Calorie content Boiled salmon. Chemical composition and nutritional value.

Calorie content of lightly salted salmon per 100 grams

Calorie content of lightly salted salmon per 100 grams is 195.3 kcal. In a 100-gram serving of this fish:

• 23 g protein;
• 13 g fat;
• 0 g carbohydrates.

Lightly salted salmon contains a lot of fatty acids Omega 3, Omega 6, selenium, fluorine, zinc, sodium, calcium, vitamins A, E, C, PP.

Contraindications to the use of the product are exacerbations of diseases of the liver, kidneys, stomach, and intestines. Fish will have to be abandoned if water-salt metabolism is disrupted.

Steamed salmon

Ingredients:

• Fish 500 grams
• Mixture of dried herbs 1 tbsp.
• Olive oil 1 tbsp.
• Salt and ground black pepper to taste.

Preparation:

Stage 1: prepare the fish.

1. Fresh cleaned fish meat with skin, rinse it under cool water, napkins, cut lengthwise into 2 equal parts.
2. Sprinkle the mixture on both sides, pour it over, put it on a plate and leave for 5 - 7 minutes.

Stage 2: steam the salmon.

1. Pour the usual water into the last compartment, place a basket with holes and put salmon slices soaked in spices there.
2. Cover the pan with a lid, turn it on, set the timer to 15 - 20. And you're done.

Proteins - 19.96 g, fats - 13.10 g, carbohydrates - 0.50 g.

Calorie content (kcal) - 186.46 kcal.

Calorie content of oven-baked salmon per 100 grams

Calorie content of oven-baked salmon per 100 grams is 101 kcal. In a 100 gram serving of fish:

• 8.88 g protein;
• 5.42 g fat;
• 4.79 g carbohydrates.

To prepare baked salmon you need:

• Place 120 g of onion cut into rings on a sheet of foil;
• add 120 g of coarsely grated carrots to the onion;
• Sprinkle 200 g of salmon fillet with lemon juice and place on onions and carrots;
• wrap the edges of the foil so that the juice of the fish and vegetables remains inside and does not flow out onto the baking sheet;
• salt the fish to taste;
• bake the salmon in the oven at 200 °C for 25 - 30 minutes.

Baked salmon

Ingredients for baked salmon:

• Salmon – 200 gr
• Carrots – 127 gr
• Onions – 125 gr
• Vegetable oil - 1 tbsp.
• Parsley - 45 gr
• Lemon juice – 25 ml
• Salt - 5 gr.

Preparation:

1. Rub the fish with the mixture and leave. Preheat the oven.
2. Place the pieces on the foil.
3. Cover with foil and place in the oven.

Calorie content of smoked salmon per 100 grams

Calorie content of smoked salmon per 100 grams is 203 kcal. In 100 g of fish:

• 22.6 g protein;
• 12.4 g fat;
• 0 g carbohydrates.

Despite the fact that smoked salmon contains a lot of fatty acids, chlorine, nickel, fluorine, molybdenum, potassium, calcium, magnesium, iron, chromium, vitamins A, PP, this product is not recommended to be eaten in large quantities and often. Otherwise, malfunctions in the gastrointestinal tract, exacerbation of diseases of the liver, kidneys, pancreas, and the appearance of swelling cannot be ruled out.

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 salted

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.

Benefits of salmon

With regular consumption of boiled and steamed salmon, the following beneficial properties of fish appear:

• salmon is enriched with Omega 3 and Omega 6 fatty acids, which saturate the body with energy, have an anti-stress effect, and reduce the level of bad cholesterol;
• Numerous studies have proven that the beneficial substances of salmon are necessary for the restoration of cell membranes of brain cells and retina;
• salmon normalizes the functioning of the heart and blood vessels, strengthens the immune system;
• when boiled fish is included in the diet, the required level of leptin is maintained, which restores metabolism, accelerating fat burning processes;
• the beneficial properties of salmon have been proven to prevent senile dementia, improve the condition of hair and skin;
• Fish melatonin is necessary for normalizing sleep;
• Salmon vitamins and minerals are important for restoring central nervous system functions.

