Salted salmon. Calorie content Atlantic salmon (salmon)

Jan-18-2013

Dietary properties of salmon:

If we are not talking about fish, but about a food product, then in this sense, salmon is usually called the meat of fish from the Salmon family.

This fish is very nutritious product, very tasty and delicacy.

As a rule, it goes into food after pre-treatment, however, some of the avid seafood fans claim that the meat of this fish can be eaten raw. What is the benefit of salmon, the calorie content of which interests many of our readers?

The meat of this fish is a source of polyunsaturated fatty acids, as well as omega-3 fats known today, which play a very significant role in regulating cholesterol levels in human blood. This, in turn, has a positive effect on the state of our of cardio-vascular system, on the functioning of the heart and blood vessels, does not allow the formation of atherosclerotic plaques on the walls of blood vessels.

Proteins or amino acids are essential components of our cells, tissues, enzymes and hormones. Salmon proteins (as well as proteins of any other fish) are easily absorbed by the human body. They do not have side effects, do not contain carcinogens. Salmon fish is a source of good fat (omega-3), which also plays a vital role in maintaining our health.

Salmon is also rich in some minerals. For example, the same selenium that you can buy at the pharmacy, a necessary element for the growth of tissues, hair and nails, is most often obtained from salmon proteins. For the Cardiovascular System While omega-3 acid helps reduce cholesterol, maintains the flexibility of arteries and veins, and enhances cardiac peristalsis, salmon amino acids come into their own. They help reduce blood pressure, affect cholesterol levels in a positive sense, prevent scarring of the walls of arteries and veins, significantly reducing the likelihood of a heart attack.

Eating this fish has a beneficial effect on the functioning of the most important organs: the brain, heart and kidneys. Salmon, due to its composition, reduces the likelihood of developing malignant neoplasms, serves to prevent strokes, diabetes mellitus, arthritis of the joints and Alzheimer's disease.

The minerals from this fish - potassium and calcium - are necessary for the health and strength of the musculoskeletal system. Phosphorus and vitamins B12, A, D – important components for normal liver functioning.

There are some facts that need to be taken into account when talking about the energy value of a fish like salmon. Its calorie content can vary significantly - it depends on the recipe for its preparation. The meat of this fish is included in a huge number of different culinary recipes.

Suitable for healthy eating enthusiasts low calorie ways cooking salmon: steamed, roasted or grilled. If during cooking you add 1 tablespoon of olive oil, energy value dishes will increase by 60 calories.

How many calories are in salmon?

So what exactly is the calorie content of this fish? And here it is:

Calorie content of fresh salmon is:

201 kcal per 100 grams of product

Proteins, fats and carbohydrates (BJU) of fresh salmon per 100 grams:

Proteins - 19.9

Fats – 13.6

Carbohydrates – 0.0

How many calories are in this cooked fish? different ways? Here's how much:

Table of caloric content of salmon (BJU), per 100 grams of product:

A the nutritional value this fish, prepared in different ways, is like this:

Salmon nutritional value table (BZHU), per 100 grams of product:

Recipe? Recipe!

How can you cook this fish? Here are some recipes:

Salmon fried in dough:

Products:

Salmon fillet – 500 gr.
Flour - 1 cup
Eggs - 1 piece
Light beer – 1 half glass
Juice from half a lemon
Salt - to taste
Vegetable oil - for frying

The fish is rinsed, cut into portion strips, salted and sprinkled lemon juice. Flour, eggs, beer and salt are mixed to form a dough. Leave the dough for 1 hour. Strips of fish are rolled in flour, each strip is dipped in the prepared dough and placed in a container with boiling oil so that the fish floats in it. Fry portions in oil until cooked.

Served with fluffy rice or flour products And tomato sauce. It goes without saying that the calorie content of salmon prepared in this way will be greater than, say, steamed or boiled salmon.

Salmon with mustard baked in oatmeal:

Products:

Oatmeal (traditional “Hercules”) - 4 tablespoons
Salmon (2 steaks) - 200 g
Mustard (Dijon) - 2 tablespoons
Vegetable oil - 1 tablespoon
Salt - 1/2 teaspoon
Seasoning (ground black pepper) - 1/4 teaspoon
Lettuce (leaf)

For ease of preparation, cover the baking sheet with foil. Take the salmon steaks and place them on a greased baking sheet.

