Lightly salted salmon calorie content per 100. Calorie content Salmon

Salmon is a delicious product. The taste qualities of this fish are appreciated by many gourmets. It is good fried, pickled, salted and smoked. This red fish is not only endowed with excellent taste, but it is also healthy.

Calorie content of salmon and its benefits

In terms of calories, salmon is a low-calorie product. Its calorie content in raw form is about 219 kcal per 100 g of product. Moreover, it contains 20.8 g of protein, 15.1 g of fat and does not contain carbohydrates. Salmon often comes to our table in smoked or lightly salted form. The calorie content of lightly salted salmon is about 200 kcal per 100 g of product. The calorie content of smoked salmon is 169 kcal per 100 g of product.

The number of calories in salmon will decrease if this fish is steamed. The calorie content of steamed salmon will be about 153 kcal per 100 g of product. And if you prepare fish soup, the number of calories will decrease to 67 kcal per 100 g of product.

When frying, the calorie content of salmon increases significantly.

Considering how many calories there are in salmon, this red fish is the leader in fat content and content of useful components. It contains a lot of vitamins, fatty acids, unsaturated fats, and minerals. Salmon contains much more vitamins than other salmon fish.

When eating salmon, your mood improves and emotional stress disappears. Including salmon in the diet helps increase the elasticity of brain vessels and improve blood circulation. Salmon is a source of complete, easily digestible protein. Amino acids enter the human body from fish literally an hour after the start of digestion. Therefore, this product is necessary for restoring muscle tissue, skin, and also for strengthening hair follicles. It is especially useful to consume salmon for athletes and athletes, as well as during the recovery period after surgery. Considering that fish is usually consumed in small quantities, the calorie content of salmon does not affect the figure in any way.

Nutritionists and doctors recommend eating salmon to prevent senile dementia and diseases of the nervous system.

Harm to salmon

Harm to this fish can occur if processing technology is violated or improperly stored. For cooking, you need to choose only fresh fish. The meat should be firm and coral pink. The softness of the fish indicates that it has been thawed and then frozen again.

A wonderful representative of the salmon family, salmon should undoubtedly take its place on the table of any family. At the moment, this fish is considered an exquisite delicacy due to its delicate and pleasant taste. At the same time, its calorie content is quite average, and the number of beneficial properties is simply amazing, so it is suitable for nutrition for people of any age and body type, because you simply won’t gain extra pounds with it.

It is exactly how many calories this product contains and how to choose the freshest and most delicious specimen that will be discussed in this article.

What is salmon?

Few people have not heard of such a fish as salmon. Having long attracted attention, it comes from the same family as salmon. Perhaps this is why it has two other names, Atlantic or lake salmon. But no matter what the name sounds, underneath it lies a fish that sometimes grows to quite large sizes with small, shiny scales. By the way, due to its size, it is quite easy to remove scales from fish.

The body of the fish itself resembles in its outline a torpedo, which was slightly compressed on the sides. The back of a fresh salmon shines a little blue or green, but the remaining scales have only a silvery tint. It begins its journey in fresh waters, usually those in the north, for example, in Norway, Finland, Sweden and even Russia. Depending on the habitat, the weight category also varies - salmon can weigh as much as 40 kg or barely reach one and a half. If a fish goes out into the sea or ocean after growing up, it will be much larger than its relatives remaining in the lake.

Surprisingly, this fish changes its color during spawning and after it, becoming very shabby. Very often males die during this period, but if the salmon survives this season, then its scales will have an even silver color.

Is any salmon good for health?

For quite a long time, environmentalists have been talking on television about the great harm of Norwegian salmon, which was grown artificially. Its quality, compared to natural wild salmon, varies enormously. But what's the matter?

The answer here is quite simple: artificially raised individuals in nurseries are constantly fed pigment additives, antibiotics and growth hormones. All this negatively affects human health. However, quality here largely depends on the human factor, namely the integrity of the supplier.

However, you need to know that almost 95% of all salmon sold on store shelves was grown artificially. But there are several differences that will help you recognize deception:

Carefully inspect the fins of the fish. In wild ones they are much more developed than in artificial ones;
The scales of hatchery fish are much duller than those of their oceanic counterparts;
Wild fish meat should have a pleasant, soft peach color. If you see bright red meat on an individual, then it is almost certainly artificial. Once cooked, it will leave paint marks on the plate;
Look carefully at the sides of the fish: farmed salmon itself is much thicker than Atlantic salmon.

