Salmon boiled calories. Delicious marine life - salmon: what is the calorie content and valuable qualities of the fish

Strictly speaking, salmon is not some kind of fish, but the collective name of a whole family of fish - salmon. This family includes such fish species as chum salmon, salmon, pink salmon, whitefish, omul, grayling, sockeye salmon, coho salmon, trout and others. These fish are found both in fresh water and in ocean waters.

Salmon are sources of both extremely valuable tasty red meat and red caviar, but their value is not only in excellent taste. The composition of salmon meat includes many useful substances - proteins, unsaturated fatty acids (the same fish oil that is sold in pharmacies is a fat that is extracted from salmon meat), vitamins, mineral compounds, amino acids, so salmon is very healthy. and nutritional product.

There are no carbohydrates in salmon meat at all. The calorie sources of salmon are proteins and fats. The protein contained in this fish is absorbed much better than the protein from animal meat - by almost 98%, it is easier to digest and leaves less waste. Salmon fish meat contains a large amount of essential and nonessential amino acids needed by the human body.

Fats contained in salmon fish are valuable sources of omega-3 and omega-6 acids, they normalize metabolism, have an antioxidant effect, strengthen the nervous system and improve immunity. Depending on the fat content, the calorie content of salmon can be different - fatty types of salmon contain more calories than lean ones. But regardless of the calorie content in salmon, all types of salmon are rich in vitamins and minerals.

Salmon is a valuable source of phosphorus, which forms strong teeth and bones, and also stimulates brain activity. The strength of bone tissue and tooth enamel is also positively affected by fluorine and calcium - the latter, in addition, protects mucous tissues and enhances the breakdown of lipids. Due to the high content of potassium, salmon is an excellent product for the health of the heart, blood vessels, as well as for muscle strength and endurance. In addition, potassium removes salt from the tissues of the body, which, in turn, relieves swelling and prevents the occurrence of many diseases of the musculoskeletal system.

Magnesium is a necessary element for energy metabolism, the synthesis of hormones, enzymes and DNA (as well as the B vitamins contained in large quantities in salmon meat, but they also perform other important functions). Therefore, with any calorie content, salmon contributes to the burning of fats in the body.- calcium, magnesium and B vitamins ensure the breakdown of lipids, and unsaturated fatty acids contained in salmon are not deposited in the adipose tissue of the body, but are spent on more useful purposes.

B vitamins, in addition, regulate the functioning of the brain and nervous system, being both natural antidepressants and a means of increasing efficiency, strengthening memory and attention. Salmon also contains vitamins A, E and D, which have a tonic and antioxidant effect.

Salmon meat is also rich in selenium, which slows down the aging of the body and prevents the formation of cancer, as well as zinc, which improves the body's regenerative abilities and increases immunity. In addition, it contains other minerals - iron, copper, manganese, sodium, etc.

The calorie content of salmon averages 140-160 kcal per 100 g. When cooked, it is slightly higher. For example, salted fish contains about 270 kcal, smoked fish contains about 220 kcal. The calorie content of baked salmon is about 150 kcal per 100 g.

With such a relatively low calorie content, salmon has very high nutritional and usefulness indicators, and due to the absence of carbohydrates in its composition, it also does not harm the figure. Salmon meat is useful for anemia, for problems with the thyroid gland, for hormonal imbalances, for high mental and physical stress, during pregnancy and lactation. It should also be included in the diet for thrombosis, hypertension, cardiovascular problems, poor vision or high visual stress, stress, sleep disorders, and as a prophylactic to prevent Alzheimer's and Parkinson's diseases, as well as senile dementia.

How many calories in salmon

Since there are many types of this fish, how many calories are in salmon depends on its type.. The calorie content of raw chum salmon is 127 kcal per 100 g. The calorie content of smoked salmon salmon is 196 kcal per 100 g, and the calorie content of baked salmon is about 140 kcal per 100 g. 100 g

The calorie content of Atlantic salmon (salmon) is 153 kcal per 100 g, slightly salted salmon contains about 200 kcal per 100 g. per 100 g, and in slightly salted trout - about 230 kcal per 100 g.