Salt, pepper and grease the fish with mustard.

Let's take it cereals and generously sprinkle the fish with flakes.

Place the baking sheet in an oven preheated to 180 degrees for 20 minutes to bake.

Serve the finished fish on lettuce leaves. Bon appetit!

How is salmon good for weight loss?

It may seem strange that such a fatty fish as salmon can be used in the fight against overweight. However, no one says that there is a salmon diet: this fish is used only as an additional stimulant and an effective assistant in losing weight.

The fact is that salmon meat - richest source Omega-3 – not only improves the condition skin, but also speeds up metabolism, which inhibits the process of cellulite formation and fat deposition in general.

The principle of operation is based on the fact that the thyroid gland, in order to regulate all metabolic processes, requires a certain amount of iodine every day, which is exactly contained in one serving of salmon. Eating salmon at least 2 times a week will not only help you successfully get rid of extra pounds, but also do it in a good mood.

Of course, you need to remember that eating salmon does not mean cooking it in a frying pan with big amount oil: each tablespoon of this fat increases the “weight” of the dish by 60 kcal. Low-calorie methods are desirable: use a grill or steamer. If you want to marinate the fish before cooking, monitor the content of sugar, sauce, wine in the marinade: they can ruin your attempt to cook healthy food to no.

Salmon belongs to the ocean fish of the salmon family. Its weight can reach fifty kilograms. In the 19th century, humanity began to breed salmon in artificial conditions. And this fact is not at all surprising, since salmon is a valuable delicacy. Dishes made from this fish will decorate any festive table. Salmon, pink salmon and chum salmon are red fish. Their meat has a delicate taste and a pleasant pink tint. And caviar salmon fish- a well-known delicacy that has a beneficial effect on human health.

Benefits and calorie content of salmon

Like any other fish, in addition to calories, salmon contains a lot of phosphorus. This element is necessary for the formation of strong teeth and bones, for maintaining strength and generating energy. Phosphorus, together with other substances, takes part in the most important physiological processes in human body. In addition to calories, salmon contains magnesium, calcium, potassium, and sodium. Potassium helps our muscles withstand stress. It's all about salmon necessary product for the formation of elastic muscle tissue and a strong skeleton.

The vitamins in salmon meat also play an important role. B vitamins lead in quantity. They are responsible for the normal functioning of the brain and the health of the nervous system. And this is extremely necessary in modern conditions life. In addition, B vitamins normalize immunity, participate in cell formation, and help produce hormones. Fish contains almost all the vitamins of this group. And this is important, since individually these substances lose some of their effectiveness. In addition to calories, salmon contains vitamin A, which is extremely important for the developing body.

Of course, the most important benefit of salmon is its omega-3 acid content. These polyunsaturated fatty acids cannot be produced by the body on their own, so it is important to take them with food. Omega-3 acids have a number of important properties:

these acids are essential for the heart. They stimulate its work, regulate the production of blood cells, protect against the risk of cardiovascular diseases;
Omega-3s contribute to the normal development of the nervous system, and also stimulate the activity of the eyes and brain;
When paired with vitamin D, acids act as an antidepressant that does not harm the body, unlike chemical drugs.

Salmon is preferred over other fish due to its highest concentration of omega-3. One serving of fish contains 1.9 g of acids. Salmon also contains minimal amount harmful trans fats, which provoke the accumulation of cholesterol.

It should also be noted high calorie content salmon How many calories are in salmon? The calorie content of salmon is 269 kcal. This is quite a lot if you look at dietary nutrition. In this regard, you can eat no more than 150 g of it per day.

Salmon is also an excellent helper in the fight against aging. Thanks to the beneficial substances it contains, the consumption of this fish stops biological processes aging. Research shows that omega-3s prevent shortening of the end zones of chromosomes, thereby slowing down aging.

