Salmon: A Nutrient-Rich Delight
Salmon is a popular fish known for its delicate texture and rich flavor. A beloved ingredient in many cuisines, this fish offers not only a satisfying taste but also a host of essential nutrients, making it a perfect addition to any healthy diet. Below, we dive into the nutritional benefits and details of salmon, showcasing why it’s considered a powerhouse food.
Nutritional Information (per 100g of cooked salmon)
| Nutrient | Amount |
|---|---|
| Energy | 172.32 kcal |
| Protein | 20.97 g |
| Fat | 9.86 g |
| Saturated Fat | 4.31 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugar | 0.00 g |
| Calcium | 24.3 mg |
| Iron | 0.98 mg |
| Magnesium | 31.18 mg |
| Phosphorus | 211.0 mg |
| Potassium | 345.0 mg |
| Sodium | 20.25 mg |
| Zinc | 0.51 mg |
| Copper | 0.08 mcg |
| Manganese | 0.01 mg |
| Selenium | 36.34 mcg |
| Vitamin C | 0.00 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 4.45 mg |
| Vitamin B6 | 150.0 mcg |
| Folate | 1136.0 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A | 0.00 mcg |
| Vitamin E | 0.36 mg |
| Vitamin D2 | 0.00 mcg |
Salmon is an excellent source of protein, providing almost 21 grams per 100 grams of cooked fish. The high protein content makes it an ideal choice for those seeking to build muscle or support overall health. It is also rich in omega-3 fatty acids, which play a crucial role in promoting heart health, reducing inflammation, and enhancing brain function.
In addition to its protein and fat content, salmon provides a range of vitamins and minerals. Notably, it is a good source of magnesium, phosphorus, and potassium, all of which are essential for maintaining proper body functions. It also contains significant amounts of selenium, an important antioxidant that helps protect the body from oxidative stress.
Allergen Information
Salmon is considered a major allergen for individuals with fish allergies. It is important to check ingredient labels carefully, especially when consuming prepared or processed foods that contain salmon. If you have a fish allergy, it’s best to avoid salmon and seek alternative sources of protein.
Dietary Preferences
Salmon can be incorporated into a variety of dietary plans, including:
- Paleo: Salmon is a great fit for a Paleo diet, as it aligns with the emphasis on whole, unprocessed foods.
- Keto: With its high-fat content and zero carbohydrates, salmon is a staple in the ketogenic diet.
- Low-Carb: Salmon is an excellent option for those following a low-carb or Atkins diet.
- Gluten-Free: Naturally gluten-free, salmon can be enjoyed by those with gluten sensitivities or celiac disease.
Cooking Advice
When preparing salmon, there are endless ways to enjoy its rich flavor and tender texture. Whether grilled, baked, poached, or pan-seared, salmon cooks quickly and retains its moisture, making it perfect for a variety of dishes. To keep the fish’s nutrients intact, avoid overcooking it, as this can cause the proteins and omega-3 fats to break down. Pair your salmon with fresh vegetables, whole grains, or a light salad for a balanced and nutritious meal.
Conclusion
Salmon is not just a flavorful fish—it’s a nutritional powerhouse that offers a wide range of essential nutrients. From its high-quality protein to its heart-healthy fats, salmon is a versatile ingredient that can be enjoyed in a variety of dishes. Whether you’re preparing it for a family dinner or incorporating it into your meal prep routine, salmon provides a delicious and nutritious option for any occasion.