The effect of salmon on mood and strengthening the nervous system

Essential amino acids, and especially omega-3 fatty acids, reduce the risk of developing brain diseases, as well as the occurrence of depression. It’s not for nothing that they say that salmon and vegetables are the best antidepressant. Doctors especially recommend adding steamed salmon to the diet of adolescents during puberty, as well as women over 35 years of age. Scientists conducted studies and found that students who regularly ate salmon dishes showed better academic results than those who did not.

Harm to salmon

Contraindications to eating salmon are:

• developed food allergies to fish;
• the period of breastfeeding, since in this case malfunctions in the baby’s gastrointestinal tract are possible and skin rashes may appear;
• liver and kidney diseases (this point is relevant for salted and lightly salted fish).

Research by American doctors has shown that mercury accumulates in salmon meat, which can cause severe food intoxication. When eating fried fish, you gain excess weight and the risk of exacerbation of cholecystitis and pancreatitis increases.

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Contraindications

It should be included with caution in the diet of people with allergies to fish and seafood. Obese patients, cholelithiasis, and people with kidney diseases should not overuse salted and smoked salmon.

Fish grown in natural conditions has beneficial properties. But in nature it is becoming less and less common.

Demand for salmon exceeds supply. Many suppliers grow it in equipped water areas. They are fed special food with additives to quickly gain muscle mass.

Artificially grown has a light shade of meat. Therefore, when feeding, dyes are added to add brightness to the pulp.

The amount of useful substances in such fish is much less than in wild fish.

Meat may contain residual amounts of additives that enter the body, putting stress on the liver.

Salmon is a healthy product that contains a number of vitamins, micro- and macroelements. It should be used by all groups of the population, except children under three years of age and obese patients, with kidney disease, gall bladder, and allergies. Possible harm can be caused by fish grown artificially.

Dietary properties of salmon:

Who doesn't love fish? On any holiday, and not only, fish dishes are a table decoration. And the most “beautiful” decoration is, of course, red fish, or salmon. It is classified among the so-called fatty varieties. Therefore, many, especially women, have a question: what calorie content does salmon have, and will dishes made from it cause extra pounds? I can say right away: they won’t. Moreover, boiled or steamed salmon dishes. Well, how is it useful?

Like many types of fish, it is rich in so-called fatty acids. But this fish contains the most of them.

She is not offended by minerals and proteins that are beneficial to human health. There are vitamins and unsaturated fats in sufficient quantities.

What does salmon look like and where is it found?

Salmon is a large-sized marine inhabitant belonging to the Salmon family. The fish can be up to 150 cm long. Some individuals weigh more than 3 tens of kilograms. The skin of the fish is characterized by a silvery color, the scales are small, and there are dark spots on the side parts. The fins are colored red. The head is long, the mouth is large. The meat is famous for its nutritional value and excellent taste. The caviar is quite large in size and is characterized by a rich orange color.

The fish lives in the Atlantic Ocean, is most often found in the northern regions, and is artificially grown in northern Europe, as well as in Norway.

What is the difference between salmon and trout and salmon?

Salmon is the common name for individuals of the Salmon family. This group also includes salmon and trout. Salmon is salmon, the meat of which has a bright color. After heat treatment, the color of the fillet does not change.

Trout is smaller in size. Thus, the longest fish can be 1 m long, while its weight reaches 20 kg. However, most often these are fish weighing 500–600 g and a length of 20–30 cm. The meat of such fish is not so high-calorie and rich. After heat treatment, the color is lost and the meat becomes white.

Salmon is fattier than trout. Its fat is evenly distributed throughout the body, and salmon has fewer fat layers. Trout is considered a dietary product; it has much less fat.

How many calories are in salmon?

