Salmon Chum (Raw) β Nutritional Information
Salmon chum, a nutrient-dense fish, offers a healthy and delicious way to boost your diet with essential vitamins and minerals. Rich in protein and omega-3 fatty acids, this fish variety is perfect for those seeking a low-carb, high-protein meal.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 120 kcal |
| Protein | 20.14 g |
| Total Fat | 3.77 g |
| Saturated Fat | 0.84 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 11.0 mg |
| Iron | 0.55 mg |
| Magnesium | 22 mg |
| Phosphorus | 283.0 mg |
| Potassium | 429.0 mg |
| Sodium | 50.0 mg |
| Zinc | 0.47 mg |
| Copper | 55 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.08 mg |
| Riboflavin (B2) | 0.18 mg |
| Niacin (B3) | 7.0 mg |
| Vitamin B6 | 0.4 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 3.0 mcg |
| Vitamin A | 30.0 mcg |
| Vitamin E | 1.09 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Salmon chum is a fish and may cause allergic reactions in individuals who are sensitive to seafood. Always be cautious when introducing new ingredients into your diet, particularly if you or your guests have known allergies to fish.
Dietary Preferences
- High-Protein: With over 20 grams of protein per 100 grams, this is a great choice for those looking to build muscle or maintain a high-protein diet.
- Low-Carb: Salmon chum contains virtually no carbohydrates, making it a perfect option for low-carb, ketogenic, or paleo diets.
- Rich in Omega-3 Fatty Acids: The healthy fats found in this fish are essential for heart health, brain function, and reducing inflammation.
- Gluten-Free: Salmon chum contains no gluten, making it suitable for those with celiac disease or gluten sensitivity.
- Dairy-Free: It is naturally dairy-free, making it a great option for people following a dairy-free lifestyle or those with lactose intolerance.
Health Benefits & Advice
Salmon chum is an excellent source of lean protein, essential fatty acids, and key vitamins and minerals. Here are some of the health benefits:
- Heart Health: Rich in omega-3 fatty acids, it helps reduce the risk of heart disease and promotes cardiovascular health.
- Bone Health: The presence of magnesium, phosphorus, and calcium supports strong bones and teeth.
- Brain Function: Salmon is known for its brain-boosting properties due to its omega-3 content, aiding memory, focus, and mental clarity.
- Muscle Maintenance: With 20.14 grams of protein per 100 grams, it supports muscle recovery and growth, making it ideal for athletes and those on high-protein diets.
When preparing salmon chum, it can be baked, grilled, or used in dishes like sushi and salads. Keep in mind that cooking methods such as grilling or baking with minimal oil help preserve its healthy properties. Pair it with fresh vegetables or a whole grain side dish for a balanced, nutrient-rich meal.
Conclusion
Salmon chum is an excellent, versatile ingredient to add to your kitchen. Its high protein, rich mineral profile, and omega-3 content make it a smart choice for health-conscious individuals. Whether youβre crafting a light lunch or a hearty dinner, this fish will provide not only flavor but also nutritional value that benefits the whole body.
