Salmon is a predatory fish of the Salmon family, with dense silvery scales. During the spawning period, the color of the fish becomes dark gray, and orange and red spots appear on the sides and head. Most salmon species are anadromous - they are born in fresh water, migrate to salt water sources, and return to fresh water during the spawning period.

Cooked salmon meat is rather fatty, but not multi-calorie, has a very delicate and juicy taste, low-bone and pink-red. The calorie content of salmon varies from type of fish, so, for example, Kura salmon is much fatter and more nutritious than salmon. In nature, there are 23 types of salmon, including chum, salmon, nelma, pink salmon, coho salmon and trout, which are most often used in cooking.

Regardless of how many calories there are in salmon, this tasty and rather expensive fish is widely used in many dietary diets.

The beneficial properties of salmon

Salmon is very nutritious, high in protein and "good fats". Only 100 g of salmon meat, the calories of which range from 100 to 208 kcal, depending on the cooking method, provide the body's daily need for vitamin D. A deficiency of this essential vitamin leads to an increased risk of developing cancer and cardiovascular diseases, multiple sclerosis, rheumatoid arthritis and type 1 diabetes.

The same piece of fish provides the body with half of the required daily portion of vitamin B12, niacin and selenium, and is also an excellent source of vitamin B6 and magnesium. Canned salmon contains a large amount of calcium, due to the fish bones included in its recipe.

Despite the low calorie content of salmon, it contains a high level of docosahexaenoic acid, which is the main structural fatty acid necessary for the functioning of the central nervous system and the retina of the eyes. Eating salmon reduces the risk of macular degeneration, a chronic eye disease that leads to loss of vision.

Salmon also contains antioxidants and omega-3 unsaturated fatty acids, which are effective in fighting heart disease, diabetes and arthritis, reducing the risk of cancer and preventing blood clots.

Salmon contains small amounts of bioactive protein molecules - the so-called biologically active peptides, which have a positive effect on the condition of joints and cartilage.

Low-calorie salmon are an excellent source of tryptophan, a natural sedative that can increase sleepiness in people with mild insomnia.

Calorie content of salmon: nutritional and energy value of fish

The calorie content of salmon is not high, although this fish is classified as a fatty variety, which makes it possible to use the meat of this fish in various diets.

Nutritional value and caloric content of raw salmon per 100 g of fish is:

• Lipids - 13 g;
• Saturated Fat - 3 g;
• Cholesterol - 55 mg;
• Sodium - 59 mg;
• Potassium - 363 mg;
• Carbohydrates - 0 g;
• Calorie content of salmon - 208 kcal;
• Dietary fiber - 0 g;
• Protein - 20 g;
• Vitamin C - 3.1 mg;
• Calcium - 9 mg;
• Iron - 0.3 mg;
• Vitamin B6 - 0.6 mg;
• Vitamin B12 - 3 mcg;
• Magnesium - 27 mg

Nutritional value and caloric content of salted salmon per 100 g of fish is:

• Proteins - 21;
• Fats - 20;
• Carbohydrates - 0;
• The calorie content of salted salmon is 269 kcal.

Nutritional value and calorie content of baked salmon per 100 g of fish is:

• Proteins - 15.9;
• Fats - 15.7;
• Carbohydrates - 0;
• Water - 23.5;
• The calorie content of baked salmon is 211 kcal.

Nutritional value and caloric content of raw chum salmon per 100 g of fish is:

• Protein - 19 g;
• Fat - 5.6 g;
• Water - 74.2 g;
• Cholesterol - 80 mg;
• Vitamin A - 40 mcg;
• Riboflavin - 0.2 mg;
• Pyridoxine - 0.5 mg;
• Vitamin B12 - 4.1 mcg;
• Vitamin C - 1.2 mg;
• Vitamin D - 16.3 mcg;
• Calorie content of chum salmon - 127 kcal;
• Calcium - 20 mg;
• Phosphorus - 200 mg;
• Total Omega-3 Fatty Acids 4023 mg

Nutritional value and calorie content of smoked chum salmon per 100 g of fish is:

• Proteins - 22;
• Fats - 12;
• Carbohydrates - 0;
• Water - 0;
• The calorie content of smoked chum is 196 kcal.

Nutritional value and calorie content of baked chum salmon per 100 g of fish is:

• Proteins - 22.2;
• Fats - 5.1;
• Carbohydrates - 0;
• Water - 0;
• The calorie content of baked chum is 135.13 kcal.

How many calories are in salmon: fish diet

The low calorie content of salmon and the complete absence of carbohydrates in it make it possible to use this type of fish in various diets, and especially in the Ducan protein diet and the Kremlin diet.

