Caloric content of a salmon

Salmon – predatory fish of family Salmon, with dense scales of a silvery color. During spawning the color of fish becomes dark gray color, and on sides and the head orange and red spots appear. The majority of species of a salmon are anadromous – they are born in fresh water, migrate to sources of salty water, and for spawning are returned to fresh water.

Meat of a salmon in the prepared look quite fat, but not multicaloric, has very gentle and rich taste, low-bone and is painted in rose-red color. Caloric content of a salmon varies from a species of fish, so, for example, the salmon of kurinskiya is much fatter and more caloric, than a salmon. In the nature there are 23 look salmon among which there is a meat of a Siberian salmon, salmon, nelma, humpback salmon, silver salmon and trout which are most often used in cookery.

Regardless of that how many calories in a salmon, widely use this tasty and quite expensive fish in many dietary food allowances.

Useful properties of a salmon

Meat of a salmon is very nutritious, it in a large number contains protein, and "good fats". Only 100 g of meat of a salmon in which calories make from 100 to 208 kcal depending on a way of preparation, provide the daily need of an organism for vitamin D. Deficit of this major vitamin leads to increase in risk of development of cancer and cardiovascular diseases, multiple sclerosis, a pseudorheumatism and a diabetes mellitus of 1 type.

The same piece of fish provides an organism with a half of a necessary daily portion of B12 vitamin, Niacinum and selenium, and also is an excellent source of B6 vitamin and magnesium. The tinned salmon contains a large amount of calcium, in connection with the bones of fish entering its compounding.

Despite the low caloric content of a salmon, he contains the high level of dokozageksayenovy acid which is the main structural fatty acid necessary for work of the central nervous system and a retina of eyes. The use of meat of a salmon reduces risk of a degeneration of a macula lutea – a chronic disease of eyes which leads to sight loss.

Also the salmon contains antioxidants and an omega-3 unsaturated fatty acids which are an effective remedy for fight against heart troubles, diabetes and arthritis, reduce risk of a disease of cancer diseases and prevent formation of blood clots.

The salmon in a small amount contains bioactive molecules of protein – so-called biologically active peptides which exert positive impact on a condition of joints and cartilages.

The salmon whose caloric content is low is an excellent source of tryptophane – natural sedative substance which increases drowsiness at patients with slight sleeplessness.

Caloric content of a salmon: nutrition and energy value of fish

Caloric content of a salmon is not high though this fish is carried to fat grades that allows to use meat of this fish in various diets.

Nutrition value and caloric content of a salmon crude at the rate on 100 g of fish makes:

• Lipids – 13 g;
• Saturated fats – 3 g;
• Cholesterol – 55 mg;
• Sodium – 59 mg;
• Potassium – 363 mg;
• Carbohydrates – 0 g;
• Caloric content of a salmon – 208 kcal;
• Food fibers – 0 g;
• Proteins – 20 g;
• Vitamin C – 3,1 mg;
• Calcium – 9 mg;
• Iron – 0,3 mg;
• B6 vitamin – 0,6 mg;
• B12 vitamin – 3 mkg;
• Magnesium – 27 mg.

Nutrition value and caloric content of a salmon salty at the rate on 100 g of fish makes:

• Proteins – 21;
• Fats – 20;
• Carbohydrates – 0;
• Caloric content of a salmon salty – 269 kcal.

Nutrition value and caloric content of the salmon baked at the rate on 100 g of fish makes:

• Proteins – 15,9;
• Fats – 15,7;
• Carbohydrates – 0;
• Water – 23,5;
• Caloric content of the salmon baked – 211 kcal.

Nutrition value and caloric content of a Siberian salmon of fish, crude at the rate on 100 g, makes:

• Proteins – 19 g;
• Fats – 5,6 g;
• Water – 74,2 g;
• Cholesterol – 80 mg;
• Vitamin A – 40 mkg;
• Riboflavinum – 0,2 mg;
• Pyridoxine – 0,5 mg;
• B12 vitamin – 4,1 mkg;
• Vitamin C – 1,2 mg;
• Vitamin D – 16,3 mkg;
• Caloric content of a Siberian salmon – 127 kcal;
• Calcium – 20 mg;
• Phosphorus – 200 mg;
• In total Omega-3 fatty acids – 4023 mg.

Nutrition value and caloric content of a Siberian salmon of fish, smoked at the rate on 100 g, makes:

• Proteins – 22;
• Fats – 12;
• Carbohydrates – 0;
• Water – 0;
• Caloric content of a Siberian salmon smoked – 196 kcal.

Nutrition value and caloric content of a Siberian salmon of the fish baked at the rate on 100 g makes:

• Proteins – 22,2;
• Fats – 5,1;
• Carbohydrates – 0;
• Water – 0;
• Caloric content of the Siberian salmon baked – 135,13 kcal.

How many calories in a salmon: fish diet

Low caloric content of a salmon and total absence of carbohydrates in it allow to use this grade of fish in various diets, and in particular in a proteinaceous diet of Dyukan and the Kremlin diet.

Fish diets are very popular as, observing the food allowance developed for them, it is possible to get rid of 3-5 kg of excess weight in 7-10 days. For their observance it is the best of all to buy fresh fish of low-fat grades and to prepare her without addition of olive or sunflower oil in an oven, on a grill or on couple. There is a set of options of fish diets, there are also fish monodiets when during the day it is necessary to use 1,5 kg of the fish of any grade in a boiled look prepared on a grill or on couple.

At observance of a fish diet for 7-10 days at choice four versions of the menu of a day diet which are authorized for alternating in any sequence are provided:

• Option 1: a breakfast – an omelet from 3 ovalbumins with spinach. An afternoon snack – 100 g of boiled chicken breast. A lunch – salmon steak, red pepper, lettuce leaves, green beans salad and 1 tbsp of olive oil. Having a snack – 100 g of the fish cutlets steamed. A dinner – 100 g of a boiled indyushiny breast from 100 g of broccoli;

• Option 2: a breakfast – the baked chicken breast with stewed cabbage. An afternoon snack – 100 g of fillet of a turkey with 2 tomatoes. A lunch – cod fillet with leaves of a green salad. Having a snack – 100 g of chicken breast from 75 g of broccoli. A dinner – one salmon steak in which calories make about 350 kcal, with the cut fennel and 50 g of boiled haricot;
• Option 3: a breakfast – 100 g of a smoked salmon with spinach and a piece of black whole-grain bread. An afternoon snack – 100 g of chicken breast with vegetable salad. A lunch – 250 g of any boiled fish. Having a snack – 100 g of a turkey with avocado slices. A dinner – a salmon stake and 100 g boiled broccoli with spinach;
• Option 4: a breakfast – 100 g of skim cheese and 120 g of a boiled salmon with a piece of black whole-grain bread. An afternoon snack – a portion of the Greek salad with low-fat sheep cheese. A lunch – 120-180 g of the salmon prepared on a grill. Having a snack – 60 g of boiled chicken breast or 180 g of natural yogurt. A dinner – 120-180 g of a salmon stake, 100 g of a boiled asparagus and a cauliflower.

Every morning on an empty stomach it is desirable to drink 250 ml of the purified water of room temperature. At observance of a diet it is important not to forget to use 1,5 l of water a day, green and black tea without sugar are resolved in unlimited number and if suddenly there is a feeling of hunger, developers recommend to use a little boiled salmon whose caloric content is small. So on the general results of weight loss such having a snack will not affect. Ready food is forbidden to be salted and filled with garlic, spicy herbs and black pepper.