Well, now directly how many calories are in it. After all, this is probably the main question that interests you. So:

The calorie content of fresh salmon is:

140 kcal per 100 grams of product

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

As you can see, this is not much at all for such a fatty fish. Most likely, your figure will not suffer from its use. Although, of course, the measure must be observed. However, as with other products.

How many calories are there in this fish, cooked in different ways? And here it is:

Salmon calorie table, per 100 grams of product:

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

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

Fried salmon

Recipe ingredients:

• Salmon (fillet) - 1 kg.
• Egg - 3 pcs.
• Flour - 1 tbsp.
• Vegetable oil - 70 ml.
• Salt (to taste).

Nutritional value:
Calories: 199.9 kcal.

Proteins: 18.2 g.

Fat: 10.9 g.

Carbohydrates: 7.2 g.

How many servings: 10

How to cook:

1. Cut the salmon.
2. Whisk salt, egg and flour.
3. Blot all the pieces in the batter.
4. Place the pieces into the heated oil.
5. Fry over high heat.

How is fish good for weight loss?

There are two types of fish that help get rid of fat deposits. These are salmon and tuna. They are rich in protein and contain two fatty acids, which promote the breakdown of subcutaneous fat and “stimulate” metabolism. An excellent option for lunch or dinner is a piece of fish, plus a vegetable side dish. Steamed vegetables are best for this.

Salmon is considered a fatty fish, but due to its low calorie content, it does not harm the figure at all. On the contrary, it stimulates metabolism (due to the amino acids it contains). In addition, due to its high protein content, it satisfies the feeling of hunger for a long time, which makes it possible to avoid snacking on cookies or candy while losing weight.

Of course, you should not abuse it. This fish is rich in protein, so you need to be careful in consuming it daily. Nutritionists advise not to get too carried away and consume no more than 250 grams of it per day.

Nutritionist opinion

Atlantic salmon is a red fish, rich in mineral and vitamin composition. It also contains a lot of omega fatty acids, which makes it especially valuable in the context of dietary nutrition. Many therapeutic diets allow this fish to be consumed; experts consider it a worthy substitute for meat, especially since the protein contained in salmon is absorbed by the body many times easier than meat.

Atlantic salmon is also welcome in diets designed for weight loss. All the same omega acids help speed up metabolic processes in the body, which allows you to speed up the process of losing extra pounds.

Recipe? Recipe!

What can be cooked from this fish? Yes, a lot of things. Here, for example, is a recipe for a simple salad:

Salmon salad:

Half a kilogram of salmon. The fish must be cooked and must be cooled to room temperature. Further:

• celery, two stalks
• half a red onion
• juice of one lemon
• olive oil, one tablespoon
• dill
• salt
• ground pepper

First of all, you need to finely chop the celery, red onion and dill. Place the fish on a separate plate. In another bowl, mix chopped celery, onion and dill. Add lemon juice and olive oil here. After mixing, carefully pour it all into a plate with fish. Add salt and pepper as needed and for taste. Place the finished salad in the refrigerator for half an hour to cool. And that's it, the salad is ready.

Dietary salad with lightly salted trout

This version of a low-calorie salad can be safely included in your diet. So, you will need:

100 grams of lettuce leaves. You can use any type of lettuce: romaine, frisée, chard, lettuce. 100 grams of this product contains only about 20 calories, so this ingredient is simply ideal if you intend to lose those extra pounds.

We recommend: Table of glycemic index of foods

several cherry tomatoes. There are only 15 calories per 100 grams!

100 grams of salmon. It is best to use lightly salted salmon to avoid fluid retention in the body.

1 boiled egg. You can also replace it with quail eggs.

1 tablespoon olive oil for salad dressing. Ideally, it is better to use an oil dispenser to avoid excess calories!

From these ingredients you will get two servings of this salad. One serving contains approximately 220-250 calories!

Another amazing recipe for a dietary salad that will decorate even the holiday table.

romaine lettuce leaves. Wash them, dry them thoroughly with a towel and cut into medium-sized pieces.

Lightly salted trout. Let's take 200 grams of trout. For greater convenience, cut it into cubes.