The calorie content of sockeye salmon is 157 kcal per 100 g fresh and 161 kcal per 100 g salted (without oil). The lowest calorie content of salmon (and therefore the most suitable for dietary nutrition) is the calorie content of chum salmon. It is recommended to use during weight loss diets.

Salmon for weight loss

Despite the rather high fat content and rather high calorie content, salmon is widely used in weight loss diets. Above, the properties of salmon meat that are useful for weight loss were named: the fats contained in it are not stored “in reserve”, this meat does not contain carbohydrates, but it contains components that normalize metabolism and promote increased fat burning. Regular consumption of salmon will help you maintain your figure in a beautiful and healthy condition. In addition, dishes from this fish are not only healthy, but also very tasty.

For example, we suggest you try to cook a delicious salmon diet dish. The calorie content of salmon baked with broccoli is only 147 kcal per 100 g, but this dish contains many vitamins, nutrients, trace elements, fiber and other substances beneficial to the body.

You will need half a kilogram of broccoli and salmon, a glass of milk, half a glass of cream, 4 eggs, 100 g of hard cheese, a little butter, 2 tablespoons of lemon juice and a pinch of nutmeg.

Sprinkle the chopped salmon fillet with lemon juice, sprinkle with salt and pepper and leave for half an hour, then put it in simmering water for 10 minutes. Boil the broccoli for 10 minutes separately from the fish. Whisk the milk, cream, eggs and grated cheese, add the nutmeg, pepper, and pour over the layered vegetables and fish in a greased dish. Bake for 20 minutes in an oven preheated to 220 degrees.

You can reduce the calorie content of salmon baked with broccoli if you use olive oil instead of butter, applying it with a brush in a thin layer on a baking dish, and also if you replace cream and regular milk with skim milk. When choosing cheese, keep an eye on its fat content and calorie content - choose varieties containing less than 40% fat. So you can reduce the calorie content in the finished dish to about 120 kcal per 100 g.

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Jan-18-2013

Dietary properties of salmon:

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

This fish is a very nutritious product, very tasty and delicious.

As a rule, in food, it comes after pre-processing, however, some of the avid fans of seafood argue that the meat of this fish can be eaten raw. What is the use 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 the regulation of cholesterol in human blood. This, in turn, has a positive effect on the state of our cardiovascular system, on the work of the heart and blood lines, and does not allow atherosclerotic plaques to form on the walls of blood vessels.

Proteins or amino acids are essential components of our cells, tissues, enzymes and hormones. Salmon proteins (as, indeed, the proteins of any other fish) are easily absorbed by the human body. They have no 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 a pharmacy, an essential element for the growth of tissues, hair and nails, is most often obtained from salmon proteins. For the Cardiovascular System While omega-3s help lower cholesterol, keep arteries and veins flexible, increase cardiac peristalsis, salmon amino acids come into play. They help reduce blood pressure, affect cholesterol levels in a positive way, prevent scarring of the walls of arteries and veins, significantly reducing the likelihood of a heart attack.

The use of 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, arthritis of the joints and Alzheimer's disease.

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

There are some facts to consider 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.

For adherents of a healthy diet, low-calorie ways of cooking salmon are suitable: steamed, roasted on a fire or grilled. If during cooking you add 1 tablespoon of olive oil, the energy value of the dish will rise by 60 calories.

How many calories are in salmon?

So what exactly is the calorie content of this fish? But this one:

The 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

And how many calories are in this fish cooked in different ways? And here's how much:

Salmon calorie table (BJU), per 100 grams of product:

And the nutritional value of this fish, cooked in different ways, is this:

Salmon nutritional value table (BJU), 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 incomplete glass
Juice from half a lemon
Salt - to taste
Vegetable oil - for frying

The fish is rinsed, cut into portioned strips, salted and sprinkled with lemon juice. Flour, eggs, beer and salt are mixed to make a dough. Let the dough rest 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 swims in it. Fry portions in oil until cooked.

