Fresh salmon calorie content per 100 grams. Calorie content Salmon (lightly salted). Chemical composition and nutritional value

Salmon fish, whose calorie content is relatively low - only 220 kilocalories per 100 grams of product, is one of the favorite dishes on the Russian table. And for good reason! There is an opinion that this fish is very nutritious, but this is not true. Therefore, salmon, whose calorie content will not harm your figure, is safely included in the daily diet, and it is also included in the dietary nutrition program. By the way, this fish does not have the ability to accumulate harmful substances in its tissues, which only emphasizes its uniqueness and usefulness. Like any red fish, it is prepared in various forms: salted, fried, pickled, smoked. However, at high temperatures, many beneficial substances are destroyed, so it is recommended to consume salmon smoked or lightly salted.

Salmon. Calorie content

For such a wonderful fish with such an appetizing name as salmon, calorie content is not the main criterion. Proteins, fatty acids, minerals, unsaturated fats and multivitamins give fish a special dietary value. Fatty acids, which regulate the amount of hormones that influence the processes of the circulatory system, have a beneficial effect on the human endocrine system. This means that by eating salmon it is quite possible to get rid of nervous stress and depression. Thanks to this nutritious product, blood circulation in the brain improves.

Lightly salted salmon. Calorie content

The calorie content of lightly salted salmon is practically no different from the calorie content of boiled or fried salmon. However, in this form (salty), it contains the well-known polyunsaturated fatty acid Omega-3, which can give an additional vital bonus to the body (prolongs youth). In addition, it restores damaged tissue, improves the functioning of the gastrointestinal tract, and significantly improves immunity. Salmon fats are not those that settle on the figure or create fatty deposits on the walls of blood vessels. In our case, fats are perfectly absorbed by the human body, which is accompanied by the release of a large amount of vital energy. By the way, the calorie content of salted salmon is 220 kcal. Not too much, right?

Compound

Salmon, whose calorie content is insignificant, contains in its tissues about 22 types of minerals that are simply necessary for our body: sulfur, calcium, magnesium, chlorine and others. This means that by eating salmon, you can improve the health of your hair and nails, as well as strengthen your bone tissue. Since salmon contains a large amount of vitamins, it allows for rapid recovery of strength after physical exertion.

Salmon caviar

Salmon caviar is considered very healthy, the calorie content of which is still slightly higher than that of the fish itself, amounting to 225 kilocalories per 100 grams of product. It is especially recommended for pregnant women. Through the mentioned product, biologically active substances enter the body. Red caviar also contains lecithin, which removes cholesterol from the blood and nourishes nerve endings.

Conclusion

In all types and respects, salmon is a healthy and tasty fish that will decorate any table.

Salmon, or Atlantic salmon, is a valuable and rare fish of the salmon family, living in the waters of the Arctic and Atlantic oceans, in the basins of the Barents, Baltic and White seas, in Lakes Ladoga and Onega. Representatives of this species have an elongated body covered with small shiny scales, an elongated and slightly pointed head, and a large mouth with many sharp, strong teeth. The sides of Atlantic salmon are silvery, the back is gray with a bluish tint, and the fins are brown. Above the lateral line on the body of the fish you can find many dark spots.

The maximum lifespan of salmon in nurseries and wild reservoirs is 13 years. During this time, Atlantic salmon manages to gain weight up to 39 kg and grow in length up to 145 cm. Salmon is sold fresh, frozen, salted and smoked. The carcasses and fillets of this fish are baked, boiled, fried, and used for making soups, pastries, salads, cold appetizers or main courses.

Nutritional value of salmon*

• 22.438 g protein;
• 12.499 g fat;
• 56.469 g water;
• 54.024 mg cholesterol;
• 8.477 g ash.

Vitamins in salmon

• Retinol equivalent (A) – 29.816 mcg;
• Thiamine (B1) – 0.149 mg;
• Tocopherol equivalent (E) – 2.476 mg;
• Riboflavin (B2) – 0.196 mg;
• Nicotinic acid (PP) – 9.978 mg.

Calorie content of salmon

The calorie content of raw salmon is 203.487 kcal. After culinary and thermal processing, its energy value may change. Thus, the calorie content of Atlantic salmon is:

• salty – 201.658 kcal;
• smoked – 199.116 kcal;
• steamed – 186.504 kcal;
• boiled – 179.066 kcal;
• fried – 274.303 kcal.