Calorie content of salmon, its consumption and harm

As mentioned above, due to the high calorie content of salmon, you should be careful when consuming it. The same cannot be said about other fish of the salmon family. This is chum salmon, real dietary product. The calorie content of chum salmon is 127 kcal per 100 g. If we also take into account high content proteins, then you can understand that after eating a little chum salmon, you will become full. In this case you will receive a huge amount nutrients. And the fats in chum salmon are easily absorbed, without causing damage to the body. Due to the low calorie content of chum salmon and its low fat it is ideal for diets. The calorie content of steamed chum salmon is even less than that of fresh salmon. Therefore, we recommend this dish to you. But it’s better to avoid smoking and pickling. The calorie content of salted chum salmon is 184 kcal, and the calorie content of smoked chum salmon is 385 kcal.

But let's get back to salmon, our main subject of conversation. Due to the high likelihood of containing mercury, salmon is not recommended for consumption during breastfeeding and pregnancy. This may pose a danger to the child. But during menopause or PMS, salmon will not harm women at all. Men who want to prolong their labor should also include salmon in their menu. It is better to eat it steamed. How many calories are in steamed salmon? The calorie content of steamed salmon is 187 kcal. You can also treat yourself to grilled fish. The calorie content of grilled salmon is 199 kcal.

How many calories are in salmon in dishes? It is worth remembering that the calorie content of salmon with the addition of a tablespoon of oil increases by 60 kcal. If you like to use a marinade for fish before cooking that contains sauce, sugar and wine, then remember that this also increases the calorie content of the salmon.

Calorie content of salted salmon per 100 grams

Calorie content of salted salmon per 100 grams is 270 kcal. In 100 g of product:

21.2 g protein;
20.6 g fat;
0 g carbohydrates.

Salted salmon is contraindicated for cholecystitis, pancreatitis, inflammatory processes in the stomach and intestines. You will have to refuse such fish if you are prone to edema.

To prepare salted salmon you will need 0.5 kg fresh salmon, 1 tablespoon rock salt, sugar. Salting stages:

we clean the fish from the bones, remove the scales without cutting off the film;
mix salt and sugar;
pour the resulting mixture over the fish;
cover the fish with a lid and leave for a day;
the next day, a brine forms in the dishes;
drain the brine, blot the fish with napkins.

The dish is ready! Bon appetit.

Lightly salted fish is salted for 1 day, medium salted fish is salted for 2 days, and highly salted fish is salted for 3 days.

Calorie content of steamed salmon per 100 grams

Calorie content of steamed salmon per 100 grams is 136 kcal. Per 100 gram serving:

17 g protein;
6.2 g fat;
2.6 g carbohydrates.

To steam salmon you need:

rinse well and cut into slices 200 g of fresh fish;
salt the salmon with a pinch of salt, sprinkle with half a teaspoon of lemon juice and half a teaspoon of lemon zest;
let the fish sit for 10 minutes;
Pour several glasses of water into the multicooker container;
Cook the salmon with the “steam” mode turned on until fully cooked.

Calorie content of fried salmon per 100 grams

Calorie content grilled salmon per 100 grams 140 kcal. In 100 g of fried fish:

18.5 g protein;
6.38 g fat;
0.37 g carbohydrates.

For a dish for 4 servings you will need:

800 g fresh fillet salmon;
150 g pitted olives;
50 g pitted olives;
7 tablespoons olive oil;
pepper, salt to taste;
mustard – 1 teaspoon.

Cooking steps:

mix olives in a blender, olive oil and mustard;
finely chop the olives;
fry the salmon in a dry frying pan, add salt and pepper;
we post it fried fish on a plate, decorate the top with olive paste and chopped olives.

Calorie content of grilled salmon per 100 grams

Calorie content of grilled salmon per 100 grams is 284 kcal. Per 100 gram serving:

20.6 g protein;
22.5 g fat;
0.7 g carbohydrates.

Grilled salmon has a high fat content, therefore it is contraindicated in chronic and acute diseases of the pancreas, stomach, intestines, and gall bladder.

Calorie content of boiled salmon per 100 grams

Calorie content of boiled salmon per 100 grams is 151 kcal. In 100 g boiled fish:

19.8 g protein;
9 g fat;
0.5 g carbohydrates.

The following ingredients are required for the dish:

1 kg fresh salmon;
2 pcs. carrots;
1 parsley root;
1 onion;
herbs and salt to taste;
a little lemon juice.

