1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 15.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 352.9 mg | 15% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 2.4 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 470.6 mcg | 2353% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 705.9 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salmon with mushrooms and spinach
Salmon with mushrooms and spinach is a wholesome dish often found in various global cuisines like Mediterranean or Scandinavian styles, which emphasize fresh, nutrient-dense ingredients. Salmon is an excellent source of high-quality protein and omega-3 fatty acids, while mushrooms and spinach add valuable dietary fiber, vitamins, and minerals to the meal. This combination creates a nutrient-rich profile that supports cardiovascular health and immune function, as well as providing essential micronutrients such as vitamin D, iron, and magnesium. With its balance of healthy fats, lean protein, and complex carbohydrates, the dish is highly satisfying and aligns with many health-conscious dietary patterns.
Health Benefits
- Promotes heart health due to salmon’s omega-3 fatty acids (EPA and DHA) which help reduce inflammation and lower the risk of heart disease.
- Supports immune function with mushrooms providing selenium, an essential antioxidant, and spinach supplying vitamin C.
- Enhances bone health as both spinach and salmon are sources of vitamin D and calcium.
- Aids in eye health from spinach’s lutein and zeaxanthin, carotenoids that protect against macular degeneration.
- Boosts muscle growth and repair due to the high protein content in salmon.
Dietary Considerations
Selection and Storage
Store raw salmon in the coldest part of the refrigerator and consume within 1-2 days. Fresh mushrooms and spinach should be refrigerated and used within a few days for optimal freshness. Cooked leftovers should be stored in an airtight container and consumed within 1-2 days.
Common Questions About Salmon with mushrooms and spinach Nutrition
Is Salmon with Mushrooms and Spinach high in protein?
Yes, salmon is an excellent source of protein, with a standard 3-ounce serving providing around 22-25 grams. Combined with mushrooms and spinach, this dish remains high in protein while also contributing essential vitamins and minerals like vitamin D and iron.
Can I eat Salmon with Mushrooms and Spinach on a keto diet?
Yes, this dish is very keto-friendly. Salmon is a rich source of healthy fats and protein, while mushrooms and spinach are low-carb, nutrient-dense vegetables, making the combination an excellent choice for a keto diet.
What are the health benefits of eating Salmon with Mushrooms and Spinach?
This dish is packed with omega-3 fatty acids from salmon, which support heart and brain health. Mushrooms can boost the immune system and provide antioxidants, while spinach is rich in vitamin K, iron, and magnesium, which promote bone and cardiovascular health.
What is the recommended portion size for Salmon with Mushrooms and Spinach?
A healthy serving size would be around a 3-4 ounce portion of salmon (about the size of a deck of cards), half a cup of cooked mushrooms, and one cup of cooked spinach. This balance helps ensure proper nutritional intake while keeping calories in check.
How does Salmon with Mushrooms and Spinach compare to other fish dishes?
Compared to other fish dishes, this combination provides a well-rounded mix of healthy fats, protein, and low-calorie vegetables. Unlike breaded or fried fish dishes, this option is lower in calories and avoids unhealthy fats, making it a better choice for heart health and weight management.