The energy value of salmon fish soup is 66.002 kcal.

Useful elements in salmon

Microelements salmon contains:

• 0.788 mg iron;
• 3.394 µg molybdenum;
• 0.664 mg zinc;
• 5.877 µg nickel;
• 54.313 mcg chromium;
• 427.097 mcg fluoride.

Macronutrients in salmon:

• 362.907 mg potassium;
• 29.804 mg magnesium;
• 199.044 mg sulfur;
• 208.964 mg phosphorus;
• 59.691 mg sodium;
• 163.194 mg chlorine;
• 9.404 mg calcium.

Useful properties of salmon

• Salmon is a source of easily digestible protein with an optimal amino acid composition.
• Atlantic salmon fillets are rich in vitamin E and other antioxidant compounds. With regular consumption of this fish, the processes associated with the aging of the body slow down, the condition of the skin improves, small facial and age wrinkles are smoothed out, and the risk of the appearance of benign and cancerous tumors is reduced.
• Vitamin A, present in Atlantic salmon fillet, improves vision and prevents the development of malfunctions in the visual apparatus.
• Salmon is a rich source of omega-3 fatty acids, magnesium, potassium and other nutrients that strengthen blood vessels and heart muscle, help remove excess cholesterol from the body, and reduce the likelihood of heart attacks and other cardiac failures.
• Atlantic salmon fillet contains beneficial macro- and microelements that have an anti-inflammatory effect. Nutritionists and traditional healers advise people who are faced with manifestations of inflammatory diseases of the joints and internal organs to include this fish in the diet menu at least once every 10 days.
• Omega-3 fats and other beneficial compounds found in Atlantic salmon fillets improve blood circulation and prevent the formation of blood clots.
• Salmon is rich in substances that alleviate the unpleasant symptoms of psoriasis. Research results show that people who regularly include dishes from this fish in their diet are less likely to experience manifestations of dermatological diseases.
• Daily consumption of salmon helps speed up the body's recovery processes after long-term illnesses and heavy physical exertion.
• Healthy fats, macro- and microelements present in Atlantic salmon help reduce the likelihood of developing asthma and reduce the frequency of asthmatic attacks.
• Atlantic salmon contains a whole complex of B vitamins, which ensure normal functioning of the nervous system. Lovers of dishes made from this fish sleep well, rarely get irritated over trifles, and do not experience frequent mood swings, depression or neuroses. In addition, they can more easily endure traumatic situations and stress.
• Atlantic salmon fillet contains a complex of compounds that activate metabolic processes in the human body.
• Salmon is rich in substances that have a positive effect on the condition of the skeletal system, preventing the development of diseases of the musculoskeletal system. According to doctors, regular consumption of Atlantic salmon helps speed up the process of fusion and restoration of bones after cracks, fractures and other injuries.
• The beneficial elements present in salmon fillet help strengthen the immune system. With regular consumption of this fish, the body's resistance to infectious diseases and colds increases.
• Substances contained in Atlantic salmon improve brain function and help the body recover from mental work.
• Regular consumption of salmon helps replenish the reserves of useful nutrients in the body and helps avoid the development of seasonal vitamin deficiency.

Contraindications and harm to salmon

• An absolute contraindication to salmon consumption is a food allergy to fish and seafood.
• People suffering from hypertension or kidney failure should exclude salted and lightly salted Atlantic salmon from their diet.
• Salmon is a product with increased energy value. People who are obese or trying to lose excess weight should include it in their diet in limited quantities.
• Salmon raised in fish farms are fed with compound feed, which may contain growth hormones, antibacterial drugs, chemical dyes and other substances that are dangerous to the human body. When purchasing Atlantic salmon, it is advisable to give preference to fish caught in wild waters.
• Abuse of Atlantic salmon dishes can negatively affect the well-being and general condition of people suffering from gallstones or urolithiasis, active forms of tuberculosis, acute liver diseases, ulcers of the digestive tract and disorders of the thyroid gland.
• Excessive consumption of salmon can provoke the development of diarrhea and other disorders in the digestive system.

*All measures are based on 100 g of product.

Atlantic salmon, or salmon, is one of the types of salmon fish, a delicious delicacy product, very beneficial for human health. This fish contains easily digestible proteins, which are the main source of calories contained in salmon., as well as healthy unsaturated fatty acids. There are no carbohydrates in salmon.

