Calorie content of salmon
Salmon is a predatory fish of the Salmon family, with dense silvery scales. During the spawning period, the color of the fish becomes dark gray, and orange and red spots appear on the sides and head. Most salmon species are anadromous - they are born in fresh water, migrate to salt water sources, and return to fresh water during the spawning period.
Cooked salmon meat is rather fatty, but not multi-calorie, has a very delicate and juicy taste, low-bone and is colored pink-red. The calorie content of salmon varies from type of fish, so, for example, Kura salmon is much fatter and more caloric than salmon. In nature, there are 23 types of salmon, including chum, salmon, nelma, pink salmon, coho salmon and trout, which are most often used in cooking.
Regardless of how many calories in salmon, this tasty and rather expensive fish is widely used in many dietary diets.
The beneficial properties of salmon
Salmon is highly nutritious, high in protein and "good fats". Only 100 g of salmon meat, the calories of which range from 100 to 208 kcal, depending on the method of preparation, provide the body's daily need for vitamin D. A deficiency of this essential vitamin leads to an increased risk of developing cancer and cardiovascular diseases, multiple sclerosis, rheumatoid arthritis and type 1 diabetes.
The same piece of fish provides the body with half the required daily portion of vitamin B12, niacin and selenium, and is also an excellent source of vitamin B6 and magnesium. Canned salmon contains a large amount of calcium, due to the fish bones included in its recipe.
Despite the low calorie content of salmon, it contains a high level of docosahexaenoic acid, which is the main structural fatty acid necessary for the functioning of the central nervous system and the retina. Eating salmon reduces the risk of macular degeneration, a chronic eye condition that leads to loss of vision.
Salmon also contains antioxidants and omega-3 unsaturated fatty acids, which are effective in combating heart disease, diabetes and arthritis, reducing the risk of cancer and preventing blood clots.
Salmon contains a small amount of bioactive protein molecules - the so-called biologically active peptides, which have a positive effect on the condition of joints and cartilage.
Low-calorie salmon are an excellent source of tryptophan, a natural sedative that can increase sleepiness in people with mild insomnia.
Calorie content of salmon: nutritional and energy value of fish
The calorie content of salmon is not high, although this fish is classified as a fatty variety, which makes it possible to use the meat of this fish in various diets.
The nutritional value and calorie content of raw salmon per 100 g of fish is:
- Lipids - 13 g;
- Saturated Fat - 3 g;
- Cholesterol - 55 mg;
- Sodium - 59 mg;
- Potassium - 363 mg;
- Carbohydrates - 0 g;
- Calorie content of salmon - 208 kcal;
- Dietary fiber - 0 g;
- Protein - 20 g;
- Vitamin C - 3.1 mg;
- Calcium - 9 mg;
- Iron - 0.3 mg;
- Vitamin B6 - 0.6 mg;
- Vitamin B12 - 3 mcg;
- Magnesium - 27 mg
Nutritional value and caloric content of salted salmon per 100 g of fish is:
- Proteins - 21;
- Fats - 20;
- Carbohydrates - 0;
- The calorie content of salted salmon is 269 kcal.
Nutritional value and calorie content of baked salmon per 100 g of fish is:
- Proteins - 15.9;
- Fats - 15.7;
- Carbohydrates - 0;
- Water - 23.5;
- The calorie content of baked salmon is 211 kcal.
Nutritional value and calorie content of raw chum salmon per 100 g of fish is:
- Protein - 19 g;
- Fat - 5.6 g;
- Water - 74.2 g;
- Cholesterol - 80 mg;
- Vitamin A - 40 mcg;
- Riboflavin - 0.2 mg;
- Pyridoxine - 0.5 mg;
- Vitamin B12 - 4.1 mcg;
- Vitamin C - 1.2 mg;
- Vitamin D - 16.3 mcg;
- Calorie content of chum salmon - 127 kcal;
- Calcium - 20 mg;
- Phosphorus - 200 mg;
- Total Omega-3 Fatty Acids 4023 mg
Nutritional value and calorie content of smoked chum salmon per 100 g of fish is:
- Proteins - 22;
- Fats - 12;
- Carbohydrates - 0;
- Water - 0;
- The calorie content of smoked chum is 196 kcal.
Nutritional value and calorie content of baked chum salmon per 100 g of fish is:
- Proteins - 22.2;
- Fats - 5.1;
- Carbohydrates - 0;
- Water - 0;
- The calorie content of baked chum is 135.13 kcal.
How many calories are in salmon: fish diet
The low calorie content of salmon and the complete absence of carbohydrates in it make it possible to use this variety of fish in various diets, and especially in the Ducan protein diet and the Kremlin diet.
Fish diets are very popular, since, following the diet developed for them, you can get rid of 3-5 kg of excess weight in 7-10 days. To comply with them, it is best to purchase fresh low-fat fish and cook it without adding olive or sunflower oil in the oven, grilled or steamed. There are many options for fish diets, there are also fish mono-diets, when during the day you need to eat 1.5 kg of fish of any kind in a boiled form, grilled or steamed.
If you follow the fish diet for 7-10 days, there are four options for the menu of the daily diet, which are allowed to alternate in any sequence:
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Low calorie content of salmon and lack of carbohydrates allow this fish to be used in various diets Option 1: breakfast - 3 egg whites omelet with spinach. Afternoon snack - 100 g of boiled chicken breast. Lunch - salmon steak, red pepper salad, lettuce, green beans and 1 tbsp. olive oil. Snack - 100 g of steamed fish cakes. Dinner - 100 g of boiled turkey breast with 100 g of broccoli;
- Option 2: breakfast - baked chicken breast with stewed cabbage. Afternoon snack - 100 g of turkey fillet with 2 tomatoes. Lunch - cod fillet with green salad leaves. Snack - 100 g of chicken breast with 75 g of broccoli. Dinner - one salmon steak, about 350 calories, with chopped dill and 50 g of boiled beans;
- Option 3: Breakfast - 100 g of smoked salmon with spinach and a slice of black whole grain bread. Afternoon snack - 100 g of chicken breast with vegetable salad. Lunch - 250 g of any boiled fish. Snack - 100 g of turkey with avocado slices. Dinner - salmon steak and 100 g of boiled broccoli with spinach;
- Option 4: breakfast - 100 g of low-fat cottage cheese and 120 g of boiled salmon with a slice of black whole grain bread. Afternoon snack - a portion of Greek salad with low-fat feta cheese. Lunch - 120-180 g of grilled salmon. Snack - 60 g of boiled chicken breast or 180 g of natural yogurt. Dinner - 120-180 g of salmon steak, 100 g of boiled asparagus and cauliflower.
It is advisable to drink 250 ml of purified water at room temperature every morning on an empty stomach. When following a diet, it is important not to forget to consume 1.5 liters of water per day, green and black tea without sugar are allowed in unlimited quantities, and if you suddenly feel hungry, the developers recommend eating a little boiled salmon, the calorie content of which is low. So, such a snack will not affect the overall results of weight loss. It is forbidden to salt and season cooked food with garlic, herbs and black pepper.
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