Chinook Salmon (Raw) – Nutritional Profile & Health Benefits
Chinook salmon, a prized variety of wild-caught salmon, is known for its rich flavor, firm texture, and impressive nutritional profile. This fish is a standout in terms of its high-quality protein content and omega-3 fatty acids, essential for maintaining good heart and brain health. Whether grilled, baked, or served raw, Chinook salmon can be a delicious and nutritious addition to any meal.
Nutritional Information (Per 100g of Raw Chinook Salmon)
| Nutrient | Amount |
|---|---|
| Energy | 179.0 kcal |
| Protein | 19.93 g |
| Total Fat | 10.43 g |
| Saturated Fat | 3.1 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 26.0 mg |
| Iron | 0.25 mg |
| Magnesium | 95.0 mg |
| Phosphorus | 289.0 mg |
| Potassium | 394.0 mg |
| Sodium | 47.0 mg |
| Zinc | 0.44 mg |
| Copper | 0.041 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 4.0 mg |
| Thiamine (Vitamin B1) | 0.054 mg |
| Riboflavin (Vitamin B2) | 0.113 mg |
| Niacin (Vitamin B3) | 8.42 mg |
| Vitamin B6 | 0.4 mg |
| Folate (Vitamin B9) | 30.0 mcg |
| Vitamin B12 | 1.3 mcg |
| Vitamin A | 136.0 mcg |
| Vitamin E | 1.22 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Chinook Salmon
1. Rich in Protein:
Chinook salmon is an excellent source of high-quality protein, offering almost 20 grams per 100g serving. Protein is vital for muscle growth, repair, and overall cell function.
2. Omega-3 Fatty Acids:
Salmon is renowned for its omega-3 fatty acids, which support cardiovascular health, reduce inflammation, and may even help in cognitive function. These beneficial fats also contribute to healthy skin and hair.
3. Packed with Vitamins and Minerals:
Chinook salmon provides a wide array of essential nutrients, including vitamin B12, which is crucial for energy metabolism and nerve function, and vitamin A, which supports immune health and vision. Magnesium and phosphorus are both vital for bone health, while selenium acts as a powerful antioxidant that supports the body’s immune function.
4. Heart Health:
With its high potassium and low sodium content, Chinook salmon helps maintain healthy blood pressure levels, contributing to heart health. Additionally, its omega-3 fatty acids help reduce the risk of heart disease and stroke.
5. Rich in Antioxidants:
The vitamin E and selenium in Chinook salmon help protect cells from oxidative damage, supporting overall health and longevity.
Allergen Information:
Chinook salmon is a type of fish, which can be a common allergen for some individuals. Those with fish allergies should avoid consuming this product. Always be cautious of cross-contamination when preparing or serving.
Dietary Preferences:
- Gluten-Free: Chinook salmon is naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity.
- Paleo-Friendly: As a lean protein source, it aligns with the principles of the paleo diet.
- Keto-Friendly: With minimal carbohydrates, Chinook salmon fits well into a ketogenic diet.
- Dairy-Free: This fish contains no dairy, making it ideal for those following a dairy-free diet.
Advice for Preparation and Serving:
- Grilled or Baked: For a simple yet flavorful option, season the Chinook salmon with herbs, lemon, and olive oil, then grill or bake it until it reaches an internal temperature of 145°F (63°C).
- Raw in Sushi or Sashimi: For the ultimate freshness, enjoy Chinook salmon raw in sushi rolls or as sashimi.
- Poached or Steamed: Poaching or steaming salmon helps retain its delicate flavor and texture while keeping it moist.
- Pairings: This fish pairs beautifully with a variety of sides, from fresh salads to roasted vegetables, quinoa, or wild rice. A squeeze of lemon or a drizzle of balsamic glaze can elevate its flavor even further.
Conclusion:
Chinook salmon is a highly nutritious fish that not only delights with its rich taste and texture but also offers numerous health benefits. With its high protein, omega-3 fatty acids, and a wide array of vitamins and minerals, it’s an ideal choice for anyone looking to support heart health, boost their energy, and enjoy a versatile and delicious meal. Whether enjoyed in its raw form as sashimi, baked, grilled, or poached, Chinook salmon is a flavorful, nutrient-packed addition to any culinary repertoire.
Feel free to explore more healthy and delicious recipes using Chinook salmon on Love With Recipes! 🌟
