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Nutritional Composition and Calories in Salmon

Nadia Galinova
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Nadia Galinova
Nutritional Composition and Calories in Salmon

Salmon is an extremely tasty and healthy fish. According to many world-renowned chefs, the best salmon is the wild salmon. In Ireland, you can even find salmon available at the airport.

This delicious fish belongs to the trout family. Most often, it migrates and spawns in freshwater pools, after which the small fish migrate again to the ocean.

Salmon have an elongated and thin body that is flattened on the sides. Small salmon fish weigh between 1 and 2-2.5 kg and the larger fish can reach 40-50 kg in weight. The salmon types are:

- Atlantic salmon;

- Japanese salmon;

- king salmon;

- chum salmon;

- coho salmon;

- humpback salmon;

- sockeye salmon;

- pink salmon.

Nutritional composition of salmon

100 grams of raw Atlantic salmon contains:

- calories - 142;

- calories from fat - 57;

- total fat - 6.34 g;

- cholesterol- 55 mg;

- carbohydrates- 0;

- fiber - 0;

- sugars - 0;

- proteins - 19.84 g;

- water- 69 ml;

Dried salmon with bones contains:

- Vitamin A - 60 IU;

- Vit. B1 - 0.02 mg;

- Vit. B2 - 0.16 mg;

- Vit. B3 - 7 mg;

- Vit. B4 - 85 mg;

- Vit. B5 - 0.56 mg;

- Vit. B6 - 0.38 mg;

- Vit. B9 - 0 mg;

- Vit. B12 - 4.40 μg;

- Vit. D - 386 IU;

- Vit. E - 1.60 mg;

- Vit. K1 - 0.10 mg;

- Alanine - 1.30 g;

- Arginine - 1.28 g;

- Aspartic acid - 2.20 g;

- Valine - 1.10 g;

- Glycine - 1.03 g;

- Glutamine - 3.20 g;

- Isoleucine - 0.99 g;

- Leucine - 1.74 g;

- Lysine - 1.97 g;

- Methionine - 0.63 g;

- Proline - 0.76 g;

- Serine - 0.87 g;

- Tyrosine - 0.72 g;

- Threonine - 0.94 g;

- Tryptophan - 0.94 g;

- Phenylalaline - 0.24 g;

- Histidine- 0.63 g;

- Cystine- 0.23 g;

- Fats- 5.50 g;

- Monounsaturated fats - 1.92 g;

- Polyunsaturated fats - 1.52 g;

- Saturated fat - 1.49 g;

- Iron - 0.70 mg;

- Potassium - 300 mg;

- Calcium - 249 mg;

- Magnesium - 30 mg;

- Manganese - 0.02 mg;

- Copper - 0.10 mg;

- Sodium - 391 mg;

- Selenium - 43.30 μg;

- Phosphorus - 354 mg;

- Zinc- 1 mg.

If you want to cook something delicious with salmon, check out our recipes for:

- pan seared salmon;

- salmon cutlets;

- oven-baked salmon;

- grilled salmon;

- fish soup with salmon.

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