Served on the table with crumbly rice or flour products and tomato sauce. It goes without saying that the calorie content of salmon prepared in this way will be more than, say, steamed or boiled.

Salmon with mustard, baked in oatmeal:

Products:

Oat flakes (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
Salad (leaf)

For ease of preparation, cover the baking sheet with foil. We take salmon steaks, put them on a greased baking sheet.

Salt the fish, pepper and grease with mustard.

Take oatmeal and generously sprinkle fish with flakes.

We put the baking sheet in the oven heated to 180 degrees for 20 minutes for baking.

Serve fish on lettuce leaves. Bon appetit!

What is useful salmon for weight loss?

It will seem strange that such fatty fish as salmon can be used in the fight against excess weight. 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 - the richest source of omega-3 - not only improves the condition of the skin, but also speeds up the metabolism, which inhibits the formation of cellulite and the deposition of fat in general.

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

Of course, you need to remember that eating salmon does not mean cooking it in a pan with a lot of oil: each tablespoon of this fat increases the "weight" of the dish by 60 kcal. Low-calorie methods are desirable: use a grill or a double boiler. If you want to marinate the fish before cooking, keep an eye on the content of sugar, sauce, wine in the marinade: they can negate the attempt to prepare a healthy meal.

The product is saturated with vitamins of group B (including B1 and B2), PP, C, E, A, as well as minerals zinc, magnesium, chlorine, potassium, phosphorus.

The calorie content of oven-baked salmon per 100 grams is 127 kcal. Per 100 gram serving:

15.7 g protein;
6.1 g fat;
2 g carbohydrates.

Calorie content of salmon baked in foil per 100 grams is 176 kcal. In 100 g of baked fish:

23.2 g protein;
9.3 g fat;
0.3 g of carbohydrates.

Steps to cook salmon in foil:

4 things. pepper the salmon steak and salt to taste;
1 onion and 2 pcs. cut medium-sized tomatoes into rings;
chop 1 bunch of greens;
put onions, salmon steak, tomatoes, greens in foil in layers, cover everything together with foil on top;
bake the fish in the oven at 200 degrees for 10 - 15 minutes.

The considered dishes are enriched with vitamins A, B1, B2, B6, E, C, PP, minerals magnesium, potassium, calcium, sodium, phosphorus, chlorine, iron, manganese, copper, cobalt, molybdenum.

Salted salmon calories per 100 grams

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

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

Salted salmon is contraindicated in cholecystitis, pancreatitis, inflammatory processes in the stomach and intestines. Such fish will have to be abandoned with a tendency to edema.

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

we clean the fish from bones, remove the scales without cutting off the film;
mix salt and sugar;
fill the fish with the resulting mixture;
close the fish with a lid and insist for a day;
the next day, a brine is formed in the dishes;
drain the brine, blot the fish with napkins.

The dish is ready! Bon appetit.

Salted fish is salted for 1 day, medium salinity - 2 days, strong salting - 3 days.

Calorie steamed salmon per 100 grams

The 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 of carbohydrates.

To steam salmon:

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;
insist fish for 10 minutes;
pour a few glasses of water into the multicooker container;
cook salmon with the "steamed" mode turned on until fully cooked.

Fried salmon calories per 100 grams

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

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

For a dish for 4 servings you will need:

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

Cooking steps:

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

Grilled salmon calories per 100 grams

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

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

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

Calorie boiled salmon per 100 grams

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

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

The following ingredients are required for the dish:

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

Cooking steps:

the fish is cut into fillets, cleaned of bones and scales;
carrots, parsley and onions are peeled and cut;
fry vegetables;
the fish is poured with hot water, parsley root, salt are added to it;
cook the fish until cooked;
put the prepared salmon on a dish, decorate with fried vegetables, lightly sprinkle with lemon juice.

