How Much Calcium is in Salmon Fillet? The Nutritional Benefits of This Fish

Salmon is well known as an excellent source of heart-healthy omega-3 fatty acids, high-quality protein, and various vitamins and minerals. But exactly how much calcium does salmon provide? As a fish with edible bones, salmon contains more calcium than you may realize when consuming fillets. Let’s analyze the calcium content in salmon fillets and the numerous health benefits this oily fish offers.

Calcium Levels in Salmon Fillets

The calcium content in a 3-ounce (85 gram) serving of salmon fillet ranges from about 6-20% of the recommended daily intake with most Atlantic salmon fillets providing around 10%.

So for a typical fillet size, you can expect approximately:

• Coho salmon: 10% RDI calcium (27 mg)
• King salmon: 15% RDI calcium (40 mg)
• Atlantic salmon: 13% RDI calcium (35 mg)
• Sockeye salmon: 6% RDI calcium (16 mg)

Calcium levels can vary based on factors like fish size, diet, and time of year. But overall salmon fillets contain a meaningful amount of this bone-strengthening mineral.

Benefits of Consuming Salmon Bones

While salmon fillets provide calcium naturally, consuming the bones can augment your intake. Salmon bones are soft, pliable, and completely edible.

Here are some key benefits of salmon bones:

• Excellent source of calcium – the bones contain even higher levels than the fish flesh.
• Provides other minerals like phosphorus, magnesium, iron, zinc, and selenium.
• Natural source of collagen, shown to promote skin, joint, and gut health.
• Adds flavor and texture contrast when bones are left in or ground up before cooking.

When preparing salmon at home consider baking, broiling, poaching or pan-searing the fish with the bones left in for maximum nutrition. Canned salmon also includes soft, edible bones.

Other Nutrients in Salmon

Beyond its calcium content, salmon is one of the most nutritious fish you can eat:

• High-quality protein: Provides around 22g protein per 3 oz serving. Contains essential amino acids for growth and maintenance.

• Omega-3 fatty acids: Rich in anti-inflammatory EPA and DHA. Promotes heart and brain health.

• B vitamins: Supply B12, niacin, riboflavin, and B6. Support energy production and red blood cell formation.

• Potassium: Needed for fluid balance, muscle contractions, and nerve signaling.

• Selenium: Important antioxidant that protects cells and boosts immunity.

• Phosphorus: Works with calcium to build strong bones and teeth. Also aids protein synthesis.

• Vitamin D: Wild salmon contains vitamin D, uncommon in other fish. Crucial for calcium absorption.

Health Benefits of Salmon

Consuming salmon fillets and bones on a regular basis provides not just calcium, but an array of other health advantages:

• Improves heart health by lowering blood pressure, triglycerides, and risk of abnormal heart rhythms.
• Reduces inflammation throughout the body when eaten weekly.
• Supports brain function and may aid in preventing dementia and Alzheimer’s disease.
• Helps preserve bone mineral density and prevent osteoporosis as we age.
• Promotes healthy cholesterol levels by raising HDL (good) cholesterol.
• May help regulate blood sugar control and reduce diabetes risk.
• Contains unique antioxidants like astaxanthin that combat cellular damage.
• Provides nutrients important for vision, immune function, skin, hair, and nails.

Aim to consume salmon 1-2 times per week to reap the anti-inflammatory, antioxidant, and disease-fighting properties of this nutritional powerhouse fish.

How to Select High-Quality Salmon

To get the most nutritional bang for your buck, choose high-quality salmon by looking for:

• Deep red-orange hue: Indicates higher astaxanthin and omega-3 content.

• Firm, elastic texture: Flesh should bounce back when pressed gently.

• Vibrant, clear eyes: Sunken, cloudy eyes signify an older fish.

• No discoloration or dryness: Should look freshly cut, not dried out.

• Fresh, mild odor: Ammonia-like scent means salmon is past peak freshness.

Farm-raised Atlantic salmon tends to be more affordable and widely available year-round. Opt for wild-caught salmon like sockeye and king for greater omega-3s.

Simple Ways to Enjoy Salmon

Here are quick and healthy ways to reap the many benefits of salmon fillets and bones:

• Pan-sear salmon fillets in olive oil with fresh herbs and lemon.
• Marinate salmon in soy sauce, sesame oil, and ginger before broiling.
• Grill salmon steaks basted with teriyaki sauce for easy protein.
• Bake salmon with plenty of garlic, rosemary, and mustard.
• Flake canned salmon over salads or fold into pasta dishes.
• Poach salmon fillets in tomato sauce with capers and olives.
• Make salmon cakes with chopped fillets, eggs, and whole wheat breadcrumbs.
• Smoke salmon with low heat and enjoy it sliced with crackers.

With its stellar nutritional profile and chameleon-like ability to pair well with most flavors, salmon is one of the healthiest fish choices you can make. An average fillet contains a decent amount calcium, while the bones offer additional minerals, collagen, and texture. Reap salmon’s anti-inflammatory omega-3s, protein, antioxidants, and much more by making it a dietary staple.

Frequently Asked Questions About Salmon Nutrition

If you are looking to incorporate more salmon for its calcium and other nutrients, you may have some lingering questions about buying, storing, and cooking this superstar fish. Here are answers to some of the most common FAQs:

How long does fresh salmon last in the fridge?

• Kept at 36-40°F, fresh salmon will stay good for 2-3 days.

Can you freeze salmon fillets?

• Yes, freeze tightly wrapped fillets for 2-3 months. Thaw in fridge before cooking.

Is canned salmon as nutritious as fresh?

• Canned retains most nutrients, as it is cooked at low temperatures.

Is wild or farmed salmon healthier?

• Wild has more omega-3s but costs more. Both are good choices.

What is the healthiest way to cook salmon?

• Grilling, baking, and poaching are best to retain nutrients. Avoid breaded or fried.

Does cooking salmon diminish its calcium levels?

• No, calcium and other minerals remain stable when fish is cooked properly.

Can pregnant women eat salmon?

• Yes, salmon benefits fetal brain development. Aim for lower mercury wild-caught varieties.

Is it okay to eat the salmon skin?

• Salmon skin is delicious when crispy! It also provides additional healthy fats and nutrients.

Now that you are a salmon nutrition expert, you can fully enjoy salmon fillets and bones knowing they provide ample amounts of calcium, omega-3 fats, high-quality protein, vitamins, and minerals. Incorporate salmon into your diet regularly for improved heart, brain, bone, and whole body health.

An Overview of Calcium and Its Health Benefits

Before wrapping up this guide on salmon nutrition, let’s do a quick overview of why calcium is so crucial for health and how much you need daily.

Calcium is the most abundant mineral in the human body, making up about 2% of total body weight. Over 99% of the calcium in your body is stored in your bones and teeth. The remaining 1% is found in blood, muscles and other tissue.

This mineral plays several critical roles, including:

• Building and maintaining strong bones and teeth
• Supporting muscle, heart and digestive functions
• Managing blood calcium levels
• Transmitting nerve signals
• Blood clotting

Without adequate calcium, you may be at risk for osteoporosis and fractures later in life. Low calcium intake can also lead to cramps and spasms in muscles and nerves.

The recommended dietary allowance (RDA) for calcium is:

• 1,000 mg per day for adult men and women until age 50
• 1,200 mg daily for women over 50 to slow bone loss from aging
• 1,300 mg per day for men 71 and older

The good news is that you can get all the calcium you need from a healthy balanced diet that includes dairy, leafy greens, salmon, beans, tofu and other wholesome foods like the delicious recipes found in this article!