovascular health. It can help decrease blood pressure and improve cholesterol levels. Research highlighted by the AHA indicates that regular fish consumption is associated with lower mortality rates from heart disease.
-
Promotes Brain Function: The omega-3 fatty acids in baked salmon support cognitive function and may help preserve brain health. Studies, including one published in the journal Frontiers in Aging Neuroscience (2019), suggest that omega-3s can slow cognitive decline in older adults.
-
Aids in Weight Management: Baked salmon may assist in weight management due to its high protein content. Protein increases satiety and reduces hunger, making it easier to manage calorie intake. Research from the Journal of Nutrition (2018) supports the idea that high-protein diets can aid in weight loss.
-
May Reduce Inflammation: Regular consumption of baked salmon may help reduce inflammation in the body. The omega-3 fatty acids have anti-inflammatory properties, which can alleviate symptoms of chronic inflammatory diseases. A study in the Journal of Clinical Investigation (2019) found that omega-3s significantly reduced inflammatory markers in individuals with inflammatory conditions.
While baked salmon clearly has many health benefits, it is worth considering the potential environmental concerns associated with salmon farming, which can include pollution and sustainability issues. Balancing these aspects is essential for those who prioritize both health and environmental impact.
How Does Baked Salmon Support Heart Health?
Baked salmon supports heart health through several key components. First, it provides omega-3 fatty acids. These healthy fats reduce inflammation and lower blood pressure. Second, baked salmon is high in protein. This helps maintain muscle mass and promotes overall cardiovascular health. Third, it contains essential vitamins and minerals. These nutrients, such as vitamin D and selenium, contribute to heart function. Additionally, regular consumption of baked salmon may help decrease the risk of heart disease. Together, these factors make baked salmon a heart-healthy choice.
What Essential Vitamins and Minerals Are Present in Baked Salmon?
Baked salmon is rich in several essential vitamins and minerals. It is particularly known for its high content of omega-3 fatty acids, protein, and various micronutrients.
The main vitamins and minerals present in baked salmon include:
1. Vitamin D
2. Vitamin B12
3. Selenium
4. Niacin
5. Phosphorus
6. Omega-3 fatty acids
Notably, perspectives on salmon consumption vary. Some advocate for its health benefits, while others raise concerns about mercury levels in fish. Environmentalists may highlight sustainability issues surrounding salmon farming.
1. Vitamin D:
Vitamin D in baked salmon supports bone health and immune function. A serving provides approximately 570 IU, contributing significantly to the daily recommended intake. Research shows that adequate vitamin D levels can reduce the risk of chronic diseases, including certain cancers.
2. Vitamin B12:
Vitamin B12 is vital for nerve function and the production of DNA and red blood cells. Baked salmon is an excellent source, with around 4.9 micrograms per serving. A deficiency can lead to anemia and neurological issues. Studies suggest that higher B12 levels can improve mood and cognitive function.
3. Selenium:
Selenium is a trace mineral with antioxidant properties. Baked salmon delivers about 40 micrograms per serving. It plays a crucial role in metabolism and protects against oxidative stress. Research indicates that selenium may reduce the risk of certain cancers.
4. Niacin:
Niacin, or vitamin B3, aids in energy production and DNA repair. Baked salmon contains around 8.5 milligrams per serving. Niacin is also known to improve cholesterol levels and support cardiovascular health. Some studies have linked niacin to reduced cardiovascular disease risk.
5. Phosphorus:
Phosphorus is essential for healthy bones and teeth. A typical serving of baked salmon provides approximately 250 milligrams. It also plays a role in energy storage and transfer. Research highlights that phosphorus is crucial for proper cellular function.
6. Omega-3 Fatty Acids:
Omega-3 fatty acids are critical for heart and brain health. Baked salmon is one of the richest sources, containing about 1,500 milligrams per serving. Studies show that omega-3s can reduce inflammation and support cardiovascular health. Various health organizations recommend regular fish consumption for overall well-being.
How Can You Include 6 Oz of Baked Salmon in Your Daily Diet?
Including 6 oz of baked salmon in your daily diet can enhance nutrition by providing essential fatty acids, high-quality protein, and important vitamins and minerals.
Salmon is rich in omega-3 fatty acids, which support heart health. A study by Mozaffarian & Wu (2011) highlights that omega-3s can reduce the risk of coronary heart disease. These fatty acids also offer anti-inflammatory properties.
Salmon serves as an excellent source of protein, crucial for muscle maintenance and growth. According to the USDA, a 6 oz serving contains approximately 36 grams of protein. This amount can help meet the recommended daily intake for adults, which is about 46 grams for women and 56 grams for men.
