Pan Seared Salmon Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pan Seared Salmon contains 160 calories, 11.5g protein, 14g carbs, and 6.5g fat per one plate (350g). It is a source of sodium, iron, zinc.
Nutrition Facts — one plate (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 kcal | 8% |
| Protein | 11.5g | 23% |
| Carbohydrates | 14.0g | 5% |
| Total Fat | 6.5g | 8% |
| Fiber | 2.0g | 7% |
| Sugar | 0.50g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 26.0mg | 9% |
| Sodium | 320.0mg | 14% |
| Calcium | 36.0mg | 3% |
| Iron | 260.0mg | 1444% |
| Magnesium | 1.0mg | 0% |
| Zinc | 170.0mg | 1545% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.35mcg | 15% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 1.3mcg | 1% |
| Phosphorus | 7.0mg | 1% |
Is Pan Seared Salmon Good for You?
Pan Seared Salmon provides 160 calories per one plate (350g) with 11.5g protein, 14g carbohydrates, and 6.5g fat. It is a source of sodium (14% dv), iron (1444% dv), zinc (1545% dv).
Pan-seared salmon fillet served over a blend of cooked ancient grains such as quinoa, farro, or freekeh
Key Health Benefits of Pan Seared Salmon
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1545% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (206% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B12 (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11.5g protein per serving to support satiety and muscle maintenance.
How to Track Pan Seared Salmon Nutrition with Gram
Use Gram to log pan seared salmon and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pan seared salmon?
Pan Seared Salmon contains 160 calories per one plate (350g).
How much protein is in pan seared salmon?
Pan Seared Salmon provides 11.5g of protein per one plate (350g).
How many carbs are in pan seared salmon?
Pan Seared Salmon has 14g of carbohydrates per one plate (350g).
Is pan seared salmon good for tracking nutrition?
Yes. Pan Seared Salmon can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pan seared salmon in a meal plan?
Use Pan Seared Salmon as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pan seared salmon and thousands of other foods with the Gram app.