Calorie soup with salmon per 100 grams

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

6.1 g protein;
2.32 g fat;
2.43 g of 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 roll with salmon per 100 grams

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

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

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

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

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

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

Calorie sandwich with salmon per 100 grams

Calorie sandwich with salmon per 100 grams 261 kcal. 100 g contains:

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

In one sandwich, on average, 300 kcal, 18.1 g of protein, 17.37 g of fat, 20.59 g of carbohydrates.

The benefits of salmon

Salmon has many health benefits, including:

the product is saturated with easily digestible proteins, which are necessary to maintain the health of the skeletal system, hair, nails, heart, and vascular system;
Omega 3 acids contained in fish reduce the level of bad cholesterol, normalize the work of the heart, maintain vascular tone;
when eating salmon, the action of insulin is activated. Due to this, the absorption of sugars improves, the level of sugar in the blood decreases;
useful substances of 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;
with regular use of 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

The harmful properties of fish include:

smoked salmon is saturated with toxic substances that can provoke food poisoning, malfunctions of the digestive tract;
some people have allergic reactions to fish;
the product is excluded from the diet for gout (this is due to the content of purines in it);
eating salted fish can lead to swelling, weight gain (extra pounds are gained due to the property of salt to retain fluid in the body);

salmon is a fatty fish, so it is eaten little by little with obesity, during weight loss and diet;
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.

Jan-18-2013 KoshkaS

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

This fish is a very nutritious product, very tasty and delicious.

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 the regulation of cholesterol in human blood.

This, in turn, has a positive effect on the state of our cardiovascular system, on the work of the heart and blood lines, and does not allow atherosclerotic plaques to form on the walls of blood vessels.

For the Cardiovascular System While omega-3s help lower cholesterol, keep arteries and veins flexible, increase cardiac peristalsis, salmon amino acids come into play.

They help reduce blood pressure, affect cholesterol levels in a positive way, prevent scarring of the walls of arteries and veins, significantly reducing the likelihood of a heart attack.

How many calories are in salmon?

So what exactly is the calorie content of this fish? But this one:

The 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

And how many calories are in this fish cooked in different ways? And here's how much:

Salmon calorie table (BJU), per 100 grams of product:

And the nutritional value of this fish, cooked in different ways, is this:

Salmon nutritional value table (BJU), 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 incomplete glass
Juice from half a lemon
Salt - to taste
Vegetable oil - for frying

Served on the table with crumbly rice or flour products and tomato sauce. It goes without saying that the calorie content of salmon prepared in this way will be more than, say, steamed or boiled.

Salmon with mustard, baked in oatmeal:

Products:

Oat flakes (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
Salad (leaf)

For ease of preparation, cover the baking sheet with foil. We take salmon steaks, put them on a greased baking sheet.

Salt the fish, pepper and grease with mustard.

Take oatmeal and generously sprinkle fish with flakes.

We put the baking sheet in the oven heated to 180 degrees for 20 minutes for baking.

Serve fish on lettuce leaves. Bon appetit!

What is useful salmon for weight loss?

Of course, you need to remember that eating salmon does not mean cooking it in a pan with a lot of oil: each tablespoon of this fat increases the "weight" of the dish by 60 kcal.

Low-calorie methods are desirable: use a grill or a double boiler.

If you want to marinate the fish before cooking, keep an eye on the content of sugar, sauce, wine in the marinade: they can negate the attempt to prepare a healthy meal.

Source: http://prokalorijnost.ru/losos-kalorijnost-i-polza

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 the refined delicate taste and color inherent in almost all varieties of this species, but also because of the huge amount of nutrients in the composition of the fish.

Most often, salmon is called cage salmon, which is considered by the common people as red fish. In addition to it, 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 of cooking, its composition, useful properties, as well as the possibility of using this fish in a diet.

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

Salmon, like all members of the family, is a rather oily fish, especially when compared with other types of river or sea fish. Its nutritional value is quite high.