If you follow these rules and choose a high-quality carcass, it will not cause harm to your health. However, it is better to avoid artificial ones in your diet.

How to distinguish from trout?

Anyone who has bought salmon for the table at least once in their life might have noticed that this type of fish is quite expensive. However, there is one more fish, which very often, by its appearance, an inexperienced buyer can mistake for salmon.

Sellers have long noticed that cheaper trout can easily be passed off as salmon. That is why it is better to know the main differences between these two types of fish, so as not to fall for the bait of unscrupulous people.

Differences in size and color

First of all, look at the size of the fish. Typically, a salmon carcass sold in a store will weigh approximately 6-7 kg, while trout only reaches 4. If you put them side by side, the difference will be quite obvious. Very often, female salmon are much larger than males.

In appearance, salmon is a rather beautiful fish with a silvery tint. The color of its flesh varies from pink to bright red. Quite often it depends on the period in which it was caught.

Trout, on the other hand, has quite variegated scales. Near the dorsal fin, it usually smoothly flows from green to black, and its abdomen is white or gray. At the same time, also take a closer look at the sides of the trout: they often have small red or white spots on them.

Body structure

As mentioned earlier, salmon’s body shape is somewhat reminiscent of a torpedo. At the same time, the trout must have a belly, which its brother does not have at all. The next important difference is the fish's head. Since the salmon itself is larger, its head is much larger and slightly elongated. If you look closely at the trout, you will notice that its head is small and round.

If you carefully compare these two types of fish, you will notice that salmon has more developed and longer front fins, and larger scales. In trout it is very small.

In fact, one can argue endlessly about which is better, trout or salmon. The taste of their meat is quite similar, so only true gourmets can catch the nuances, but by their appearance it is quite easy for any buyer to distinguish them.

Nutritional and energy value

Atlantic salmon itself cannot be called an absolutely dietary fish. At the same time, almost any processing, such as frying, salting, smoking and other methods of preparation, only increases its calorie content. If you are watching your diet, it is better to choose boiling or steaming. When using these two methods, the proportion of fat is reduced, and the fish retains significantly more vitamins.

Salmon itself is quite a fatty fish, because the percentage of fat in it is more than 40. The energy value of fresh fish reaches approximately 220 Kcal, and the calorie content is about 155. But at the same time, its nutritional value is simply amazing.

Below is a table that shows the calorie content and nutritional value of salmon prepared using different methods.

As you can see from the table, salmon contains absolutely no carbohydrates, so as a side dish for it it is better to prepare those foods that will help maintain nutritional balance.

All useful properties

In fact, if we talk about the beneficial properties of salmon, it reveals itself as a completely unique product. It is in its proteins that you can find those essential amino acids for the body that are perfectly absorbed by the body. At the same time, like any type of fish, it contains fish oil, which is very useful for children, because it helps strengthen teeth and bones.

One cannot fail to mention Omega-3 and other polyunsaturated fatty acids, which will help a person improve their well-being. Eating salmon will help lower high cholesterol, prevent depression, and also help the heart muscle function.

Some time ago, it was proven that regular consumption of salmon helps rejuvenate the body and prevent dementia. This happens due to the presence of melatonin in it, which helps normalize sleep.

How to choose?

When you choose a carcass in a store, it is very important to determine its freshness. At the moment, you can purchase it in two versions: whole carcass or fillet.

Gills

If you are going to buy a whole fish, then carefully examine its head. This is where the gills are located, which will be the first assistant in determining the freshness of the fish.
Chilled fish should not be stored for more than two weeks, so if the storage period is poor, the gills will begin to emit a foul odor. In fresh salmon, the color of the gills will be pale or red, but in stale fish it will turn into gray-brown.

Appearance

Be sure to check the elasticity of the fish's skin. Fresh salmon must be very elastic and not deformed. You can also pay attention to the transparency of the eyes and the moisture of the tail, of course, only if the fish is bought very fresh. The scales must be sufficiently moist and not have any mucus on its surface. If there are yellow spots, this will indicate oxidation of the salmon. When purchasing frozen fish, do not purchase one that has a large amount of snow or ice in the package.

