Salmon burgers have grown in popularity in recent years as a healthier alternative to traditional beef burgers. Salmon is packed with nutrients and health benefits that make it an ideal choice for burgers. Here is an in-depth look at why salmon burgers are so nutritious and healthy.
High in protein
Salmon is an excellent source of high-quality protein. A 3.5 ounce serving of salmon contains about 22 grams of protein. Protein is essential for building and repairing muscles, supporting bone health, and keeping you feeling full between meals.
Salmon burgers can provide the same protein punch as salmon fillets. Adding salmon to your burger gives you a massive protein boost compared to an all-beef burger. The high protein content of salmon burgers helps keep you satisfied and energized.
Rich in B vitamins
Salmon contains a variety of important B vitamins including B12, niacin, and B6. These B vitamins help with cellular energy production, liver function, brain health, DNA synthesis, and reducing tiredness and fatigue.
Just a 3 ounce serving of cooked salmon provides over 100% of the recommended daily amount of B12 and over half the recommended amount of B6. The natural abundance of B vitamins in salmon gets passed on to salmon burgers.
High in omega-3 fatty acids
Salmon is one of the best sources of beneficial omega-3 fatty acids. It contains high amounts of both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These healthy fats have anti-inflammatory properties and provide many health perks.
Research shows omega-3s can boost heart health, lower blood pressure, reduce triglycerides, and support brain function. Salmon burgers provide a tasty way to get your omega-3s.
| Salmon (3.5 oz serving) | EPA | DHA |
|---|---|---|
| Wild salmon | 650 mg | 750 mg |
| Farmed salmon | 570 mg | 510 mg |
Loaded with minerals
In addition to vitamins and omega-3s, salmon contains an array of important minerals. Some of the key minerals found in salmon include:
- Potassium – helps control blood pressure
- Selenium – antioxidant that supports immune function
- Phosphorus – supports bone health
- Magnesium – involved in energy production
- Zinc – immune supporting mineral
- Iron – essential for oxygen transport in blood
By using salmon as the base, you can create a burger that delivers a spectrum of vital minerals to support whole-body health.
Contains astaxanthin
Wild salmon get their pink color from astaxanthin, an antioxidant carotenoid. Farmed salmon may be fed astaxanthin supplements to get the same color.
Astaxanthin acts as an antioxidant in the body to help neutralize potentially damaging free radicals. Research suggests astaxanthin may help with inflammation, heart health, muscle endurance, and neuroprotection.
Astaxanthin content in salmon
| Type of salmon | Astaxanthin amount |
|---|---|
| Wild sockeye salmon | 18-28 mg per kg |
| Coho salmon | 6-12 mg per kg |
| Atlantic salmon | 4-12 mg per kg |
Low mercury levels
Unlike some other fish and seafood, salmon tends to be low in mercury. Mercury is a toxic heavy metal that can build up in the body and cause health problems when consumed in high amounts.
The small size, short lifespan, and low mercury levels make salmon a safer choice. Salmon burgers made from fresh fillets are very low risk for excessive mercury exposure.
Average mercury levels in salmon
| Fish | Mercury content (parts per billion) |
|---|---|
| Canned salmon | 3 ppb |
| Fresh salmon | 4 ppb |
| Cod | 48 ppb |
| Tuna | 358 ppb |
Contains antioxidants
Salmon provide an array of antioxidants including astaxanthin, selenium, and vitamin E. These compounds help combat oxidative stress caused by free radicals.
Oxidative stress contributes to cellular damage and has been linked to health conditions like cancer, diabetes, Alzheimer’s and cardiovascular disease.
Eating salmon burgers made with antioxidant-rich salmon can help reduce your risk of oxidative stress and related diseases.
Top antioxidants in salmon
| Antioxidant | Key benefits |
|---|---|
| Astaxanthin | Anti-inflammatory, heart health, endurance |
| Selenium | Immune support, thyroid function |
| Vitamin E | Cell membrane protection |
Choline supports brain and liver
Salmon is one of the best natural sources of the nutrient choline. Choline is an essential nutrient that many people don’t get enough of.
