Salmon is one of the most nutritious and delicious fish available. Trader Joe’s Atlantic salmon with lemon herb butter is a quick and easy meal option that provides high-quality protein and healthy fats. However, many people wonder just how many calories are in this popular Trader Joe’s item.
In this article, we will analyze the calorie and nutrition information for Trader Joe’s Atlantic salmon with lemon herb butter. We will look at the total calories per serving as well as the calories from fat, protein, and carbohydrates. Additionally, we will examine the full nutrient profile and see how this salmon option fits into a balanced diet. Read on to learn more about the calorie count and nutrition facts for this tasty Trader Joe’s product.
Calories per Serving
According to the Trader Joe’s nutrition label, each 4oz serving of Trader Joe’s Atlantic Salmon with Lemon Herb Butter contains:
| Calories | 220 |
|---|---|
| Calories from Fat | 100 |
| Total Fat | 11g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 75mg |
| Sodium | 190mg |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Protein | 23g |
So in total, each 4oz serving of this salmon contains 220 calories. Of those 220 calories, 100 come from fat, while the remaining 120 calories come from protein. There are no carbohydrates or sugars in this product.
Calories from Macronutrients
Now let’s take a closer look at where those 220 calories come from:
Fat
There are 100 calories that come from the 11g of total fat per serving. The majority of the fat is unsaturated “healthy” fats like omega-3s. Salmon is naturally high in these beneficial fats, which provide sustained energy and are important for health.
Protein
The 23g of protein provides about 120 calories per serving. Protein is essential for building and repairing muscle tissue, supporting the immune system, and keeping you feeling full. Salmon is an excellent source of high-quality protein.
Carbohydrates
There are 0g net carbs in this salmon, so no calories come from carbohydrates. Keeping carbohydrates low promotes a healthy blood sugar balance.
Full Nutrition Facts
In addition to calories, fat, and protein, here is the full nutrition label for Trader Joe’s Atlantic Salmon with Lemon Herb Butter:
| Nutrient | Per Serving | % Daily Value |
|---|---|---|
| Calories | 220 | 11% |
| Total Fat | 11g | 14% |
| Saturated Fat | 3g | 15% |
| Trans Fat | 0g | — |
| Cholesterol | 75mg | 25% |
| Sodium | 190mg | 8% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Total Sugars | 0g | — |
| Protein | 23g | 46% |
As you can see, this salmon provides an impressive 46% of the Daily Value for protein per serving. It also contains healthy unsaturated fats and omega-3 fatty acids, with just 3g of saturated fat per serving. The sodium is moderate at 8% DV. There are no carbohydrates or sugar.
Benefits of Salmon
Beyond being low in calories, Trader Joe’s Atlantic salmon with lemon herb butter offers many benefits:
– High-quality protein to support muscle tissue, satiety, and overall health. Protein has a high thermogenic effect, meaning it burns more calories during digestion.
– Anti-inflammatory omega-3 fatty acids EPA and DHA from the salmon. These healthy fats promote heart health, brain function, and more.
– Vitamins and minerals including B-vitamins, potassium, selenium, and vitamin D. Salmon provides an array of important micronutrients.
– Convenience – the salmon comes pre-seasoned, taking the guesswork out of meal prep. This makes it easy to enjoy the nutrition of salmon anytime.
Fitness Goals
At just 220 calories per serving, Trader Joe’s Atlantic Salmon with Lemon Herb Butter can fit into a variety of fitness goals:
Weight Loss
The high protein and low calorie density of this salmon makes it an excellent choice for fat loss and weight management. Protein requires more energy to digest, which boosts metabolism. And you can eat a large portion of salmon for relatively few calories.
Muscle Gain
If building lean muscle mass is your goal, the 23g of protein per serving makes this salmon a smart dietary choice. Consuming enough protein is critical for muscle protein synthesis. Salmon provides protein along with anti-inflammatory fats to support recovery.
Athletic Performance
Salmon provides nutrients important for sports performance – protein to build and repair muscle, omega-3s to reduce inflammation, B-vitamins for energy production, and minerals like selenium and phosphorus for optimal health. Eating salmon can support your athletic training routine.
Conclusion
Trader Joe’s Atlantic Salmon with Lemon Herb Butter contains 220 calories per 4oz serving. It provides 23g of protein and 11g of healthy fats for a well-balanced meal that offers key nutrients and anti-inflammatory compounds. At under 250 calories per serving, this salmon can be incorporated into various eating plans for weight management, muscle building, sports performance, and overall healthy nutrition.