Cooking steps:

the fish is filleted, cleaned of bones and scales;
carrots, parsley and onions are peeled and cut;
fry vegetables;
the fish is flooded hot water, add parsley root and salt to it;
cook the fish until done;
Place the finished salmon on a dish, garnish with fried vegetables, and lightly sprinkle with lemon juice.

Calorie content of salmon soup per 100 grams

The most popular salmon soup is ukha. Calorie content of salmon soup per 100 grams is 55 kcal. Per 100 gram serving:

6.1 g protein;
2.32 g fat;
2.43 g carbohydrates.

Salmon ear is saturated with vitamins A, B1, B2, B6, PP, E, C, minerals magnesium, potassium, phosphorus, copper, manganese, iron, molybdenum, fluorine, chromium, cobalt.

Calorie content of salmon roll per 100 grams

Calorie content of rolls with cucumber and salmon per 100 grams is 170 kcal. In 100 g of product:

6.58 g protein;
3.72 g fat;
28 g carbohydrates.

One 25-gram roll contains 42.5 kcal, 1.65 g of protein, 0.93 g of fat, 7 g of carbohydrates.

Calorie content of rolls with salmon and cheese per 100 grams is 142 kcal. Per 100 gram serving:

9.7 g protein;
6.7 g fat;
10.8 g carbohydrates.

Contains 1 piece. product (roll weight 25 grams) 35.5 kcal, 2.43 g protein, 1.68 g fat, 2.7 g carbohydrates.

Calorie content of a salmon sandwich per 100 grams

The calorie content of a salmon sandwich per 100 grams is 261 kcal. 100 g contains:

15.7 g protein;
15.1 g fat;
17.9 g carbohydrates.

One sandwich contains an average of 300 kcal, 18.1 g of protein, 17.37 g of fat, 20.59 g of carbohydrates.

Benefits of salmon

Salmon has plenty useful properties, including:

the product is rich in easily digestible proteins, which are essential for maintaining health skeletal system, hair, nails, heart, vascular system;
Omega 3 acids contained in fish reduce the level of bad cholesterol, normalize heart function, and maintain vascular tone;
When eating salmon, the action of insulin is activated. This improves the absorption of sugars and reduces blood sugar levels;
beneficial substances from fish stimulate brain activity, have a beneficial effect on the functioning of the nervous system, improve memory and concentration;

salmon provides prevention of Parkinson's and Alzheimer's diseases;
at regular use fish, the aging process slows down, the early appearance of wrinkles is prevented;
Salmon has a beneficial effect on vision, including recommended for the prevention of dry eyes.

Harm to salmon

TO harmful properties fish can be classified as:

smoked salmon is full of toxic substances that can cause food poisoning, disruptions in the gastrointestinal tract;
Some people have allergic reactions to fish;
the product is excluded from the diet for gout (this is due to the purine content in it);
Eating salted fish can lead to swelling, excess weight (overweight are collected due to the property of salt to retain fluid in the body);

salmon is an oily fish, so it is eaten little by little if you are obese, during weight loss and dieting;
raw fish can be infected with helminth larvae;
salmon caught in polluted waters often contains mercury, which is especially dangerous for pregnant women and children;
the product should be discarded in case of exacerbation of cholecystitis, pancreatitis, as well as inflammatory processes in the intestines and stomach.

Salmon, or salmon (trout), as it is also called, belongs to the fish of the Salmon family. It is considered a delicacy not only because of its refined delicate taste and color, inherent in almost all varieties of this species, but also due to huge amount useful substances in fish.

Most often, salmon is called cage salmon, which is popularly considered red fish. In addition to this, this family includes pink salmon, chum salmon and nelma. In this article we will talk about the most common representative of Salmon and find out how many calories are in salmon depending on the method culinary processing, its composition, beneficial properties, as well as the possibility of using this fish in dietary nutrition.

How many calories are in salmon? Nutritional value of the product

Salmon, like all members of the family, is quite oily fish, especially when compared with other types of river or sea fish. Its nutritional value is quite high. 100 g of salmon contains about 20 g of protein and 8.1 g of fat, while it contains no carbohydrates at all. Accordingly, the calorie content of raw salmon is also high and amounts to 152 kcal per 100 g of product. By the way, unlike many types of fish, salmon is consumed even raw.