In 100 g of salmon, there are about 20 g of protein and 8.1 g of fat, while there are no carbohydrates in it 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 number of calories is quite acceptable, even if you eat salmon in the diet in moderate portions, especially given 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, useful 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 course of the weight loss process. Therefore, it is recommended to eat it 2 times a week in order to obtain the maximum amount of useful substances that it contains.

The beneficial properties of salmon are 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 are made up of saturated fatty acids and also include the fat-soluble vitamins A and E that the body needs.

In addition, salmon contains a large amount of B, PP, C vitamins and valuable macro- and microelements. Among them, most of all are 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, favorably affects the functioning of the cardiovascular system, improves memory, mood, mental activity, well-being and human performance.

And salmon contains many amino acids that speed up metabolism and help better digestion of protein. But, despite this, this fish also has contraindications for use.

It is not recommended for pregnant women (especially ocean-caught rather than farm-raised fish) due to the potential for trace levels of mercury in salmon, which can affect the development of an unborn child.

Also, due to the high calorie content of salmon (especially fried), it is not recommended for those who have any exacerbations of gastrointestinal diseases, since the fish is quite fatty.

The use and calorie content of salmon, depending on the method of preparation

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

This fish is used in the preparation of many delicious dishes of 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 with salmon are 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 less high-calorie side dish (vegetables, rice).

The calorie content of salmon is high, but it does not harm the figure if you eat 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.

So, 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 its 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.

With regards to the calorie content of smoked salmon, it is the smallest, which is explained by the peculiarities of smoking the product, which cannot be said about the number of calories in grilled salmon.

So, the calorie content of smoked salmon is 161 kcal, and grilled salmon contains about 202 kcal.

Salted and slightly salted fish also have a high calorie content - 270 and 254 kcal, respectively, which depends on its salting method.

Following from the foregoing, judging by the calorie content of salmon, the most useful and low-calorie cooking method is boiling, steaming and, of course, eating raw fish. Smoked salmon is also allowed, but only if your diet does not prohibit the consumption of smoked meats.

Source: http://pohudeyka.net/pitanie/kalorijnost-lososya.php

Benefits, harm, salmon calories per 100 grams

> Calorie content, benefits, harm products > Fish > Benefits, harm, calorie content of salmon per 100 grams

The calorie content of fresh salmon per 100 grams is 141 kcal. 100 g of fish contains:

19.7 g protein;
6.3 g fat;
0 g carbohydrates.

The product is saturated with vitamins of group B (including B1 and B2), PP, C, E, A, as well as minerals zinc, magnesium, chlorine, potassium, phosphorus.

Baked salmon calories per 100 grams

The calorie content of oven-baked salmon per 100 grams is 127 kcal. Per 100 gram serving:

15.7 g protein;
6.1 g fat;
2 g carbohydrates.

Calorie content of salmon baked in foil per 100 grams is 176 kcal. In 100 g of baked fish:

23.2 g protein;
9.3 g fat;
0.3 g of carbohydrates.

Steps to cook salmon in foil:

4 things. pepper the salmon steak and salt to taste;
1 onion and 2 pcs. cut medium-sized tomatoes into rings;
chop 1 bunch of greens;
put onions, salmon steak, tomatoes, greens in foil in layers, cover everything together with foil on top;
bake the fish in the oven at 200 degrees for 10 - 15 minutes.

The considered dishes are enriched with vitamins A, B1, B2, B6, E, C, PP, minerals magnesium, potassium, calcium, sodium, phosphorus, chlorine, iron, manganese, copper, cobalt, molybdenum.

Salted salmon calories per 100 grams

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

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

Salted salmon is contraindicated in cholecystitis, pancreatitis, inflammatory processes in the stomach and intestines. Such fish will have to be abandoned with a tendency to edema.

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

we clean the fish from bones, remove the scales without cutting off the film;
mix salt and sugar;
fill the fish with the resulting mixture;
close the fish with a lid and insist for a day;
the next day, a brine is formed in the dishes;
drain the brine, blot the fish with napkins.