Appearance of meat

Pay close attention to the color of the salmon meat. It doesn't matter whether it is rich or pale in color. This does not affect the taste at all and depends only on the habitat. But it is better not to buy fillets of too bright colors, because then there is a possibility of buying artificial fish. Look at the veins that are in the fillet. If they are white, then the fish was wild. This best demonstrates the use of dyes.

Manufacturers

At the moment, it is generally accepted that the most delicious salmon comes from Norway. However, this is where there is a high probability of buying an artificial specimen rather than high-quality wild salmon. Therefore, it is best to give preference to domestic manufacturers. However, here too there are a huge number of deceptive maneuvers that manufacturers use. Recently, Roskontrol conducted studies that found that to increase shelf life, preservatives are used, often in quite large quantities. For smoked and lightly salted salmon, a low-quality product or one that has already begun to deteriorate is often used.

How to save it correctly?

Salmon is a fairly quickly perishable product that must be eaten fairly quickly in order to get the maximum amount of nutrients from it. However, in order to save it, certain requirements must be met.

Storing fresh salmon

Salmon should always be stored in the refrigerator. This should be the basic rule when storing this type of fish. If you bought frozen fish, you should immediately put it in the freezer, unless, of course, you are going to eat it very soon. Under no circumstances should salmon be re-frozen, as this will not only lose its value, but will simply spoil. However, if the fish was purchased chilled, then its taste and freshness will help preserve a few tricks.

Before placing the cooled carcass in the refrigerator, place it in a large bowl filled with pre-prepared ice cubes. This will help preserve its subsequent juiciness;
Lemon juice or apple cider vinegar will also help maintain juiciness. If you decide to use vinegar, then wrap the fish in gauze soaked in it and then put it in the refrigerator. When using lemon juice, you just need to sprinkle it on the skin of the fish;
Before putting the salmon in the refrigerator, wrap it in foil or cling film. You should also keep it away from other types of foods.

These simple life hacks will help increase the freshness of Atlantic salmon, but there are certain limits beyond which you can safely say that the fish has gone bad.

Under no circumstances should salmon be stored at room temperature. If you left it on the kitchen counter, it will spoil in just a couple of hours. However, if it was placed in the freezer, its shelf life will increase sharply to several months.

Just do not need to freeze a product that has begun to deteriorate, as it will not get its beneficial properties and taste back. The most optimal storage temperature is -20 degrees.

However, there are standards for chilled fish, which state that such fish can be stored in the refrigerator for no more than 5 days. In fact, salmon only stays fresh for two weeks after it is caught. Therefore, be sure to look at the expiration date, because often it is brought to the store already stale.

How to properly store smoked and salted fish

Now you can easily buy this type of salmon. It is usually sold in vacuum packaging. However, to ensure the freshness of this product, it is better to follow the following rules:

Do not store it in the refrigerator for more than 10 days. Be sure to be in unopened vacuum packaging or in a plastic bag so that it does not oxidize. This advice is suitable for both salted and smoked fish (store it for no more than a week);
salted fish can be marinated to increase shelf life. Cut it into pieces and pour olive oil over it;
Salted fish can be stored in the freezer for 6 months.

You can learn about the calorie content of salted salmon in the following video:

Salmon is incredibly healthy and at the same time the most delicious fish available. Of course, it must be wild for this to happen, so be careful when choosing your products. If you steam or boil it, salmon will be an excellent low-calorie dish that will help with weight loss.

In contact with

Salmon is a fish of the salmon family, which is often called “northern salmon” or “lake salmon.” This type of fish lives in the Atlantic Ocean, the Baltic Sea and the southwest of the Arctic Ocean. Salmon comes to lakes and rivers to spawn, and the name of the fish comes from there. Salmon is considered a valuable commercial species due to the suitable qualities of its meat and caviar.

Nutritionists and healthy eating experts praise the properties of red lake salmon meat and consider it an essential product in a balanced diet. Let's find out what benefits the product can bring to the human body, and what is the calorie content of appetizing and healthy salmon per 100 grams using different methods of preparing fish meat.

Useful qualities of “northern salmon” as a food product

Salmon fish is valued for its taste and nutritional qualities and can be included in both adult and children's menus.

