Chinook Salmon (Cooked, Dry Heat) – Nutritional Information
Chinook salmon, also known as King salmon, is a rich, flavorful fish that is well-loved for its tender, moist texture and rich, fatty content. When cooked using dry heat methods such as grilling, baking, or broiling, this salmon variety offers a wealth of nutrients, making it an excellent choice for health-conscious eaters and seafood lovers alike.
Nutritional Overview
A single serving of cooked Chinook salmon (approximately 100g) provides:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 231.0 kcal |
| Protein | 25.72 g |
| Total Fat | 13.38 g |
| Saturated Fat | 3.214 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 28.0 mg |
| Iron | 0.91 mg |
| Magnesium | 122.0 mg |
| Phosphorus | 371.0 mg |
| Potassium | 505.0 mg |
| Sodium | 60.0 mg |
| Zinc | 0.56 mg |
| Copper | 0.053 mcg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 4.1 mg |
| Thiamin (B1) | 0.044 mg |
| Riboflavin (B2) | 0.154 mg |
| Niacin (B3) | 10.045 mg |
| Vitamin B6 | 0.462 mg |
| Folate (B9) | 35.0 mcg |
| Vitamin B12 | 2.87 mcg |
| Vitamin A | 149.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Chinook salmon is a common seafood allergen and may cause reactions in individuals with fish allergies. It is important to be cautious and check for any potential cross-contamination with other seafood or allergens when preparing and serving.
Dietary Preferences
- Gluten-Free: Chinook salmon contains no gluten, making it suitable for those with gluten intolerance or celiac disease.
- Low-Carb: With zero carbohydrates and no sugar, this fish is ideal for low-carb, keto, or diabetic diets.
- Paleo: As a natural source of protein and healthy fats, Chinook salmon fits perfectly into a paleo diet.
- Whole30: A great choice for Whole30 eating plans, as it is a whole, unprocessed food.
- High-Protein: With nearly 26 grams of protein per 100g, this salmon is an excellent source for those looking to increase their protein intake.
Health Benefits
Chinook salmon is loaded with heart-healthy omega-3 fatty acids, which are essential for brain health and reducing inflammation. These healthy fats, combined with a generous dose of protein, make it an excellent food choice for muscle repair and overall wellness. The high potassium content also supports healthy blood pressure levels, while magnesium and phosphorus promote strong bones and teeth.
The inclusion of vitamin B12, niacin (vitamin B3), and riboflavin (vitamin B2) provides a boost to the body’s metabolism, aiding in energy production and overall cellular health. Furthermore, the presence of selenium supports immune function and may help protect the body against oxidative stress.
Preparation and Cooking Tips
When preparing Chinook salmon, dry-heat cooking methods such as grilling, baking, and broiling are excellent options to preserve the rich flavor and tender texture of the fish. To enhance the taste, consider seasoning with herbs, lemon, and a touch of olive oil. Pairing the salmon with leafy greens or roasted vegetables can create a wholesome, satisfying meal.
Conclusion
Chinook salmon is a highly nutritious fish that offers numerous health benefits. It is an excellent source of protein, essential fatty acids, and important vitamins and minerals, making it a versatile addition to any diet. Whether you’re looking to improve heart health, boost energy levels, or simply enjoy a delicious and satisfying meal, cooked Chinook salmon is a wonderful choice.