The dish is ready! Bon appetit.

Salted fish is salted for 1 day, medium salinity - 2 days, strong salting - 3 days.

Calorie steamed salmon per 100 grams

The 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 of carbohydrates.

To steam salmon:

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;
insist fish for 10 minutes;
pour a few glasses of water into the multicooker container;
cook salmon with the "steamed" mode turned on until fully cooked.

Fried salmon calories per 100 grams

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

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

For a dish for 4 servings you will need:

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

Cooking steps:

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

Grilled salmon calories per 100 grams

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

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

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

Calorie boiled salmon per 100 grams

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

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

The following ingredients are required for the dish:

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

Cooking steps:

the fish is cut into fillets, cleaned of bones and scales;
carrots, parsley and onions are peeled and cut;
fry vegetables;
the fish is poured with hot water, parsley root, salt are added to it;
cook the fish until cooked;
put the prepared salmon on a dish, decorate with fried vegetables, lightly sprinkle with lemon juice.

Calorie soup with salmon per 100 grams

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

6.1 g protein;
2.32 g fat;
2.43 g of 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 roll with salmon per 100 grams

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

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

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

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

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

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

Calorie sandwich with salmon per 100 grams

Calorie sandwich with salmon per 100 grams 261 kcal. 100 g contains:

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

In one sandwich, on average, 300 kcal, 18.1 g of protein, 17.37 g of fat, 20.59 g of carbohydrates.

The benefits of salmon

Salmon has many health benefits, including:

the product is saturated with easily digestible proteins, which are necessary to maintain the health of the skeletal system, hair, nails, heart, and vascular system;
Omega 3 acids contained in fish reduce the level of bad cholesterol, normalize the work of the heart, maintain vascular tone;
when eating salmon, the action of insulin is activated. Due to this, the absorption of sugars improves, the level of sugar in the blood decreases;
useful substances of 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;
with regular use of 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

The harmful properties of fish include:

smoked salmon is saturated with toxic substances that can provoke food poisoning, malfunctions of the digestive tract;
some people have allergic reactions to fish;
the product is excluded from the diet for gout (this is due to the content of purines in it);
eating salted fish can lead to swelling, weight gain (extra pounds are gained due to the property of salt to retain fluid in the body);

salmon is a fatty fish, so it is eaten little by little with obesity, during weight loss and diet;
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.

Source: https://horoshieprivychki.ru/kalorijnost/losos-kalorijnost

Salmon are sources of both extremely valuable tasty red meat and red caviar, but their value is not only in excellent taste.

The composition of salmon meat includes many useful substances - proteins, unsaturated fatty acids (the same fish oil that is sold in pharmacies is a fat that is extracted from salmon meat), vitamins, mineral compounds, amino acids, so salmon is very healthy. and nutritional product.

Depending on the fat content, the calorie content of salmon can be different - fatty types of salmon contain more calories than lean ones.

But regardless of the calorie content in salmon, all types of salmon are rich in vitamins and minerals.

Due to the high content of potassium, salmon is an excellent product for the health of the heart, blood vessels, as well as for muscle strength and endurance. In addition, potassium removes salt from the tissues of the body, which, in turn, relieves swelling and prevents the occurrence of many diseases of the musculoskeletal system.

Therefore, with any calorie content, salmon contributes to the burning of fats in the body.- calcium, magnesium and B vitamins ensure the breakdown of lipids, and unsaturated fatty acids contained in salmon are not deposited in the adipose tissue of the body, but are spent on more useful purposes.

With such a relatively low calorie content, salmon has very high nutritional and usefulness indicators, and due to the absence of carbohydrates in its composition, it also does not harm the figure.

Salmon meat is useful for anemia, for problems with the thyroid gland, for hormonal imbalances, for high mental and physical stress, during pregnancy and lactation.

It should also be included in the diet for thrombosis, hypertension, cardiovascular problems, poor vision or high visual stress, stress, sleep disorders, and as a prophylactic to prevent Alzheimer's and Parkinson's diseases, as well as senile dementia.