Most often, “lake salmon” comes to the table in salted or smoked form, but fish meat baked on the grill or steamed will be more suitable.

The product is easily digestible, rich in protein and expensive macroelements - iodine, calcium, magnesium, zinc, sodium and potassium. It is enough to eat every 100 grams of fillet in order to get half the daily amount of protein the body needs.

The calories in red salmon meat are approximately twice as high as in any type of white fish; in addition, the product contains expensive fatty acids. These acids belong to the Omega-3 class and are extremely useful for the body: if the body receives Omega-3 regularly, the risk of developing cardiovascular diseases and thrombosis is reduced several times, and blood circulation improves. In addition, cosmetologists call Omega-3 a reliable elixir of youth and beauty.

Eating salmon fillet more often is a must for expectant mothers. Protein and amino acids are suitable for the fetus at all stages of its development. The fats contained in fish will be suitable for psoriasis, for improving visual function and increasing brain activity.

Caviar and fillet of “lake salmon” are a source of many vitamins. In maximum concentration, the product contains vitamin D, and therefore eating salmon has a positive effect on lowering cholesterol. Salmon liver contains vitamin A, which is good for skin, hair growth and nails. The fillet of the product also contains B vitamins, which are necessary for the human body to fully absorb and process proteins.

If dishes from this fish are present on the menu continuously, a person has fewer problems with the functioning of the circulatory system, gastrointestinal tract, nervous and mental vascular systems. The immune system also works great.

Just recently, scientific research has revealed that eating thick salmon fillets reduces the risk of asthmatic pathologies. This is explained by the fact that not only thick acids, but also magnesium are present in abundance in fish meat. And with a lack of the last element, the risk of developing asthma increases several times.

This is a short list of the beneficial properties of “northern salmon”. But the presentation mentioned that fish of this species is characterized by high fat content. Will its regular use affect the condition of the figure? Understanding the calorie content of fish in various dishes will help us answer this question.

Steamed fish

Nutritionists believe that steaming salmon is the best method of cooking this type of fish.

When cooked with hot steam, the fish preserves intact all the microelements and vitamins the body needs. In addition, the meat does not dry out and does not lose its deliciousness.

And if you cut the fish into steaks, then together with it in a double boiler you can cook a suitable side dish - broccoli, carrots, green beans. The calorie content of steamed salmon is one hundred and ninety-seven calories per one hundred grams of product.

The benefits of “lake salmon” prepared by steam processing are undeniable:

Fish can be consumed without restrictions even on the strictest diet;
Vitamins from red meat will help improve the patient’s condition with skin diseases;
Children are allowed to steam fish, because proteins and amino acids have a beneficial effect on the growth of muscle and bone tissue.

In addition, the product prepared by steam treatment completely retains Omega-3 and Omega-6 acids, which reduce harmful cholesterol in the blood and slow down the aging process. The product completely preserves vitamins B, E, C, A, as well as macroelements - fluorine, magnesium, calcium and phosphorus. Healthy eating experts recommend eating steamed salmon 2-3 times a week.

Lightly salted fish

The calorie content of lightly salted salmon is an order of magnitude higher - about two hundred kilocalories per hundred grams. This should be considered by those who count calories to maintain a slim figure. For the rest, the product will be as suitable as possible, because the complete lack of heat treatment preserves all the vitamin-mineral complexes and fatty acids in red meat.

Lightly salted salmon with low calorie content is used to prepare salads and appetizers, and delicious sandwiches are prepared.

Here is a primitive recipe for preparing delicious lightly salted fish at home. For the recipe you will need a kilogram of salmon fillet and approximately four tablespoons of large sea salt. To make the fish appetizing, buy chilled or fresh fillets and definitely with skin!

The fillet must be thoroughly washed in plenty of cold water and lightly dried with a clean towel. Sprinkle a huge plate, or rather its bottom, with sea salt, place the fillet skin side down on the salt, and sprinkle the salmon on top with salt again. Distribute the bulk product in an even layer.

Next, you need to wrap the workpiece in cling film and put it in a cool place for 6 hours. After the specified time interval, the workpiece must be taken out, overturned so that the fillet is already in the brine, and the plate must be wrapped in film again. In six hours the fish will be ready, all you have to do is rinse and dry it before eating.