The meat of this fish is rich in vitamins - it contains vitamins A, C, E, PP and B vitamins, as well as micro- and macroelements - calcium, magnesium, sodium, phosphorus, potassium, chlorine, sulfur, iron, zinc, chromium, iodine, fluorine and others.

Omega-3, omega-6 and omega-9 fatty acids contained in salmon improve the condition of skin, hair, nails, strengthen bones and joints, prolong youth, regulate metabolism, normalize cholesterol levels in the blood and help cleanse the body of toxins. These fats are not deposited on the sides, but go to work, so you should not refuse to eat this fish, although the high calorie content of salmon suggests that you should still eat its meat in moderation.

The calorie content of raw salmon is about 210-220 kcal per 100 g. The healthiest meat of this fish is before spawning - it contains a lot of nutrients and vitamins, and it is especially tasty.

Benefits and contraindications

The set of vitamins and microelements listed above allows salmon to have a comprehensive healing effect on the human body. It increases immunity, improves blood composition, strengthens the heart and blood vessels, bones, tooth enamel, improves skin condition, normalizes digestion, and regulates the functioning of internal organs. Salmon is very useful for the functioning of the brain and nervous system - it not only increases performance and reduces fatigue, but also improves mood and sleep and helps to resist stress. Zinc contained in salmon enhances the body's protective and regenerative powers.

Due to its calorie content, salmon is an excellent source of energy and a good prophylactic against anemia, atherosclerosis, ischemia, hypertension, and senile dementia. It is useful for children and pregnant women to use, as it helps the fetus and child develop normally. Also, the meat of this fish prevents the formation of cancer cells.

Salmon is very well absorbed by the body, so it can become a useful substitute for “difficult” protein products to digest, such as animal and poultry meat. Since it contains no carbohydrates, the body rearranges metabolic processes when consuming salmon to obtain energy from fats, that is, it starts the process of fat burning, therefore, despite the rather high calorie content of salmon, it is very useful for weight loss, of course, with moderate consumption.

Despite the fact that this fish has virtually no contraindications, it is not recommended to be consumed if you are obese due to the high fat content and calorie content of salmon. It can also cause individual allergic reactions. Salmon should be consumed with caution in case of chronic liver diseases, gastrointestinal ulcers, urolithiasis and cholelithiasis, thyroid dysfunction, as well as active pulmonary tuberculosis.

How many calories are in salmon?

As mentioned above, the calorie content of salmon is relatively high. This is explained by the fact that the meat of this fish contains a lot of proteins and a fairly high amount of fatty acids.

How many calories are in cooked salmon depends on the cooking method. If you cook fish using fats, for example, fry them in oil, the calorie content of the dish will be very high. Low-calorie dishes are prepared without the use of fat. The lowest calorie content of steamed salmon is 153-157 kcal per 100 g. The calorie content of smoked salmon is 202 kcal per 100 g. When buying smoked salmon in a store, keep in mind that unsafe chemicals may be used in its preparation in the food industry.

The calorie content of salmon baked in the oven without oil is 207 kcal per 100 g. There is no need to add oil when baking this fish - its meat is quite fatty. When baked with vegetables or potatoes, the fat released from the fish meat saturates the side dish, resulting in a very tasty and tender dish.

The calorie content of lightly salted salmon depends on the manufacturer, or more precisely, on the production technology. The energy value of lightly salted salmon is influenced by whether additional oil was added to the packaging during the manufacture of the product. For example, the calorie content of lightly salted salmon "Russian Sea" is 195 kcal per 100 g, the product "Santa Bremor" contains 203 kcal per 100 g, but the calorie content of lightly salted salmon of the "Meridian" brand is 287 kcal per 100 g.

Dietary salmon dishes

Salmon is easy to cook; the meat is very tender. We offer you several recipes for delicious and healthy salmon dishes.

Salmon baked in foil. To prepare you will need the following ingredients: 300 g of peeled salmon, 200 g of onions (2 medium onions), 20 g of lemon juice (about 1/3 lemon), 250 g of tomatoes (3 pieces), 70 g of hard cheese, a little vegetable oil , fresh dill and parsley. The calorie content of salmon baked in foil according to this recipe is about 100 kcal per 100 g.

Wash and peel the vegetables, cut the fish into steaks and dry with a towel. Rub the fish with salt and sprinkle with lemon juice. Separate the greens into leaves (branches and stems are not used), cut the onion into rings, tomatoes into circles about 0.5 cm thick, grate the cheese on a coarse grater.