It plays important roles in brain development, liver function, nerve signaling, and cardiovascular health. Just a 3 ounce serving of salmon provides over 100% of the recommended daily choline intake.
Choline from salmon helps make salmon burgers a brain-boosting food.
Choline content of salmon
| Food | Choline per 3 oz serving |
|---|---|
| Beef liver | 152 mg |
| Salmon | 187 mg |
| Eggs | 125 mg |
Contains carotenoids
Salmon get their reddish-orange hue from carotenoid pigments. The most common carotenoids found in salmon are astaxanthin and canthaxanthin.
Carotenoids act as antioxidants and have anti-inflammatory effects in the body. Research links higher carotenoid intake to lower risks of cancer, heart disease, and age-related eye disorders.
Salmon burgers provide a boost of health-promoting carotenoids like astaxanthin and canthaxanthin.
Carotenoid content of wild salmon
| Carotenoid | Amount per 3 oz |
|---|---|
| Astaxanthin | 5-40 mg |
| Canthaxanthin | 15-190 mg |
High quality protein for weight control
The high protein content of salmon makes it beneficial for weight management and fat loss. Protein requires more calories to digest than carbs and fat.
Eating protein-rich salmon burgers can increase satiety, reduce calorie intake, boost metabolism, and preserve lean body mass during weight loss.
In one study, people who ate salmon protein three times per week lost 5 more pounds compared to beef or chicken protein after 4 weeks of dieting.
Protein content of salmon vs beef
| Food (3 oz serving) | Protein (grams) |
|---|---|
| Salmon | 17 g |
| Ground beef (90/10) | 15.6 g |
Sustainably sourced
Salmon is one of the most sustainable seafood options. Salmon farms have minimal environmental impact compared to commercial fishing of wild salmon stocks.
Farmed salmon come from contained, monitored aquaculture systems. This eco-friendly approach helps preserve wild salmon populations and marine ecosystems.
Choosing salmon burgers made with responsibly farmed salmon is good for your health and the environment.
Sustainability ratings for salmon
| Salmon Type | Sustainability Rating |
|---|---|
| Wild-caught Pacific salmon | Avoid |
| Farmed Atlantic salmon | Good Alternative |
| US Farmed Coho Salmon | Best Choice |
Easy to prepare
Salmon burgers can be grilled, baked, or pan fried in just a few minutes. The convenience, quick cook time, and simpler preparation compared to beef make them an easy healthy meal option.
You can keep a stash of premade salmon patties in the freezer and cook them straight from frozen as needed. Top with your favorite fixings for an effortless nutritious dinner.
Salmon burger cooking times
| Cooking method | Cook time |
|---|---|
| Grilled | 6-8 minutes per side |
| Baked (400F) | 10-12 minutes |
| Pan-fried | 3-5 minutes per side |
Nutrient-dense substitute for beef
Replacing some of your regular beef consumption with salmon burgers is an easy way to get more healthy fats and nutrients into your diet.
The vitamins, minerals, antioxidants, and omega-3s in salmon provide health advantages over nutrient-poor processed beef. Salmon burgers are also lower in saturated fat and calories than beef.
Substituting salmon burgers for beef just twice a week can significantly improve your nutrition.
Nutrients in 3.5 oz salmon patty vs beef patty
| Salmon burger | Beef burger | |
|---|---|---|
| Calories | 144 | 228 |
| Total fat | 7 g | 15 g |
| Saturated fat | 1 g | 6 g |
| Protein | 19 g | 19 g |
| Omega-3s | 1.4 g | 0.04 g |
Conclusion
Salmon burgers provide a powerful package of nutritious compounds that beef lacks. The high quality protein, abundance of omega-3 fats, vitamins, minerals, and antioxidants in salmon offer remarkable benefits for health.
Replacing beef patties with salmon burgers is an easy way to get more essential nutrients into your diet and improve your nutrition profile. The health advantages, great taste, and convenience make salmon burgers a smart choice.