Salmon fish soup and boiled fish

Experts assure that there is no fish soup more appetizing than fish soup cooked from fresh salmon!

This suitable soup is included in the menu of many healing diets; it can also be included in children’s menus, since salmon ear contains the vitamins and minerals necessary for the healthy growth of a child’s body.

This dish must strictly be consumed in case of malfunction of the immune system or vitamin deficiency. The soup will delightfully restore strength after illness or serious surgery. The calorie content of a delicious salmon fish soup is up to one hundred and twenty kilocalories per hundred grams of the finished product, therefore its consumption cannot in any way harm the beauty of your figure.

If we talk about the calorie content of low-fat boiled salmon, then it will be equal to one hundred eighty-nine kilocalories per hundred grams.

Salmon fish soup is cooked from heads, steaks, and depending on the choice of a certain part of the fish, the caloric value may change, but the metamorphoses will be insignificant. You should know that the soup has a high content of fat and therefore should be eaten with caution in case of diabetes mellitus, pathologies of the liver and pancreas.

4.7 out of 5

Red fish is not only an exquisite delicacy, but also the most valuable food product in the human diet. Doctors recommend consuming red fish at least 2 times a week. Salmon is useful for both children and adults. It can be salted, baked in foil, boiled, fried, steamed, served with various side dishes and sauces.

Many people believe, that the fat content and calorie content of salmon are too high, and for this reason they exclude it from the menu. In reality, salmon consumption has no effect on weight gain. Despite the high calorie content of salmon, it contains a whole range of useful substances that support slimness, youth and health.

Calorie content of salmon and its benefits for the body

Salmon is caught in the wild or bred in special fish farms. In any case, the benefits of natural salmon are extremely great. It contains vitamins of groups B, A, C, D, H, PP. Salmon includes a huge complex of nutrients: phosphorus, calcium, iodine, potassium, magnesium, fluorine, zinc.

The value of salmon lies in a large amount of fatty acids, namely omega-3. This acid is responsible for the elasticity and youth of the skin, cholesterol levels and the functioning of the nervous system. Regular consumption of healthy, high-calorie salmon helps strengthen the immune system, improve the functioning of the digestive system, and normalize blood circulation.

In salmon, calories are not as important as its amazing composition. Eating red fish helps cope with depression, despondency, and emotional stress. People who often eat salmon are better able to cope with stress and seasonal apathy. Salmon also has a positive effect on brain function, improving blood circulation and increasing the elasticity of blood vessels.

The average calorie content of salmon is 220 kcal per 100 g. Of this, 20.8 g are proteins, 15.1 g are fats. People who carefully monitor the indicators on the scale should not be afraid of the amount of fat in the salmon and look at how many calories are in the salmon. Fats are different and have different functions. The fats obtained from salmon are exclusively beneficial. Salmon preserves its quality best when baked in the oven, steamed or grilled. The fried product is not suitable for dietary nutrition, since the calorie content in such salmon increases significantly.

Different countries have their own traditions of preparing salmon. In Japan, salmon is an ingredient for sushi; in Italy, they like to fry red fish in batter; in Finland, salmon is served with a special marinade. However Lightly salted salmon is very popular everywhere, with a calorie content of 202 kcal per 100 g..

Salted fish retains all the beneficial substances inherent in a fresh product. It contains a colossal amount of melatonin, which affects cell rejuvenation and regeneration, as well as sleep quality. Lightly salted salmon does not differ in calorie content and set of minerals from its raw counterpart. It is an excellent preventive measure for cardiovascular diseases, saturates the body with healthy cholesterol, prolongs youth and beauty.

How many calories are in salmon?

Salted and lightly salted salmon – 202 kcal;
Steamed salmon – 153 kcal;
Boiled salmon – 167 kcal;
Fried salmon – 197 kcal;
Smoked salmon – 169 kcal;
Baked salmon – 197 kcal;
Salmon fish soup – 67 kcal;
Salmon sandwich – 93 kcal.

Salmon fish soup and light sandwiches on whole grain bread are considered dietary products. These dishes contain minimal caloric content of salmon., so they can be eaten in large quantities and often. A sandwich with a piece of salmon and a thin layer of butter is a wonderful breakfast for a child. A light and nutritious sandwich in the morning will help you get into the mood for work and give you energy.