Fish diets are very popular, since, following the diet developed for them, you can get rid of 3-5 kg ​​of excess weight in 7-10 days. To comply with them, it is best to purchase fresh, low-fat fish and cook it without adding olive or sunflower oil in the oven, grilled or steamed. There are many options for fish diets, there are also fish mono-diets, when during the day you need to eat 1.5 kg of fish of any kind, boiled, grilled or steamed.

If you follow the fish diet for 7-10 days, you can choose from four options for the daily diet menu, which are allowed to alternate in any sequence:

• Option 2: breakfast - baked chicken breast with stewed cabbage. Afternoon snack - 100 g of turkey fillet with 2 tomatoes. Lunch - cod fillet with green lettuce. Snack - 100 g of chicken breast with 75 g of broccoli. Dinner - one salmon steak, about 350 calories, with chopped dill and 50 g of boiled beans;
• Option 3: Breakfast - 100 g of smoked salmon with spinach and a slice of black whole grain bread. Afternoon snack - 100 g of chicken breast with vegetable salad. Lunch - 250 g of any boiled fish. Snack - 100 g of turkey with avocado slices. Dinner - salmon steak and 100 g of boiled broccoli with spinach;
• Option 4: breakfast - 100 g of low-fat cottage cheese and 120 g of boiled salmon with a slice of black whole grain bread. Afternoon snack - a portion of Greek salad with low-fat feta cheese. Lunch - 120-180 g of grilled salmon. Snack - 60 g of boiled chicken breast or 180 g of natural yogurt. Dinner - 120-180 g of salmon steak, 100 g of boiled asparagus and cauliflower.

Every morning on an empty stomach, it is advisable to drink 250 ml of purified water at room temperature. When following a diet, it is important not to forget to consume 1.5 liters of water per day, green and black tea without sugar are allowed in unlimited quantities, and if you suddenly feel hungry, the developers recommend eating a little boiled salmon, the calorie content of which is low. So, such a snack will not affect the overall results of weight loss. It is forbidden to salt and season cooked food with garlic, herbs and black pepper.

Strictly speaking, salmon is not some kind of fish, but the collective name for a whole family of fish - salmonids. 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 waters and in the ocean.

Salmon are sources of both extremely valuable delicious 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 the fat that is obtained from salmon meat), vitamins, mineral compounds, amino acids, so salmon is very healthy and nutritious product.

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

Fats contained in fish of the salmon family 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 vary - oily types of salmon contain more calories than non-fatty ones. But regardless of the calorie content of salmon, all types of salmon are distinguished by their rich vitamin and mineral composition.

Salmon are a valuable source of phosphorus that builds strong teeth and bones and stimulates brain activity. Fluoride and calcium also have a positive effect on the strength of bone tissue and tooth enamel - the latter, in addition, protects mucous tissues and enhances lipid breakdown. Due to its high potassium content, 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 body tissues, which, in turn, relieves swelling and prevents the occurrence of many diseases of the musculoskeletal system.

Magnesium is an essential element for energy metabolism, the synthesis of hormones, enzymes and DNA (just like the B vitamins found in large amounts in salmon meat, but they also perform other important functions). Therefore, for any calorie content, salmon contributes to the burning of fats in the body.- calcium, magnesium and B vitamins provide lipid breakdown, and unsaturated fatty acids contained in salmon are not deposited in the body's adipose tissue, but are used for 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 average calorie content of salmon is 140-160 kcal per 100 g... When cooked, it is slightly higher. For example, salted fish contains about 270 kcal, smoked fish - 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 indicators of nutritional value and usefulness, and due to the absence of carbohydrates in its composition, it still does not harm the figure. Salmon meat is useful for treating anemia, thyroid problems, hormonal imbalance, high mental and physical exertion, during pregnancy and lactation. It should also be included in the diet for thrombosis, hypertension, cardiovascular problems, low vision or high visual stress, stress, sleep disorders, and as a prophylactic agent to prevent Alzheimer's and Parkinson's diseases, as well as senile dementia.

How many calories are 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 chum salmon is 196 kcal per 100 g, and the calorie content of baked chum salmon is about 140 kcal per 100 g. 100 g

The calorie content of Atlantic salmon (salmon) is 153 kcal per 100 g, lightly salted salmon contains about 200 kcal per 100 g. The calorie content of fresh pink salmon is 147 kcal per 100 g, and salted salmon - 170 kcal per 100 g. Fresh trout meat contains 160 kcal 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 in salted form (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 it during weight loss diets.