While the oven is heating up, place each steak on a separate square of foil greased with vegetable oil (thin foil can be folded in half) on a layer of onions. Place tomato slices, herbs on top, sprinkle with cheese and lift the edges of the foil to make something similar to a mold. Bake the fish for half an hour in an oven preheated to 180-200 degrees, covering with a layer of foil so that the cheese does not dry out. This layer will need to be removed 5-7 minutes before it is ready.

Grilled salmon is also a very tasty dish that can be combined with rice, fresh and cooked vegetables, potatoes, and pasta. The calorie content of grilled salmon is 230 kcal per 100 g. It is easy to prepare; when cooking, you can wrap the fish in foil, although you don’t have to do this. Wash the salmon fillet, season with salt and pepper, and lightly sprinkle with lemon. Cut the onion into rings and place in a thin layer, place the salmon on top and cook for about 20 minutes.

Diet salmon soup. The calorie content of this dish is only 25 kcal per 100 g. It is prepared very simply, and the dish turns out tasty, aromatic and very satisfying. Take 200 g of fresh salmon, 350-400 g of potatoes, 100 g of rice, 1 small carrot, 1 medium onion, 80 g of celery. Wash and dry the ingredients, peel and chop the vegetables for soup. Boil the rice until half cooked in a pan of water. Add potatoes, grated carrots, chopped onions, celery and diced fish to the water. Leave to cook until done (you need to check the readiness by checking the potatoes). Season with salt, pepper, garnish with herbs and serve.

By regularly eating salmon, you saturate your body with vitamins and minerals. The vitamin and mineral composition of fish is represented by vitamins B, A, C, E, D, and the minerals selenium, zinc and chromium.

Calorie content of lightly salted salmon per 100 grams is 195.3 kcal. In a 100-gram serving of this fish:

• 23 g protein;
• 13 g fat;
• 0 g carbohydrates.

Lightly salted salmon contains a lot of fatty acids Omega 3, Omega 6, selenium, fluorine, zinc, sodium, calcium, vitamins A, E, C, PP.

Contraindications to the use of the product are exacerbations of diseases of the liver, kidneys, stomach, and intestines. Fish will have to be abandoned if water-salt metabolism is disturbed.

Calorie content of oven-baked salmon per 100 grams

Calorie content of oven-baked salmon per 100 grams is 101 kcal. In a 100 gram serving of fish:

• 8.88 g protein;
• 5.42 g fat;
• 4.79 g carbohydrates.

To prepare baked salmon you need:

• Place 120 g of onion cut into rings on a sheet of foil;
• add 120 g of coarsely grated carrots to the onion;
• Sprinkle 200 g of salmon fillet with lemon juice and place on onions and carrots;
• wrap the edges of the foil so that the juice of the fish and vegetables remains inside and does not flow out onto the baking sheet;
• salt the fish to taste;
• bake the salmon in the oven at 200 °C for 25 - 30 minutes.

Calorie content of steamed salmon per 100 grams

Calorie content of steamed salmon per 100 grams is 195 kcal. In 100 g of product:

• 19.1 g protein;
• 14.1 g fat;
• 0 g carbohydrates.

Thanks to steam treatment, salmon retains almost all its beneficial substances. Such fish contains a lot of Omega 3 and Omega 6 fatty acids, vitamins B, A, C, E, minerals potassium, calcium, fluorine, sodium.

Calorie content of salted salmon per 100 grams

The calorie content of salted salmon per 100 grams is 144 kcal. In 100 g of fish:

• 20.3 g protein;
• 8.1 g fat;
• 0 g carbohydrates.

Calorie content of boiled salmon per 100 grams

Calorie content of boiled salmon per 100 grams is 190 kcal. In a 100-gram serving of this fish:

• 22.6 g protein;
• 12.4 g fat;
• 0 g carbohydrates.

Boiled salmon is rich in sodium, iodine, phosphorus, and potassium. This product is excellent for inclusion in the diet; it is useful for improving the condition of bones, nails and hair, normalizes cholesterol levels in the blood, and activates metabolism.

Calorie content of grilled salmon per 100 grams

The calorie content of grilled salmon per 100 grams is quite high and amounts to 231 kcal. In 100 g of fish:

• 21.9 g protein;
• 14 g fat;
• 0 g carbohydrates.