In addition, the calorie content of salmon directly depends on its fat content: the higher it is, the more calories the fish contains. However, this amount of calories is quite acceptable, even if you eat salmon as part of dietary nutrition in moderate portions, especially considering its many beneficial properties. Also, the calorie content of salmon depends on the cooking method and ranges from 161-270 kcal per 100 g. This explains why, for example, the calorie content of steamed salmon, as well as the calorie content of smoked salmon, is much lower than the calorie content of baked or fried salmon.

Composition, beneficial properties and contraindications of salmon

Even if you are on a diet that does not limit your choice of diet, eating salmon and its calorie content usually does not affect the weight loss process. Therefore, it is recommended to eat it 2 times a week in order for the body to receive maximum quantity useful substances it contains.

The beneficial properties of salmon lie mainly in its fat. They affect not only how many calories are in salmon, but also the functioning of the body as a whole. These fats consist of saturated fatty acids and also include fat-soluble vitamins A and E, which the body needs.

In addition, salmon contains a large number of vitamins of group B, PP, C and valuable macro- and microelements. Among them are the most potassium, phosphorus and sulfur, chlorine, iron and zinc, as well as fluorine, calcium, magnesium, etc. It is thanks to this composition that this fish is able to strengthen teeth, bones and hair, has a beneficial effect on the functioning of the cardiovascular system, improves memory, mood, mental activity, well-being and human performance.

Salmon also contains many amino acids, which speed up metabolism and help better digestion of protein. But, despite this, this fish also has contraindications for consumption. It is not recommended for pregnant women (especially fish caught in the ocean rather than farmed) due to the possible microdoses of mercury in salmon, which can affect the development of the unborn child. Also, due to the high calorie content of salmon (especially in fried) it is not recommended for those who have any exacerbations of gastrointestinal diseases, since the fish is quite fatty.

Application and calorie content of salmon depending on the cooking method

The main culinary advantage of salmon is that it practically does not decrease in volume at any time. heat treatment and retains most of its beneficial properties, which cannot be said about the calorie content of salmon. To prepare dishes with salmon, salmon steaks and fillets are mainly used, but sometimes it is also prepared whole (baked or stewed).

This fish is used in the preparation of many gourmet dishes Japanese, European and Russian cuisine. And in general, salmon can be found in almost any cuisine in the world. The most popular traditional Japanese dishes, in which salmon is present, consider rolls and sushi. Salmon caviar, which we call red caviar, is also very popular.

Salmon itself is fatty, so it is often served as the main component of a dish with a lower-calorie side dish (vegetables, rice). Salmon is high in calories, but it does not harm your figure if you eat the fish in moderate portions. Salmon is eaten lightly salted, raw, boiled, fried, stewed and baked, as well as smoked and steamed or grilled. That is why the calorie content of salmon largely depends on the method of culinary processing of the product.

Thus, the calorie content of steamed or boiled salmon will differ markedly from the calorie content of baked or fried salmon in favor of an increase in the number of calories in the latter types. The calorie content of steamed salmon is 190 kcal per 100 g, while the calorie content of baked salmon will be about 253 kcal. If we talk about its boiled form, then it contains 185 kcal, and fried – 205 kcal. Rate the article

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The most tender salmon meat is considered affordable and a healthy delicacy. Salmon belongs to the category healthy foods, but at the same time different amazing taste. Valuable fish It is freely sold in stores and is in great demand among customers. The main advantage is the moderate calorie content of salmon with a full range of vitamins, minerals and important nutrients.

Salmon belongs to the Salmon family and means the meat of this particular fish. People usually call salmon or trout and other types of fish. Pink salmon, masu salmon, chum salmon, coho salmon, sockeye salmon, and chinook salmon are also called salmon. The salmon species include: omul, lenok, char, salmon, taimen, grayling, and brown trout. At the same time, the calorie content of chum salmon or salmon differs from the calorie content of salmon.

Despite the relatively high calorie content of salmon, it can be freely consumed by overweight people. The popular delicacy has a pleasant orange-red color, subtle aroma and unique taste.

There are many ways to prepare red fish. It can be boiled, baked, smoked, pickled, pickled, fried, grilled, in a double boiler, over a fire. The most common type finished products – lightly salted salmon. In addition to the fact that it retains the maximum amount of nutrients, it is also surprisingly tasty.

