Ingredient Spotlight: Sockeye Salmon (Canned, Drained, Solids, Without Skin and Bones)
Sockeye salmon is a nutrient-packed ingredient that combines versatility with exceptional nutritional benefits. Ideal for quick, wholesome meals, this canned variety is free from skin and bones, offering a smooth, easy-to-use option for cooking enthusiasts. Let’s delve into its detailed nutritional profile.
Nutritional Information
Key Nutrients per 100g
| Nutrient | Amount | Benefits |
|---|---|---|
| Energy (kcal) | 158.0 | Provides a satisfying and nutrient-rich source of calories for sustained energy. |
| Protein (g) | 26.33 | Packed with high-quality protein essential for muscle repair and maintenance. |
| Total Fat (g) | 5.87 | Offers healthy fats that support brain and heart health. |
| Saturated Fat (g) | 1.211 | Contains a small amount of saturated fat for balanced nutrition. |
| Carbohydrates (g) | 0.0 | A carbohydrate-free option, suitable for low-carb diets. |
| Fiber (g) | 0.0 | Contains no fiber, best paired with fiber-rich side dishes for a complete meal. |
| Sugar (g) | 0.0 | Free of added sugars, making it an ideal ingredient for those monitoring sugar intake. |
Minerals
| Mineral | Amount (mg/Β΅g) | Benefits |
|---|---|---|
| Calcium (mg) | 37.0 | Supports bone health and proper muscle function. |
| Iron (mg) | 0.48 | Contributes to healthy blood and oxygen transport. |
| Magnesium (mg) | 24.0 | Plays a role in nerve function and energy production. |
| Phosphorus (mg) | 236.0 | Aids in bone strength and cellular repair. |
| Potassium (mg) | 312.0 | Helps maintain healthy blood pressure and electrolyte balance. |
| Sodium (mg) | 386.0 | Provides flavor and aids in fluid balance but should be monitored for low-sodium diets. |
| Zinc (mg) | 0.58 | Supports immune health and wound healing. |
| Copper (Β΅g) | 70.0 | Important for iron metabolism and overall enzyme function. |
| Manganese (mg) | 0.011 | Essential for bone health and antioxidant protection. |
| Selenium (Β΅g) | 34.6 | A powerful antioxidant that supports immune health and thyroid function. |
Vitamins
| Vitamin | Amount (mg/Β΅g) | Benefits |
|---|---|---|
| Vitamin C (mg) | 0.0 | Contains no Vitamin C, best paired with citrus or leafy greens for balance. |
| Thiamin (mg) | 0.033 | Helps convert food into energy and supports brain function. |
| Riboflavin (mg) | 0.214 | Aids in energy production and cell growth. |
| Niacin (mg) | 7.689 | Promotes skin health, digestion, and nervous system function. |
| Vitamin B6 (mg) | 0.12 | Vital for brain development and immune function. |
| Folate (Β΅g) | 4.0 | Essential for cell division and DNA synthesis. |
| Vitamin B12 (Β΅g) | 5.54 | Supports nerve function and the production of red blood cells. |
| Vitamin A (Β΅g) | 56.0 | Promotes healthy vision, skin, and immune health. |
| Vitamin E (mg) | 2.09 | Protects cells from oxidative damage. |
| Vitamin D2 (Β΅g) | 21.5 | Essential for bone health and calcium absorption. |
Dietary Preferences and Allergen Information
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Dietary Suitability:
- Keto-Friendly: Contains no carbs, ideal for ketogenic diets.
- Gluten-Free: Naturally gluten-free, suitable for those with gluten sensitivities or celiac disease.
- Pescatarian-Friendly: A core protein source for pescatarian diets.
- Low Sugar: No added sugars, perfect for individuals monitoring sugar intake.
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Allergen Information:
- Contains fish (sockeye salmon), a common allergen. Always check for potential cross-contamination if sourced from a shared processing facility.
Culinary Tips and Advice
Sockeye salmon’s mild flavor and firm texture make it a versatile choice for numerous recipes. From hearty salmon cakes to fresh salads or even creamy pasta dishes, it pairs wonderfully with bold spices, fresh herbs, and zesty citrus.
To maximize the health benefits, consider pairing it with nutrient-dense ingredients like avocado, leafy greens, or whole grains. For a quick meal, mix with Greek yogurt, dill, and lemon to create a high-protein salmon spread.
Conclusion
Canned sockeye salmon is a pantry staple that effortlessly combines convenience with exceptional nutrition. Its robust profile of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals makes it a powerhouse ingredient. Incorporate it into your recipes for a flavorful and wholesome boost to your meals.