A contraindication to consuming high-calorie salmon may be intolerance to seafood and fish. Abuse of the product also leads to problems. Excessive intake of fatty acids is prohibited in case of dysfunction of the thyroid and pancreas, acute forms of diseases of the stomach, liver, and open form of tuberculosis. If you have chronic diseases, you should consult with your doctor, who will determine the permissible salmon consumption rate.

Nutritionists and doctors advise paying attention not only to how many calories are in salmon, but also to its anti-aging abilities. Salmon has an amazing effect on the skin, providing a tightening effect. Experts note that regular consumption of salmon leads to skin regeneration, making it more radiant, soft, and elastic. Thanks to fatty acids, the skin is moisturized and nourished, which significantly improves its appearance.

The high calorie content of salmon does not affect weight, but on the contrary promotes the breakdown of fats and weight loss. To really prolong youth, you need to eat healthy foods, stop smoking, drinking coffee, alcohol and move more.

Salmon danger

Of course, like any product, this fish has its contraindications. Not all people are recommended to eat it.

You should beware of red fish if:

You have allergic reactions to salmon or seafood in general;
You suffer from urolithiasis and kidney disease;
you have liver problems;
Have stones in the kidneys or gall bladder;
You have inflammation in the gastrointestinal tract;
You suffer from high blood pressure;

Briefly about the dishes

It is a well-known fact that heat treatment of any products deprives them of a certain part of their beneficial substances. The story is similar with this marine inhabitant. In addition, the calorie content of salmon depends on the method of its preparation.

Of course, each person has their own food preferences, but it’s still worth thinking about what exactly you eat and how beneficial it is for you and your figure.

Lightly salted and salty

The most popular dish is lightly salted salmon. In this form, it is most often found on store shelves. It is worth noting that such a product will be healthier than salted salmon.

After all, salted fish contains more salt, which in itself is not very healthy. After all, salt greatly retains water in the body, which can cause swelling. Also, salted salmon contains fewer beneficial properties.

Steamed dishes

Steamed salmon is the healthiest of all the dishes that can be prepared from this type of fish. But this is not news. It is a well-known fact that almost any steamed product will be healthier than, for example, fried. For people watching their weight, steamed food is a salvation and a great help in the process of losing weight.

And don’t worry that steamed food is not very tasty or bland. Today, there are many recipes for steamed dishes that even gourmets will like.

Boiled

Boiled salmon is quite beneficial for the human body in itself. Do not forget that liquid food has an extremely beneficial effect on metabolism. Of course, fish soup is not only a very tasty dish, but also extremely healthy.

In addition, boiled salmon has the lowest calorie content.

Fried foods

Fried fish contains the least amount of vitamins and microelements. If you are a big fan of fried foods, you should fry fish in butter or olive oil.

But still try to avoid eating any fried foods.

Calorie content of dishes

As mentioned above, the calorie content of salmon depends on the method of its preparation. It can be both extremely useful and quite harmful. But that's not all. After all, the amount of nutrients entering your body depends on what dish you eat. And the more benefits food brings you, the better.

100 grams of raw product - 204 Kcal;
100 grams of lightly salted salmon - 195 Kcal;
Salted fish 100 grams - 205 Kcal;
100 grams of boiled product - 189 Kcal;
100 grams of fried food - 194.4 Kcal;
100 grams of steamed food - 197 Kcal.

It is impossible to say exactly how many calories there will be in a particular dish. After all, this parameter depends not only on the method of preparing the dish, but also on where its main ingredient was caught.

Fish caught in the sea has less calories than fish raised in special nurseries. This happens because the specially raised fish eats a certain food and moves very little. In nurseries it grows larger and therefore fatter.

Of course, salmon is an extremely healthy dish in our diet; it carries enormous benefits. It has an extremely beneficial effect on the human body, and the importance of rare amino acids simply cannot be overestimated. Omega-3 is an extremely useful amino acid that has a beneficial effect on many processes in the body. But nevertheless, we should not forget that everything is good in moderation. And you still shouldn’t overeat this product. Otherwise, you can not only get health problems, but also gain extra centimeters in the waist and gain unnecessary kilograms.