The calorie content of salmon directly depends on the processing method.. If you add a sauce with wine and butter, a side dish of potatoes or rice to the fish, its nutritional value will greatly increase. Diet dish considered fish cooked steamed or in the oven, seasoned with lemon juice and vegetable side dish. To those who adhere proper nutrition It is beneficial to eat 2-3 servings of red fish per week. In this case, the number of calories in salmon will not affect your figure in any way.

How many calories are in salmon?

Red fish is a fatty fish and contains greatest number essential fatty acids. Average calorie content salmon - 208 kcal per 100 g. Moreover, it contains completely no carbohydrates. Salmon is suitable for people who follow a low-carbohydrate diet and also carefully monitor the quality of their skin, nails and hair.

The calorie content of steamed salmon is 187 kcal per 100 g. Steam processing allows you to quickly prepare the product, preserving all useful components fish without using additional fats.

The number of calories in grilled salmon is 199 kcal per 100 g.. Grilling also does not require the use of oil, so this cooking method is considered safe for health.

The calorie content of boiled salmon is 189 kcal per 100 g. The fish makes excellent broths for first courses. The taste of boiled fish can be brightened by adding spices, greens, a little soy sauce, lemon juice.

Calorie content of smoked salmon is 165 kcal per 100 g. Nutritionists do not recommend consuming smoked fish people with diseases of the stomach, pancreas, atherosclerosis and a tendency to swelling.

Lightly salted salmon has the highest amount of calories - 269 kcal per 100 g. Salted fish is used in rolls, for making sandwiches, sushi, salads, and canapés. Lightly salted red fish goes harmoniously with butter And dark bread. For diseases of the kidneys, stomach and water retention in the body salted fish It's better not to eat.

The calorie content of chum salmon is lower than that of salmon, despite belonging to the same family.. The calorie content of chum salmon is 138 kcal per 100 g. This delicious fish is valued for its aromatic, soft meat, delicious caviar, and mass useful qualities. Chum salmon is not suitable for frying as it becomes dry and bland. It is better to bake it in foil along with various vegetables, herbs and spices, or fry in batter, boil for first courses.

Useful qualities and calorie content of salmon

Many people divide food into tasty and healthy. It so happened that delicious food harms the figure, and healthy eating does not bring satisfaction. Red fish belongs to a rare type of product that can be called both tasty and healthy.

Valuable properties of salmon:

Contains essential fatty acids Omega-3s, which promote skin rejuvenation and weight loss, despite the high calorie content of salmon;
The composition includes: selenium, calcium, phosphorus, magnesium, sodium, potassium, iron, manganese, vitamins A, B, D;
Normalizes metabolic processes, reduces cholesterol levels and improves blood pressure;
Increases mental activity;
Improves the condition of hair, nails, skin;
Serves as a prevention of cardiovascular diseases, prevents the development of atherosclerotic plaques;
Prevents the development of diabetes, Alzheimer's disease, cancer, strokes;
Strengthens the musculoskeletal system;
Restores the functions of the liver, kidneys, heart, brain.

Contraindications to the use of salmon

Salmon is rich in vitamins and microelements, but it is not suitable for every diet. Pregnant women and nursing mothers should avoid consuming salmon. The fact is that fish of the Salmon family sometimes contain a small amount of mercury Mercury in such quantities is not dangerous for the mother, but it can negatively affect the development of the fetus.

Since the fat and calorie content of salmon is quite high, such fish is not suitable for obese people, as well as diseases of the liver, kidneys, digestive system. It is worth considering how many calories are in salmon and fatty varieties replace with less calorie ones. The most dietary are considered to be: cod, tuna, mullet, pollock, hake.

If you have no contraindications and you are completely satisfied with the caloric content of salmon, then feel free to introduce it into your diet. It lifts your spirits and helps strengthen nervous system and immunity, relieves irritability.

Salmon is incredibly tasty, nutritious, healthy fish, which is in great demand all over the world. And, despite the fact that salmon is a gourmet product, it is freely sold at affordable price. When choosing fish, you should pay attention to its shelf life, color and consistency. If the fish is too soft or frozen in an unnatural shape, it is unsuitable for cooking.