How many calories in salmon

The calorie content of Atlantic salmon (salmon) is 153 kcal per 100 g, slightly salted salmon contains about 200 kcal per 100 g. per 100 g, and in slightly salted trout - about 230 kcal per 100 g.

Salmon for weight loss

Despite the rather high fat content and rather high calorie content, salmon is widely used in weight loss diets.

Above, the properties of salmon meat that are useful for weight loss were named: the fats contained in it are not stored “in reserve”, this meat does not contain carbohydrates, but it contains components that normalize metabolism and promote increased fat burning.

Regular consumption of salmon will help you maintain your figure in a beautiful and healthy condition. In addition, dishes from this fish are not only healthy, but also very tasty.

You will need half a kilogram of broccoli and salmon, a glass of milk, half a glass of cream, 4 eggs, 100 g of hard cheese, a little butter, 2 tablespoons of lemon juice and a pinch of nutmeg.

Sprinkle the chopped salmon fillet with lemon juice, sprinkle with salt and pepper and leave for half an hour, then put it in simmering water for 10 minutes.

Boil the broccoli for 10 minutes separately from the fish. Whisk the milk, cream, eggs and grated cheese, add the nutmeg, pepper, and pour over the layered vegetables and fish in a greased dish.

Bake for 20 minutes in an oven preheated to 220 degrees.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Salmon Atlantic (salmon)".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	153 kcal	1684 kcal	9.1%	5.9%	1101
Squirrels	20 g	76 g	26.3%	17.2%	380 g
Fats	8.1 g	60 g	13.5%	8.8%	741 g
Water	70.6 g	2400 g	2.9%	1.9%	3399 g
Ash	1.3 g	~
vitamins
Vitamin A, RE	40 mcg	900 mcg	4.4%	2.9%	2250 g
Retinol	0.04 mg	~
Vitamin B1, thiamine	0.23 mg	1.5 mg	15.3%	10%	652 g
Vitamin B2, riboflavin	0.25 mg	1.8 mg	13.9%	9.1%	720 g
Vitamin B5, pantothenic	1.6 mg	5 mg	32%	20.9%	313 g
Vitamin B6, pyridoxine	0.8 mg	2 mg	40%	26.1%	250 g
Vitamin B9, folate	25 mcg	400 mcg	6.3%	4.1%	1600 g
Vitamin B12, cobalamin	3 mcg	3 mcg	100%	65.4%	100 g
Vitamin C, ascorbic	1 mg	90 mg	1.1%	0.7%	9000 g
Vitamin E, alpha tocopherol, TE	1.8 mg	15 mg	12%	7.8%	833 g
Vitamin PP, NE	9.4 mg	20 mg	47%	30.7%	213 g
Niacin	6 mg	~
macronutrients
Potassium, K	420 mg	2500 mg	16.8%	11%	595 g
Calcium Ca	15 mg	1000 mg	1.5%	1%	6667 g
Magnesium	25 mg	400 mg	6.3%	4.1%	1600 g
Sodium, Na	45 mg	1300 mg	3.5%	2.3%	2889
Sulfur, S	198.4 mg	1000 mg	19.8%	12.9%	504 g
Phosphorus, Ph	210 mg	800 mg	26.3%	17.2%	381 g
trace elements
Iron, Fe	0.8 mg	18 mg	4.4%	2.9%	2250 g
Iodine, I	50 mcg	150 mcg	33.3%	21.8%	300 g
cobalt, co	20 mcg	10 mcg	200%	130.7%	50 g
Manganese, Mn	0.016 mg	2 mg	0.8%	0.5%	12500 g
Copper, Cu	250 mcg	1000 mcg	25%	16.3%	400 g
Molybdenum, Mo	4 mcg	70 mcg	5.7%	3.7%	1750
Nickel, Ni	6 mcg	~
Selenium, Se	36.5 mcg	55 mcg	66.4%	43.4%	151 g
Fluorine, F	430 mcg	4000 mcg	10.8%	7.1%	930 g
Chrome, Cr	55 mcg	50 mcg	110%	71.9%	91 g
Zinc, Zn	0.64 mg	12 mg	5.3%	3.5%	1875
Sterols (sterols)
Cholesterol	70 mg	max 300 mg
Saturated fatty acids
Saturated fatty acids	1.5 g	max 18.7 g
Monounsaturated fatty acids	2.69 g	from 18.8 to 48.8 g	14.3%	9.3%
Polyunsaturated fatty acids	3.31 g	from 11.2 to 20.6 g	29.6%	19.3%
Omega 3 fatty acids	2.684 g	from 0.9 to 3.7 g	100%	65.4%
Omega 6 fatty acids	0.56 g	4.7 to 16.8 g	11.9%	7.8%

Energy value Atlantic salmon (salmon) is 153 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

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SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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GOAL TIME

USEFUL PROPERTIES ATLANTIC SALMON (SALMON)

Atlantic salmon (salmon) rich in vitamins and minerals such as: vitamin B1 - 15.3%, vitamin B2 - 13.9%, vitamin B5 - 32%, vitamin B6 - 40%, vitamin B12 - 100%, vitamin E - 12%, vitamin PP - 47%, potassium - 16.8%, phosphorus - 26.3%, iodine - 33.3%, cobalt - 200%, copper - 25%, selenium - 66.4%, chromium - 110%

What is useful Atlantic salmon (salmon)

Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin E has antioxidant properties, is necessary for the functioning of the gonads, the heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iodine participates in the functioning of the thyroid gland, providing the formation of hormones (thyroxine and triiodothyronine). It is necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and a slowdown in metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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A complete guide to the most useful products you can see in the application.

The nutritional value- the content of carbohydrates, fats and proteins in the product.

Nutritional value of a food product- a set of properties of a food product, in the presence of which the physiological needs of a person in the necessary substances and energy are satisfied.

vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Salmon boiled calories. Delicious marine life - salmon: what is the calorie content and valuable qualities of the fish

How many calories in salmon

Salmon for weight loss

Dietary properties of salmon:

How many calories are in salmon?

201 kcal per 100 grams of product

Salmon calorie table (BJU), per 100 grams of product:

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

Recipe? Recipe!

Salmon fried in dough:

Salmon with mustard, baked in oatmeal:

What is useful salmon for weight loss?

Salted salmon calories per 100 grams

Calorie steamed salmon per 100 grams

Fried salmon calories per 100 grams

Grilled salmon calories per 100 grams

Calorie boiled salmon per 100 grams

Calorie soup with salmon per 100 grams

Calorie roll with salmon per 100 grams

Calorie sandwich with salmon per 100 grams

The benefits of salmon

Harm to salmon

How many calories are in salmon?

201 kcal per 100 grams of product

Salmon calorie table (BJU), per 100 grams of product:

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

Recipe? Recipe!

Salmon fried in dough:

Salmon with mustard, baked in oatmeal:

What is useful salmon for weight loss?

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

Composition, useful properties and contraindications of salmon

The use and calorie content of salmon, depending on the method of preparation

Benefits, harm, salmon calories per 100 grams

Baked salmon calories per 100 grams

Salted salmon calories per 100 grams

Calorie steamed salmon per 100 grams

Fried salmon calories per 100 grams

Grilled salmon calories per 100 grams

Calorie boiled salmon per 100 grams

Calorie soup with salmon per 100 grams

Calorie roll with salmon per 100 grams

Calorie sandwich with salmon per 100 grams

The benefits of salmon

Harm to salmon

How many calories in salmon

Salmon for weight loss

Nutritional value and chemical composition "Salmon Atlantic (salmon)".

Product Calculator

Product calorie analysis

USEFUL PROPERTIES ATLANTIC SALMON (SALMON)

What is useful Atlantic salmon (salmon)

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