Nutritional Value Of Salmon

Salmon is the common name used to denote the various species of fish belonging to the family Salmonidae. Since times immemorial, people have been using salmon as a tasty and nutritious food. It can be consumed fresh as well as in the form of preserved food items, like smoked salmon or salted salmon. Today, most of the salmon comes from Alaska, Eastern Canada, The Pacific Northwest, Greenland and Norway. It is rich in Omega-3, which has several health benefits to its credit. Besides, it is rich in a number of other nutrients too, like protein, niacin, selenium and vitamin. In the following lines, we bring you the complete nutritional value of salmon.

Salmon Nutrition Facts

Amount of Pink Raw Salmon: ½ fillet

Total Weight of Pink Raw Salmon: 159 g

Nutrients	Amount
Basic Components
Protein	31.7 g
Fat	5.5 g
Ash	1.9 g
Water	121 g
Calories
Total Calories	770 KJ
Calories From Fat	207 KJ
Calories From Protein	565 KJ
Vitamins
Vitamin A	186 IU
Retinol	55.7 mcg
Retinol Activity Equivalent	55.7 mcg
Vitamin E (Alpha Tocopherol)	1.0 Mg
Vitamin K	0.6 mcg
Thiamin	0.3 mg
Riboflavin	0.1 mg
Niacin	11.1 mg
Vitamin B6	0.3 mg
Folate	6.4 mcg
Food Folate	6.4 mcg
Dietary Folate Equivalents	6.4 mcg
Vitamin B12	4.8 mcg
Pantothenic Acid	1.2 mg
Betaine	150 mg
Choline	150 mg
Minerals
Calcium	20.7 mg
Iron	1.2 mg
Magnesium	41.3 mg
Phosphorus	366 mg
Potassium	514 mg
Sodium	107 mg
Selenium	70.9 mcg
Fluoride	70.9 mcg
Zinc	0.9 mg
Copper	0.1 mg
Saturated Fats	0.9 g
14:00	167 mg
15:00	167 mg
16:00	502 mg
17:00	502 mg
18:00	218 mg
19:00	218 mg
20:00	218 mg
22:00	218 mg
24:00:00	218 mg
Mono unsaturated Fat	1.5 g
14:01	1.5 g
15:01	1.5 g
16:1 undifferentiated	246 mg
16:1 c	246 mg
16:1 t	246 mg
17:01	246 mg
18:1 undifferentiated	868 mg
18:1 c	868 mg
18:1 t	868 mg
20:01	197 mg
22:1 undifferentiated	173 mg
22:1c	173 mg
22:1t	173 mg
24:1c	173 mg
Polyunsaturated Fat	2.2 g
16:2 undifferentiated 18:2 undifferentiated	2.2 g 79.5 mg
18:2 n-6 c, c	79.5 mg
18:2 c, t	79.5 mg
18:2 t, c	79.5 mg
18:2 t, t	79.5 mg
18:2 i	79.5 mg
18:2 t not further defined	79.5 mg
18:03	54.1 mg
18:3 n-3, c, c, c	54.1 mg
18:3 n-6, c, c, c	54.1 mg
18:4 undifferentiated	143 mg
20:2n-6c, c	143 mg
20:3 undifferentiated	143 mg
20:3 n-3	143 mg
20:3 n-6	143 mg
20:4 undifferentiated	124 mg
20:4n-3	124 mg
20:4n-6	124 mg
20:5n-3	666 mg
22:02	666 mg
22:5n-3	153 mg
22:6n-3	932 mg
Other Fats
Total trans fatty acids	932 mg
Total trans-monoenoic fatty acids	932 mg
Total Trans-polyenoic fatty acids	932 mg
Total omega-3 fatty acids	1805 mg
Total Omega 6 Fatty Acids	79.5 mg
Sterols
Cholesterol Phytosterol	82.7 mg 82.7 mg
Campesterol	82.7 mg
Stigmasterol	82.7 mg
Beta-sitosterol	82.7 mg
Amino Acids
Alanine	1918 mg
Arginine	1897 mg
Cystine	340 mg
Glycine	1522 mg
Histidine	933 mg
Isoleucine	1461 mg
Leucine	2577 mg
Lysine	2912 mg
Methionine	938 mg
Phenylalanine	1237 mg
Proline	1121 mg
Serine	1293 mg
Threonine	1389 mg
Tryptophan	355 mg
Tyrosine	1070 mg
Valine	1633 mg
Hydroxyproline	1293 mg
Glutamic Acid	4732 mg
Aspartic Acid	3247 mg

Buying & Storing Tips

· You can get salmon in the market, in various forms like fresh, frozen, dried, canned, and smoked. Fresh salmon can be obtained as whole as well as in steak or fillet form.