Slimming salmon

Despite the rather high fat content and rather high calorie content, salmon is widely used in weight loss diets. The properties of salmon meat useful for weight loss were mentioned above: 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 a beautiful and healthy figure. In addition, dishes made from this fish are not only healthy, but also very tasty.

For example, we suggest that you try to cook a delicious dietary salmon dish. The calorie content of salmon baked with broccoli is only 147 kcal per 100 g, but this dish contains a lot of vitamins, nutrients, trace elements, fiber and other substances useful for 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 sliced ​​salmon fillet with lemon juice, sprinkle with salt and pepper and leave for half an hour, then put to simmer in slightly boiling water for 10 minutes. Boil broccoli for 10 minutes separately from fish. Whisk in milk, cream, eggs and grated cheese, add nutmeg, pepper, and pour vegetables and fish, layered into 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 by using olive oil instead of butter, applying it with a brush in a thin layer on a baking dish, or by replacing cream and regular milk with skim milk. When choosing cheese, pay attention to its fat content and calorie content - choose varieties containing less than 40% fat. This can reduce the calorie content of the finished dish to about 120 calories per 100 g.

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 salmon baked in the oven per 100 grams is 127 kcal. Per 100 gram serving:

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

The 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 for cooking salmon in foil:

• 4 things. pepper and salt the salmon steak to taste;
• 1 onion and 2 pcs. cut medium-sized tomatoes into rings;
• chop 1 bunch of greens;
• put onion, salmon steak, tomatoes, greens in layers in foil, cover everything 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.

Calorie content of salted salmon per 100 grams

The calorie content of salted salmon per 100 grams is 270 kcal. 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. You will have to give up such fish if you have a tendency to edema.

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

• we clean the fish from bones, remove the scales without cutting off the films;
• mix salt and sugar;
• fill the fish with the resulting mixture;
• close the fish with a lid and leave for 24 hours;
• the next day, 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 salinity - 2 days, strong salinity - 3 days.

Calorie content of 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, you need:

• rinse well and cut into slices 200 g fresh fish;
• salt the salmon with a pinch of salt, drizzle with half a teaspoon of lemon juice and half a teaspoon of lemon zest;
• insist the fish for 10 minutes;
• pour several glasses of water into the multicooker container;
• cook the salmon with the “steamed” mode on until cooked through.

Calorie content of fried salmon per 100 grams

The 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 carbohydrates.

For a 4-portion dish you will need:

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

Cooking steps:

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

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 of carbohydrates.

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

Calorie content of boiled salmon per 100 grams

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

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

The dish requires the following ingredients:

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

Cooking steps:

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

Calorie content of salmon soup per 100 grams

The most popular salmon soup is ukha. Calorie content of salmon fish 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 a roll with salmon per 100 grams

Calorie content of rolls with cucumber and salmon per 100 grams 170 kcal. 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 content of 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 carbohydrates.

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

Calorie content of a sandwich with salmon per 100 grams

Calorie content of a sandwich with salmon per 100 grams is 261 kcal. 100 g contains:

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

One sandwich has an average of 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 for maintaining the health of the skeletal system, hair, nails, heart, vascular system;
• Omega 3 acids contained in fish reduce the level of bad cholesterol, normalize heart function, maintain vascular tone;
• when eating salmon, the action of insulin is activated. Thanks to this, the absorption of sugars improves, the blood sugar level 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 consumption 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.

Salmon harm

The harmful properties of fish include:

• smoked salmon is saturated with toxic substances that can provoke food poisoning, disruptions in 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);
• the use of 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 water bodies 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 in inflammatory processes in the intestines and stomach.

The calorie content of raw salmon per 100 grams is 142 kcal. According to its nutritional characteristics, this is one of the healthiest and most delicious fish. Culinary experts around the world prepare delicious and sophisticated salmon dishes.

The benefits of fish from the salmon family

In comparison with other types of river or the same marine fish, the salmon family stands out for its fat content. However, its meat is completely carbohydrate-free with the following nutritional values:

• 8.1 grams of fat;
• 20 grams of protein;
• carb free.

In addition, the calorie content of salmon depends entirely on its fat content. Accordingly, the higher the latter, the more calories will be contained in fish meat.

On the other hand, its consumption in the smallest portions is quite appropriate and possible even for those who are on diets, since fish from the salmon family have superhigh and numerous beneficial qualities. And they, in turn, are extremely necessary for a balanced diet and maintaining the whole body, even burdened with diets, in a healthy tone.

The undoubted benefit of salmon lies in the following unique natural components in its composition:

• vitamins A, E, D;
• trace elements zinc, phosphorus, fluorine, iodine, magnesium, calcium, sodium;
• omega 3 fatty acids.