It contains several essential vitamins and minerals. B vitamins, particularly B12 and B6, play significant roles in energy metabolism. A 6 oz serving provides about 2.4 micrograms of vitamin B12, which is over 100% of the daily value required.
Salmon is also rich in selenium, a mineral that supports immune function and thyroid health. A 6 oz portion contains approximately 40 micrograms of selenium, meeting about 73% of the daily requirement for adults.
You can include baked salmon in your daily diet in various ways:
- As a main dish: Serve it with vegetables and whole grains for a balanced meal.
- In salads: Flake the salmon and add it to salads for added protein.
- In sandwiches or wraps: Use salmon as a filling for healthy sandwiches.
- For breakfast: Incorporate it in omelets or with scrambled eggs.
Consuming salmon two to three times a week can help incorporate these nutrients effectively. This frequency aligns with the American Heart Association’s recommendation for fatty fish consumption to support cardiovascular health.
What Are Some Creative Recipes for Baked Salmon?
Baked salmon can be prepared in creative and delicious ways to suit various tastes and occasions. Here are some creative recipes to try:
- Honey Garlic Baked Salmon
- Lemon Dill Baked Salmon
- Pesto Baked Salmon
- Teriyaki Baked Salmon
- Maple Mustard Baked Salmon
Each of these recipes showcases unique flavors and cooking techniques, allowing for diverse culinary exploration. Additionally, opinions on flavor pairings may vary. Some may prefer sweeter glazes, while others like savory herbs.
-
Honey Garlic Baked Salmon:
Honey garlic baked salmon combines sweet honey and savory garlic. This recipe typically uses honey, minced garlic, soy sauce, and ginger. The mix creates a sweet and tangy glaze. According to a study by the USDA, salmon is high in Omega-3 fatty acids, which are beneficial for heart health. -
Lemon Dill Baked Salmon:
Lemon dill baked salmon features fresh lemon juice and dill, which enhances the fish’s natural flavor. This recipe is simple and requires lemon, fresh dill, salt, and pepper. Research from the Journal of Nutrition shows that lemon can improve iron absorption from the meal, making this recipe both delicious and nutritious. -
Pesto Baked Salmon:
Pesto baked salmon utilizes basil pesto for a vibrant flavor. This recipe involves covering salmon fillets with pesto and baking them until cooked. Pesto is rich in healthy fats, primarily from olive oil and pine nuts. A study in the Culinary Journal highlights that basil contributes anti-inflammatory benefits alongside flavor. -
Teriyaki Baked Salmon:
Teriyaki baked salmon features a sweet and savory glaze made with soy sauce, mirin, and sugar. The recipe is popular for its rich flavor. Research published in Food Science indicates that this flavor profile can stimulate appetite, making teriyaki salmon a favorite in many households. -
Maple Mustard Baked Salmon:
Maple mustard baked salmon blends sweet maple syrup with tangy mustard. The ingredients create a balanced glaze that caramelizes as it cooks. A case study in Culinary Trends emphasizes that cooking methods affecting glaze texture can significantly enhance flavor perception among diners. This combination offers an excellent source of protein while satisfying a sweet craving.
How Can Baked Salmon Be Paired with Other Nutrient-Dense Foods?
Baked salmon pairs well with various nutrient-dense foods that enhance its flavor and nutritional profile, including leafy greens, whole grains, healthy fats, and colorful vegetables.
Leafy greens: Combining baked salmon with leafy greens like spinach and kale provides a rich source of vitamins A, C, and K. Leafy greens are low in calories but high in fiber, promoting digestive health. A study published in the American Journal of Clinical Nutrition (Boeing et al., 2012) found that higher consumption of leafy greens is associated with reduced risk of chronic diseases.
Whole grains: Serving baked salmon with quinoa, brown rice, or farro adds complex carbohydrates and fiber. Whole grains contain essential nutrients like B vitamins, iron, and magnesium. According to research from the Harvard School of Public Health, whole grains can lower the risk of heart disease when included in a balanced diet.
Healthy fats: Pairing baked salmon with sources of healthy fats, such as avocado or olive oil, enhances nutrient absorption. Fat-soluble vitamins (A, D, E, and K) found in salmon require fat for optimal absorption. A study in the Journal of Nutrition (Ghosh et al., 2018) indicates that healthy fats can improve cardiovascular health and reduce inflammation.
Colorful vegetables: Adding a variety of colorful vegetables like bell peppers, tomatoes, and carrots alongside baked salmon increases the intake of antioxidants, vitamins, and minerals. These vegetables contribute to overall health and can lower the risk of chronic disease. Research shows that a diet rich in colorful fruits and vegetables can improve overall longevity (Boeing et al., 2012).
By combining baked salmon with these nutrient-dense foods, you create a well-rounded meal that is not only flavorful but also supports overall health and wellness.
Related Post: