Calorie content of fried salmon. How to properly store smoked and salted fish

Salmon, or Atlantic salmon, is a valuable and rare fish of the salmon family, living in the waters of the Arctic and Atlantic oceans, in the basins of the Barents, Baltic and White seas, in Lakes Ladoga and Onega. Representatives of this species have an elongated body covered with small shiny scales, an elongated and slightly pointed head, and a large mouth with many sharp, strong teeth. The sides of Atlantic salmon are silvery, the back is gray with a bluish tint, and the fins are brown. Above the lateral line on the body of the fish you can find many dark spots.

The maximum lifespan of salmon in nurseries and wild reservoirs is 13 years. During this time, Atlantic salmon manages to gain weight up to 39 kg and grow in length up to 145 cm. Salmon is sold fresh, frozen, salted and smoked. The carcasses and fillets of this fish are baked, boiled, fried, and used for making soups, pastries, salads, cold appetizers or main courses.

Nutritional value of salmon*

• 22.438 g protein;
• 12.499 g fat;
• 56.469 g water;
• 54.024 mg cholesterol;
• 8.477 g ash.

Vitamins in salmon

• Retinol equivalent (A) – 29.816 mcg;
• Thiamine (B1) – 0.149 mg;
• Tocopherol equivalent (E) – 2.476 mg;
• Riboflavin (B2) – 0.196 mg;
• Nicotinic acid (PP) – 9.978 mg.

Calorie content of salmon

The calorie content of raw salmon is 203.487 kcal. After culinary and thermal processing, its energy value may change. Thus, the calorie content of Atlantic salmon is:

• salty – 201.658 kcal;
• smoked – 199.116 kcal;
• steamed – 186.504 kcal;
• boiled – 179.066 kcal;
• fried – 274.303 kcal.

The energy value of salmon fish soup is 66.002 kcal.

Useful elements in salmon

Microelements salmon contains:

• 0.788 mg iron;
• 3.394 µg molybdenum;
• 0.664 mg zinc;
• 5.877 µg nickel;
• 54.313 mcg chromium;
• 427.097 mcg fluoride.

Macronutrients in salmon:

• 362.907 mg potassium;
• 29.804 mg magnesium;
• 199.044 mg sulfur;
• 208.964 mg phosphorus;
• 59.691 mg sodium;
• 163.194 mg chlorine;
• 9.404 mg calcium.

Useful properties of salmon

• Salmon is a source of easily digestible protein with an optimal amino acid composition.
• Atlantic salmon fillets are rich in vitamin E and other antioxidant compounds. With regular consumption of this fish, the processes associated with the aging of the body slow down, the condition of the skin improves, small facial and age wrinkles are smoothed out, and the risk of the appearance of benign and cancerous tumors is reduced.
• Vitamin A, present in Atlantic salmon fillet, improves vision and prevents the development of malfunctions in the visual apparatus.
• Salmon is a rich source of omega-3 fatty acids, magnesium, potassium and other nutrients that strengthen blood vessels and heart muscle, help remove excess cholesterol from the body, and reduce the likelihood of heart attacks and other cardiac failures.
• Atlantic salmon fillet contains beneficial macro- and microelements that have an anti-inflammatory effect. Nutritionists and traditional healers advise people who are faced with manifestations of inflammatory diseases of the joints and internal organs to include this fish in the diet menu at least once every 10 days.
• Omega-3 fats and other beneficial compounds found in Atlantic salmon fillets improve blood circulation and prevent the formation of blood clots.
• Salmon is rich in substances that alleviate the unpleasant symptoms of psoriasis. Research results show that people who regularly include dishes from this fish in their diet are less likely to experience manifestations of dermatological diseases.
• Daily consumption of salmon helps speed up the body's recovery processes after long-term illnesses and heavy physical exertion.
• Healthy fats, macro- and microelements present in Atlantic salmon help reduce the likelihood of developing asthma and reduce the frequency of asthmatic attacks.
• Atlantic salmon contains a whole complex of B vitamins, which ensure normal functioning of the nervous system. Lovers of dishes made from this fish sleep well, rarely get irritated over trifles, and do not experience frequent mood swings, depression or neuroses. In addition, they can more easily endure traumatic situations and stress.
• Atlantic salmon fillet contains a complex of compounds that activate metabolic processes in the human body.
• Salmon is rich in substances that have a positive effect on the condition of the skeletal system, preventing the development of diseases of the musculoskeletal system. According to doctors, regular consumption of Atlantic salmon helps speed up the process of fusion and restoration of bones after cracks, fractures and other injuries.
• The beneficial elements present in salmon fillet help strengthen the immune system. With regular consumption of this fish, the body's resistance to infectious diseases and colds increases.
• Substances contained in Atlantic salmon improve brain function and help the body recover from mental work.
• Regular consumption of salmon helps replenish the reserves of useful nutrients in the body and helps avoid the development of seasonal vitamin deficiency.

Contraindications and harm to salmon

• An absolute contraindication to salmon consumption is a food allergy to fish and seafood.
• People suffering from hypertension or kidney failure should exclude salted and lightly salted Atlantic salmon from their diet.
• Salmon is a product with increased energy value. People who are obese or trying to lose excess weight should include it in their diet in limited quantities.
• Salmon raised in fish farms are fed with compound feed, which may contain growth hormones, antibacterial drugs, chemical dyes and other substances that are dangerous to the human body. When purchasing Atlantic salmon, it is advisable to give preference to fish caught in wild waters.
• Abuse of Atlantic salmon dishes can negatively affect the well-being and general condition of people suffering from gallstones or urolithiasis, active forms of tuberculosis, acute liver diseases, ulcers of the digestive tract and disorders of the thyroid gland.
• Excessive consumption of salmon can provoke the development of diarrhea and other disorders in the digestive system.

*All measures are based on 100 g of product.

Salmon is a favorite delicacy of many people. Its delicate, pleasant taste makes it an almost obligatory guest on a rich table, and its composition makes it an excellent dietary product that is incredibly beneficial for the body. You will learn how many calories are in salmon, and whether it can be included in the menu when losing weight, from this article.

Calorie content of fresh salmon

Fresh and lightly salted salmon, which is sold in vacuum packaging, has the same calorie content - 219 units for every 100 g. Most of the product is represented by proteins - there are 20.8 g of them, and a smaller part is fats: 15.1 g. There are no carbohydrates in salmon at all , and it is equal to zero (this information is relevant for those who suffer from diabetes).

The calorie content of salmon fillet, which can be purchased in stores, is usually 202 kcal. This product is often separated from the fattest parts, resulting in a lower energy value.

Calorie content of fried salmon

As a rule, after frying, foods become more nutritious, but in the case of salmon this does not work. During any heat treatment, fats are melted out of it, and its calorie content is reduced - from 219 kcal to 197 kcal.

If you bake salmon in foil, its calorie content will also be 197 kcal. Based on this, you can diversify your menu by eating this delicious fish in a variety of forms.

There will be even fewer calories in salmon if it is boiled - only 167 units. Therefore, salmon soup turns this fish into an excellent dietary product, incredibly healthy and tasty.

Salmon is not only tasty, but also healthy. Its composition includes B, C, H, PP and D, micro- and macroelements - iodine, potassium, calcium, sodium, magnesium and many others. To this rich composition is added the essential amino acid omega-3, which is not Produced by the human body, which means it is important to obtain it from food.

Regular consumption of salmon can easily be included in a healthy nutrition system:

1. Breakfast – oatmeal with apple, tea.
2. Lunch – salmon fish soup, or salmon with vegetables and rice.
3. Afternoon snack – a glass of kefir.
4. Dinner – meat/poultry/fish with a side dish of vegetables.

Eating salmon during a diet allows you, even with a greatly reduced diet, to give the body everything it needs, thanks to which you will not experience such side effects of an improper diet as brittle nails, dull hair, problematic skin and pain of various origins.

Popular articles

A balanced diet is the key to not only health, but also slimness. With the correct distribution of proteins, fats and carbohydrates and normalized metabolism, rare breakdowns in favor of favorite “harmful foods” pass without painful consequences that drive depression. From the point of view of nutritionists, protein should be the basis in the menu of both a person losing weight and someone who is subject to serious physical activity. It is found in large quantities in meat and fish, and the latter category of products is often not for everyone. Those who have little understanding of the sea creatures that end up on the table will immediately name only herring, flounder and red fish, which seem to be an attribute of a holiday or good income. Salmon and salmon are the same “beast”, only with two names. It is served both salted and smoked, steamed, stewed and even fried. Combine with vegetables, dairy products, nuts, rice. In dietary nutrition, this fish takes pride of place: despite its low calorie content, salmon has a high level of proteins and fats that are easily absorbed by the human body.

But those who adhere to strict diets that require constant counting of every crumb eaten should know the specific values ​​​​of how many calories are in salmon. And that's not all. Since, with the same calorie numbers, the distribution of proteins, fats and carbohydrates, as well as the content of vitamins and microelements can vary, products with the same calorie content will have completely different effects on the figure. In addition, you can trick some of them by making them play by your own rules. How to do this with the calorie content of salmon is to be found out below.