· Always buy wild salmon fish, rather than the farmed ones. Studies have shown the farmed salmon contains high levels of carcinogenic chemicals, known as polychlorinated bipyhenyls. These chemicals lead to an increased risk of cancer in human beings.

· Another reason to avoid farmed fish is that they contain high quantities of polybrominated diphenyl ether (PBDE). They also contain dioxin, which is highly dangerous for the body.

· Buy salmon from a shop with good reputation, to ensure its freshness. Smell the salmon before buying, to make sure that it is fresh.

· Prefer buying displayed fish, rather than the prepackaged one. In case of the displayed one, you can smell it before buying.

· Fresh salmon should be kept buried in ice, whereas the stakes and fillets should be kept on top of ice.

· In case you want to have the whole fish and want to retain its skin, go for scaling of the salmon.

· If you are purchasing the smoked salmon, ensure that it does not contain dry or brown edges.

· Do not buy a smoked salmon that has shiny surface or has moisture leaking from it.

· Store salmon in the freezer, to keep it fresh for a long time. Wrap it in plastic and keep it in the coldest part of your freezer. It will stay for a time period of 2 to 15 days, depending on the day it was originally caught.

Salmon Nutrition Facts

Amount of Pink Raw Salmon: ½ fillet

Total Weight of Pink Raw Salmon: 159 g

Nutrients	Amount
Basic Components
Protein	31.7 g
Fat	5.5 g
Ash	1.9 g
Water	121 g
Calories
Total Calories	770 KJ
Calories From Fat	207 KJ
Calories From Protein	565 KJ
Vitamins
Vitamin A	186 IU
Retinol	55.7 mcg
Retinol Activity Equivalent	55.7 mcg
Vitamin E (Alpha Tocopherol)	1.0 Mg
Vitamin K	0.6 mcg
Thiamin	0.3 mg
Riboflavin	0.1 mg
Niacin	11.1 mg
Vitamin B6	0.3 mg
Folate	6.4 mcg
Food Folate	6.4 mcg
Dietary Folate Equivalents	6.4 mcg
Vitamin B12	4.8 mcg
Pantothenic Acid	1.2 mg
Betaine	150 mg
Choline	150 mg
Minerals
Calcium	20.7 mg
Iron	1.2 mg
Magnesium	41.3 mg
Phosphorus	366 mg
Potassium	514 mg
Sodium	107 mg
Selenium	70.9 mcg
Fluoride	70.9 mcg
Zinc	0.9 mg
Copper	0.1 mg
Saturated Fats	0.9 g
14:00	167 mg
15:00	167 mg
16:00	502 mg
17:00	502 mg
18:00	218 mg
19:00	218 mg
20:00	218 mg
22:00	218 mg
24:00:00	218 mg
Mono unsaturated Fat	1.5 g
14:01	1.5 g
15:01	1.5 g
16:1 undifferentiated	246 mg
16:1 c	246 mg
16:1 t	246 mg
17:01	246 mg
18:1 undifferentiated	868 mg
18:1 c	868 mg
18:1 t	868 mg
20:01	197 mg
22:1 undifferentiated	173 mg
22:1c	173 mg
22:1t	173 mg
24:1c	173 mg
Polyunsaturated Fat	2.2 g
16:2 undifferentiated 18:2 undifferentiated	2.2 g 79.5 mg
18:2 n-6 c, c	79.5 mg
18:2 c, t	79.5 mg
18:2 t, c	79.5 mg
18:2 t, t	79.5 mg
18:2 i	79.5 mg
18:2 t not further defined	79.5 mg
18:03	54.1 mg
18:3 n-3, c, c, c	54.1 mg
18:3 n-6, c, c, c	54.1 mg
18:4 undifferentiated	143 mg
20:2n-6c, c	143 mg
20:3 undifferentiated	143 mg
20:3 n-3	143 mg
20:3 n-6	143 mg
20:4 undifferentiated	124 mg
20:4n-3	124 mg
20:4n-6	124 mg
20:5n-3	666 mg
22:02	666 mg
22:5n-3	153 mg
22:6n-3	932 mg
Other Fats
Total trans fatty acids	932 mg
Total trans-monoenoic fatty acids	932 mg
Total Trans-polyenoic fatty acids	932 mg
Total omega-3 fatty acids	1805 mg
Total Omega 6 Fatty Acids	79.5 mg
Sterols
Cholesterol Phytosterol	82.7 mg 82.7 mg
Campesterol	82.7 mg
Stigmasterol	82.7 mg

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