Nutritional Profile: Salmon (Pink, Cooked with Dry Heat)
Description
Salmon prepared with dry heat takes on a delicate pink hue and offers a tender, flaky texture. It is a nutrient-dense food, rich in high-quality protein and essential micronutrients, making it a popular choice for health-conscious meals.
Nutritional Information (per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 153.0 | – |
| Protein (g) | 24.58 | High source |
| Total Fat (g) | 5.28 | – |
| – Saturated Fat (g) | 0.971 | Low |
| Carbohydrates (g) | 0.0 | None |
| – Fiber (g) | 0.0 | None |
| – Sugars (g) | 0.0 | None |
| Calcium (mg) | 8.0 | Low source |
| Iron (mg) | 0.45 | Low source |
| Magnesium (mg) | 32.0 | Moderate source |
| Phosphorus (mg) | 313.0 | High source |
| Potassium (mg) | 439.0 | Moderate source |
| Sodium (mg) | 90.0 | Low sodium |
| Zinc (mg) | 0.46 | Low source |
| Copper (mcg) | 0.075 | Trace amount |
| Manganese (mg) | 0.013 | Trace amount |
| Selenium (mcg) | 37.6 | High source |
| Vitamin C (mg) | 0.0 | None |
| Thiamin (mg) | 0.091 | Moderate source |
| Riboflavin (mg) | 0.126 | Moderate source |
| Niacin (mg) | 9.588 | High source |
| Vitamin B6 (mg) | 0.696 | High source |
| Folate (mcg) | 5.0 | Low source |
| Vitamin B12 (mcg) | 4.73 | High source |
| Vitamin A (mcg) | 42.0 | Low source |
| Vitamin E (mg) | 0.48 | Low source |
| Vitamin D (mcg) | 13.0 | High source |
Key Highlights
- Protein Powerhouse: With 24.58g of protein per 100g, salmon is an excellent option for muscle repair and maintenance.
- Omega-Rich Fats: The low-fat content (5.28g) includes beneficial unsaturated fats.
- Bone-Strengthening Nutrients: High phosphorus levels (313mg) contribute to bone health.
- Heart-Healthy Minerals: Salmon provides a good amount of potassium (439mg) and selenium (37.6mcg), which are essential for cardiovascular function.
- Boosts Immunity and Energy: Rich in B vitamins, especially niacin (9.588mg) and vitamin B12 (4.73mcg).
Dietary Considerations
- Low-Carb & Keto-Friendly: With zero carbohydrates, it is perfect for low-carb or ketogenic diets.
- Low Sodium: Containing just 90mg of sodium, it’s suitable for those monitoring salt intake.
- Rich in Vitamin D: A 100g serving provides 13.0mcg of vitamin D, supporting bone health and immune function.
Allergen Information
Salmon is a common allergen; individuals with fish allergies should avoid consuming it. Cross-contamination is possible during preparation, so care is essential in shared kitchens.
Culinary Advice
To maintain the nutritional integrity of salmon, dry-heat methods like baking, grilling, or broiling are recommended. Pair it with fresh vegetables or a whole-grain side dish for a balanced, nutrient-dense meal.
By including salmon in your meals, you’re indulging in a food that’s not only delicious but also supports your overall health. Add it to your weekly menu for a flavorful and nutrient-packed dining experience!