How many calories are in salmon

Of course, it would be impossible to call this fish the lightest of all, and yet it does not weigh that much compared to other animal sources of protein: the calorie content of salmon is 153 kcal per hundred grams. In terms of energy value, the distribution between proteins and fats is almost equal: 52% is given to the former, 48% to the latter. But if you had to worry about the latter, for example, in pork, remembering the risk of overloading the pancreas, then with salmon there is no need for such precautions. The largest part of the fats found in it are Omega-3 polyunsaturated fatty acids, which are already present almost everywhere. They prevent various kinds of inflammatory processes, participate in the formation of energy reserves, where they are the “core” of everything, and synthesize prostaglandins: substances that are especially important for the female reproductive system, in particular for the uterus. You don’t even need to mention the effect of Omega-3 on cardiovascular activity. In addition, these fatty acids protect against autoimmune diseases and slow down the development of allergies and their attacks, strengthen bone and muscle tissue, and due to the ability to envelop internal organs, they neutralize gastritis, peptic ulcers and various types of inflammatory processes in the gastrointestinal tract. But to preserve their beneficial properties and avoid the risk of converting beneficial fatty acids into harmful carcinogenic fats, steam the salmon. In this case, calorie content will also remain the least dangerous.

It would not be amiss to separately note the fact that it is in sea fish that the proportion of Omega-3 is so high: in river fish this fatty acid is several times less. Specifically in salmon, its content per hundred grams of product is equal to the daily requirement. If there is a deficiency of this element, either fish oil is prescribed or it is recommended to include salmon in your menu. Its calorie content allows you not to worry about your figure, even if you eat this seafood daily and for dinner, and not for lunch.

In addition to polyunsaturated fatty acids, salmon is also rich in vitamin E, which acts as a natural antioxidant that protects against the effects of free radicals, reducing the risk of malignant tumors, including working as a cancer prevention. In addition, it is necessary for athletes and everyone who has systematic significant physical and mental stress, and also participates in the formation of estrogen. In salmon, which has a low calorie content, the proportion of vitamin E is almost the daily requirement: 1.8 mg per hundred grams of product.

As for lightly salted salmon, the calorie content of which increases to 202 kcal per hundred-gram piece, the protein level in it decreases slightly - to 45%, and the proportion of fat increases - to 56%. With all this, the most important beneficial substances in it are preserved even after salting, but the content of melatonin, which helps fight insomnia, increases greatly, as does the amount of vitamin E. Since the calorie content of lightly salted salmon is low, fish processed in this way can also be consumed during during the weight loss process, but you should not get carried away with it due to the fact that salt retains water: while losing extra pounds, this effect is undesirable. In addition to the fact that it slows down the change of numbers on the scales, excess salt overloads the liver, kidneys, and even the movement of blood in the vessels. Therefore, even despite the not-so-scary caloric value for lightly salted salmon, it is not recommended to eat it during the period of getting rid of problem areas.

Salmon in the diet of those who watch their figure

Regarding the form in which this fish is best eaten, there are no changes compared to other meat and seafood products. The most ideal thing is steaming. The calorie content of salmon cooked using a double boiler will reach 178 kcal, but due to the high protein content, even a hundred-gram piece will give you a feeling of fullness for a long time. You can supplement this lunch or dinner - the calorie content of steamed salmon and its overall lightness allow you to consume this dish at any time of the day - with vegetables or rice. Approximately the same picture will be for oven-baked fish, provided there is no fat in the form of butter or mayonnaise. The seafood itself can do without such additives: the meat will not become tough by the time it is ready. But if you wish, you can sprinkle it with lemon juice, which will benefit your slimness. As for how many calories are in salmon cooked in foil, this figure will stop at 102 kcal per hundred grams.

Among those products with which this fish works well in tandem, allowing you not only to avoid gaining excess weight, but also to burn hated fats, there are definitely cucumbers. Considering their satiety characteristics, we can say with confidence that the calorie content of steamed salmon with the addition of fresh finely chopped cucumber will seem ridiculous in comparison with how strongly such a combination repels the feeling of hunger. To enhance the effect, it is recommended to decorate the dish with herbs: parsley, dill or onion.

A rather exotic recipe, coming from the land of the rising sun, suggests combining salmon, soy sauce, cheese, avocado, lemon juice and sesame seeds. White short grain rice is used as a side dish. Despite the fact that a similar salmon dish has a calorie content of 215 kcal per hundred grams, it is perfect for both lunch and dinner. The trick is in the list of ingredients: lemon juice, sesame and avocado perfectly break down fats and reduce weight, soy sauce is one of the most dietary, and the amount of Philadelphia cheese is not so critical as to panic. Rice, like fish, is present in almost all weight loss methods, since their relatively low calorie content is more than offset by their beneficial properties.

4.1 out of 5 (7 Votes)