To ensure that salmon retains all its beneficial properties, you should not grill it for more than 20 minutes. Grilled fish is useful for improving metabolism, activating the functions of the nervous system, normalizing the functioning of the thyroid gland, and lowering cholesterol in the blood.

Calorie content of fried salmon per 100 grams

Calorie content of fried salmon per 100 grams is 200 kcal. In 100 g of this fish:

• 18.1 g protein;
• 10.8 g fat;
• 7.3 g carbohydrates.

Recipe for fried salmon:

• 1 kg salmon fillet, cut into pieces of the required size;
• 3 chicken eggs mixed with 2 g of salt and 1 cup of flour;
• the fish is rolled in the resulting egg mixture and fried in a frying pan with vegetable oil.

Calorie content of smoked salmon per 100 grams

Calorie content of smoked salmon per 100 grams is 203 kcal. In 100 g of fish:

• 22.6 g protein;
• 12.4 g fat;
• 0 g carbohydrates.

Despite the fact that smoked salmon contains a lot of fatty acids, chlorine, nickel, fluorine, molybdenum, potassium, calcium, magnesium, iron, chromium, vitamins A, PP, this product is not recommended to be eaten in large quantities and often. Otherwise, malfunctions in the gastrointestinal tract, exacerbation of diseases of the liver, kidneys, pancreas, and the appearance of swelling cannot be ruled out.

Benefits of salmon

With regular consumption of boiled and steamed salmon, the following beneficial properties of fish appear:

• salmon is enriched with Omega 3 and Omega 6 fatty acids, which saturate the body with energy, have an anti-stress effect, and reduce the level of bad cholesterol;
• Numerous studies have proven that the beneficial substances of salmon are necessary for the restoration of cell membranes of brain cells and retina;
• salmon normalizes the functioning of the heart and blood vessels, strengthens the immune system;
• when boiled fish is included in the diet, the required level of leptin is maintained, which restores metabolism, accelerating fat burning processes;
• the beneficial properties of salmon have been proven to prevent senile dementia, improve the condition of hair and skin;
• fish melatonin is necessary for normalizing sleep;
• Salmon vitamins and minerals are important for restoring central nervous system functions.

Harm to salmon

Contraindications to eating salmon are:

• developed food allergies to fish;
• the period of breastfeeding, since in this case malfunctions in the baby’s gastrointestinal tract are possible and skin rashes may appear;
• liver and kidney diseases (this point is relevant for salted and lightly salted fish).

Research by American doctors has shown that mercury accumulates in salmon meat, which can cause severe food intoxication. When eating fried fish, you gain excess weight and the risk of exacerbation of cholecystitis and pancreatitis increases.

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Salmon belongs to the salmon family; it is considered an anadromous fish and is a valuable commercial object. The maximum weight of one individual can reach 40 kg, and the length can be more than 1 meter. The fish has small scales and does not have any spots below the lateral line. Habitat: the Atlantic and Arctic Oceans, the Baltic Sea.

In the autumn-summer period, Salmon is able to move to freshwater bodies with the current. Spawning occurs in the autumn, when the fish becomes covered with characteristic red spots on the head and sides. Freshwater Salmon feeds on invertebrates and small fish; marine species prefer to feast on crustaceans.

Salmon meat includes a wide range of valuable components. Vitamins: PP, , H, vitamin C, B, vitamin D. Microelements: fluorine, zinc, magnesium, calcium, sodium, potassium, iodine, phosphorus. It is also worth noting the high content of proteins and Omega-3 fatty acids.

Beneficial features

Salmon is one of the few types of fish that contains a large number of useful elements. With its regular use, depressive syndromes disappear faster and mood improves. Salmon meat contains substances that significantly strengthen the immune system and help restore the elasticity of blood vessels. They are also involved in the renewal of bone tissue, improve blood circulation, and prevent joint diseases and rheumatism.

Application

Salmon is best known to a wide range of consumers in its smoked and lightly salted form. This is usually presented as a cold appetizer or delicacy. This fish is often present in salads and light snacks, and is used as a filling for rolls. Moreover, it can be purchased in ready-salted form or marinated at home with the addition of your favorite spices and seasonings.

But fresh Salmon has a distinct taste, from which it is customary to prepare delicate and appetizing creamy soups. This fish is also suitable for frying, and it can be combined with the most common and affordable products - side dishes, marinades, sauces. To preserve all the nutrients included in the product described, it is recommended to bake it on the grill or in foil in the oven.

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