Salmon for Weight Loss: is it Really Essential?

There are so many different sea creatures in different bodies of water. They’re beautiful to look at, and some of them are even delicious to eat! Not only that, but they usually offer a lot of health benefits. One of the best seafoods out there is salmon, highly valued among those seeking to eat healthy and lose weight. It is rich in essential nutrients that make it a great choice for meals. If you want to learn more, keep reading!

What is Salmon?

Salmon is a saltwater fish common in the waters of California the Pacific Northwest, and Alaska. They swim through bays and upstream into freshwater environments to reproduce, making them pretty unique among harvested fish. Salmon can be prepared in a number of ways, including pickling, smoking, broiling, roasting, grilling or poaching. It’s often found in pasta dishes, sandwiches and salads.

Salmon may just be the best kind of fish for those who say they don’t like fish, because it has a surprisingly meaty flavour. It may even help wean you off red meat! Orthodox wisdom says most things that are good for us may not taste that good, but salmon debunks this theory immediately. This fish is rich in omega-3 fatty acids and is one of the few types of fish that pairs well with a red wine. Its raw eggs, served under the moniker ‘ikura’, are also delicious!

Nutritional Facts of Salmon

Salmon has a lot of nutrients that help strengthen the body. 3 ounces, or about 85 grams, of Atlantic salmon has:

Protein18.79 grams
Carbohydrates0 gram
Fat10.5 grams
*The same amount of salmon also has:
Nutrient% Daily Value
Vitamin A4%
Vitamin B1282%


Wild-caught salmon is richer in nutrients than farmed salmon. The same quantity of wild salmon has:

Protein3.65 grams
Carbohydrates0 gram
Fat19.93 grams
*The same amount of salmon also has:
Nutrient% Daily Value
Vitamin A4.8%
Vitamin B12177%
Vitamin D64%


Salmon is low in cholesterol, meaning you can eat it without worrying about raising your levels.

How to Choose the Best Salmon for You

How do we go about choosing the right type of salmon? There are so many choices, and it can be quite overwhelming at first. Use this list for reference.

  • Farmed vs. Wild: this depends on various factors. As stated earlier, wild salmon is healthier, but it tends to be more expensive. This really depends on preference.
  • Atlantic or Pacific: Pacific varieties have flesh that ranges from a deep orange to a bright red color. Atlantic ones, on the other hand, have pink flesh and are generally farmed because of the impact of water pollution.
  • Fresh or Frozen: this is actually a tough call, and it may just probably be a matter of preference, but whatever you choose, you will still have an easy, quick and delightful meal.

How does Salmon Help with Weight Loss?

The connection between salmon and losing weight may have come from a 2007 study in which overweight men who followed a reduced-calorie diet that incorporated salmon lost a whopping 2 pounds more than those men who followed the same diet without the fish. Salmon may not be a magic solution, but it really does offer a lot of benefits, including large amounts of satiating protein, which helps keep hunger at bay more effectively than carbs or fat.

Hunger control is a key factor in successful diet, and many studies show that a diet high in protein will help you burn more calories. Including salmon into your diet regularly can help preserve your muscle mass while helping you lose weight.


Salmon has everything it needs to be a great addition to a weight loss menu, but it won’t really help you if it’s the only change you make. It needs to be part of a reduced-calorie diet and regular exercise regime.


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