Avocado. For this recipe we need one ripe avocado. Remember that the avocado must be soft, then the taste of the salad will be simply incomparable. We clean our fruit and cut it into two halves and cut into large slices.

2 medium cucumbers. Wash and cut into slices. They will add freshness to our diet salad.

Half a red onion. Cut into half rings. If you want to remove the bitterness from the onion, then you can soak it in cold water for 20 minutes. Or pour boiling water over it and leave for a couple of minutes.

Olive oil. We will use olive oil and lemon juice as a dressing. Take 1-2 tablespoons of oil, add a spoon of lemon juice. Don't forget to add salt and pepper. If desired, you can also add a mixture of your favorite herbs.

Place all ingredients in a large container. Place trout on top. And season with our sauce. It is best to dress the salad just before serving.

This version of trout salad contains a lot of useful substances. In addition, due to the high content of omega 3, which is found not only in trout, but also in avocados, we get a real beauty salad that contains a lot of antioxidants!

One of the main rules for preparing dietary quiche is the use of whole grain flour. This flour contains more fiber and other beneficial substances. This is the flour that nutritionists recommend using if you want to lose weight. So, to make the right dough, you will need:

• 150 grams of wholemeal flour. You can choose any flour and even mix several varieties if desired.
• 10 grams of butter. We take oil with low fat content.
• 70 ml water and salt.

Mix all ingredients and knead the dough. Then put it in a baking dish and bake for 15 minutes. Our quiche base is ready.

Now let's get started with the dietary filling:

• 100 grams of ricotta cheese. 100 grams of this cheese contains only 170 calories, so you can safely include it in your diet.
• 200 grams of salmon. Wash the fish, boil until half cooked and soften with a fork.
• Green onions and spinach. Wash and cut.

Video about the unique properties of fish

This video explains how Atlantic salmon is beneficial for the human body, and in what cases this fish becomes an indispensable part of the diet.

https://youtu.be/wzv_8-DUkeE

Salmon is a very tasty and healthy fish, which is allowed to be included in the menu in many therapeutic nutrition systems, as well as in weight loss programs. Due to its composition rich in vitamins and microelements, Atlantic salmon is much healthier than other types of fish; it contains easily digestible protein and omega acids, which accelerate the process of losing excess weight.

If you like this kind of food, it will be useful for you to know the calorie content of pink salmon, hake, pollock, blue whiting and other types of fish. Don't ignore the calorie content of squid, seaweed, crabs, shrimp and other seafood. And since many of them are used in oriental cuisine, it’s not a bad idea to find out the calorie content of everyone’s favorite sushi and rolls.

Do you like salmon? Have you ever been on a diet based on this fish? Share your experiences, impressions, as well as delicious and healthy recipes in the comments, this is interesting to all readers.

Author of the publication

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.

A storehouse of vitamins and benefits for the body

It’s hard to imagine the vitamin composition of salmon without:

• retinols;
• niacins;
• thiamines;
• alpha tocopherols;
• riboflavins;
• nicotinic, ascorbic and pantothenic acids;
• cobalamins;
• pyridoxines;
• folates

Due to its rich vitamin and mineral composition, Atlantic salmon has a number of beneficial properties:

• easily absorbed by the body;
• accelerates metabolic processes;
• normalizes tissue metabolism;
• regulates the enzymatic activity of the digestive system;
• participates in the synthesis of certain hormones;
• enriches the blood with iron, increasing hemoglobin levels;
• has a positive effect on blood rheology;
• strengthens cell membranes;
• increases cell resistance to free radicals;

• increases the elasticity of tissues, skin, vascular walls;
• normalizes metabolism in myocardial cells, stimulating normal cardiac activity;
• promotes tissue regeneration;
• increases the functional capacity of the liver;
• stimulates the functioning of the cerebral cortex;
• regulates the normal functioning of the nervous system (both central and peripheral);
• improves the condition of skin, nails and hair;
• improves the quality of vision;
• prevents problems of the musculoskeletal system.