Their record concentration in fish is so high that it can be eaten by people of all ages and without any restrictions, with the exception of allergy sufferers.

1. lowers cholesterol, accelerating metabolism in cells;
2. normalizes blood pressure;
3. increases the elasticity of blood vessels;
4. controls the occurrence of cardiovascular diseases and heart attack;
5. has a beneficial effect from the inside on teeth and bones, strengthening them, on skin cells - as a rejuvenating effect and elimination of eczema, dermatitis, psoriasis;
6. has a sedative effect on the nervous system and mental health;
7. supports the healthy dynamics of the hormonal and immune systems.

The aforementioned nutritional and health-improving qualities of fish meat from the salmon family fully explain their high calorie content. However, the latter also depends on how the salmon steak will be cooked. Based on culinary methods, fish calories can range from 160 to 270 kcal per 100 grams of fish.

Nutritional value of salmon per 100 grams

Lightly salted salmon is recommended for food because of the least harm from its calorie content, where the concentration of nutrients and calories is directly proportional to each other, and fat-soluble vitamins A and E work for the benefit not only of digestion, but also of the whole body.

Salted salmon, depending on the methods of salting, due to salt crystals and additional seasonings, can contain up to 260 kcal per 100 grams of product.

During the cooking process, the fish loses some of the liquid contained in it, and therefore the calorie level in the meat still increases. In addition, the increased calorie content of salmon will be influenced by the sunflower oil added during frying, and various sauces and marinades, which may contain sugar or wine.

Therefore, fried salmon will act as the maximum source of high-calorie concentration: over 265 kcal per 100 g.

Advice from nutritionist Irina Shilina
Pay attention to the latest weight loss techniques. Suitable for those for whom sports activities are contraindicated.

Taking care of your health, digestion, blood vessels and nerves, as well as in order to maintain a constant body weight, it is better to follow the low-calorie methods of cooking fish steaks: bake on a grill, open fire, steam or boil.

Boiled salmon is most suitable for people suffering from gastrointestinal tract diseases, nursing mothers, and elderly people. The calorie content of such a dish, like steamed salmon, will not exceed 185 kcal, being the lowest-calorie way to consume this fish.

Baked salmon steak is one of the most delicious and popular culinary delights. However, in its composition, calories can accumulate up to 200 kcal and above, it all depends on the method of baking the fish.

Based on this, salmon fillets are recommended to be consumed in small steaks, boiled or steamed. Since fish is high in calories, rice or vegetables are the best option as a side dish. The baked steak can also be served with vegetables, which should be baked with the fish.

The culinary version of smoked fish from the salmon family is recommended by nutritionists for use only if the dietary form of nutrition does not prohibit the ingestion of smoked meats.

Such dishes are not so much a high-calorie product as they are harmful due to their high salt content. Any level of their concentration in the body delays cellular metabolism, provoking edema, and this factor is too harmful for the bulk of diets.

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 fish.

Most often, salmon is called cage salmon, which is considered by the common people to be a red fish. In addition to him, 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, beneficial properties, as well as the possibility of using this fish in the diet.

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

Salmon, like all members of the family, is a rather fatty 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 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 in moderation in your diet, especially considering its many beneficial properties. Also, the calorie content of salmon depends on the method of preparation and ranges from 161-270 kcal per 100 g. This explains the fact 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, the use of salmon and its calorie content usually does not affect the course of the process of losing weight. Therefore, it is recommended to eat it 2 times a week in order to get the body the maximum amount of nutrients 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 are composed of saturated fatty acids and also include the fat-soluble vitamins A and E, which the body needs.

In addition, salmon contains a large amount of vitamins B, PP, C and valuable macro- and microelements. Most of them 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, has a beneficial effect on the work of the cardiovascular system, improves memory, mood, mental activity, well-being and human performance.

Salmon also contains many amino acids that speed up metabolism and help in better protein absorption. But, despite this, this fish also has contraindications for use. It is not recommended for pregnant women (especially fish caught in the ocean, and not farmed) due to the possible content of micro doses of mercury in salmon, which can affect the development of the 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.

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 during any heat treatment and retains most of its beneficial properties, which cannot be said about the calorie content of salmon. Salmon steaks and fillets are mainly used to prepare dishes with salmon, 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. Anyway, salmon can be found in almost every 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 lower-calorie side dish (vegetables, rice). The calorie content of salmon is high, but it does not harm the figure if you eat fish in moderation. Salmon is eaten lightly salted, raw, boiled, fried, stewed and baked, and also smoked and steamed or grilled. That is why the calorie content of salmon largely depends on the method of cooking 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 increasing the number of calories in its last species. 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.