Calorie content of pink salmon. Chemical composition and nutritional value.

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Pink salmon is a fish from the salmon family. It is distinguished not only by its pleasant and delicate taste, but also by its rich composition of beneficial vitamins and minerals that have a positive effect on the human body. Adherents of a healthy diet are recommended to include pink salmon in their diet at least once a week. This is necessary for the normal functioning of the brain, circulatory system, endocrine and other functions of the body. So, why is this fish so useful, who can include it in the menu, and who should refuse to eat it? Let's find out!

Chemical composition of pink salmon

The nutritional value of this type of fish is no less than that of other representatives of red fish. Its meat impresses with its rich taste and pleases with its chemical composition with many useful components, in particular, a significant content of protein and unsaturated acids. The latter are even called the “elixir of youth” due to their ability to trigger cell regeneration and significantly slow down the aging process. Omega-3 acid is a recognized means of restoring health. It helps normalize heart rate, helps forget about depression, reduce blood clotting, lower blood pressure, etc.

Did you know? The fish began to be called “red” because of a historical fact: for a long time this word meant something especially valuable. Second version: previously they paid for salmon and sturgeon fish exclusively in chervonets ( chervony -
red), so the name stuck.
Vitamin PP (niacin) is also found in large quantities. It is responsible for regulating the full functioning of the nervous system, the smooth functioning of the gastrointestinal tract and proper metabolism.

In addition, the composition is presented:

1. Vitamin A. Its advantage is that it has a comprehensive positive effect on the visual system, as well as the health of hair, dermis and nails. The deficiency can be judged by the deterioration of the immune system and the mucous membrane of all organs.
2. Vitamin C. The body’s immunity and protection from the negative effects of the environment depend on it.
3. Vitamin PP (nicotinic acid) . The element is important for the formation of lipids and enzymes, their subsequent metabolism, as well as the performance of redox processes.
4. Calcium . It maintains the condition of bone tissue, and deficiency increases the likelihood of a pathological fracture. A serious shortage will result in the fact that a minor bruise can become a serious injury requiring treatment for a long time.
5. Iodine. The element is especially important in the functioning of the endocrine system, pancreatic and thyroid glands, and the microelement is also involved in the synthesis of hormones.
6. Magnesium . It is the basis of muscle mass and ensures its growth. A lack of magnesium leads to cramps, especially in the lower extremities.
7. B vitamins . They participate in many chemical and biological processes, speed up metabolism, normalize organ function, calm the nervous system, and improve immunity.
8. Potassium. With its help, energy is accumulated in the cells, and it also strengthens the heart and maintains the normal condition of skeletal muscles.
9. Iron . The trace element is necessary for the circulatory system due to its participation in the synthesis of blood cells and oxygen transport. Fe deficiency often provokes the development of anemia, which is especially dangerous during pregnancy and during the recovery period after surgery. Primary symptoms are dizziness, weakness, lack of appetite, poor general health.
10. Fluorine . It protects teeth from the negative influence of environmental factors and restores the normal state of tooth enamel. Both excess and deficiency have a negative impact. In pink salmon, the microelement is present in small quantities, so the body will only benefit.

Zn, S, Cr, Na and other useful elements are also present in the composition.
Fatty acids help prolong the youth and beauty of the dermis. In other words, this seafood is a storehouse of nutrients. A more detailed chemical composition of fish is given in the table.

Also learn how to cook pink salmon in cream sauce.

Fish contains not only meat, but sometimes also caviar. It impresses with its impressive content of Ca, Ph, K, Ft, Fe, riboflavin, and thiamine. Milk can also be included in the diet due to its nutritional value. They contain especially a lot of protein, healthy fats and amino acids, including essential ones. There are high concentrations of vitamins A, C, PP, E, as well as group B.

Pink salmon is an appetizing, nutritious and satisfying product. When consumed in doses, it will bring exceptional benefits. The chemical composition guarantees a positive effect on overall health. It is noteworthy that the content of useful components practically does not decrease, regardless of how the product is prepared.

The benefits of pink salmon

Regeneration of bone tissue, fat metabolism, regulation of the gastrointestinal tract, protection of body cells from anything and everything, slowing down the aging process, saturating the blood with oxygen, stimulating the endocrine glands, maintaining the central nervous system in working order - all these are just general names for the vital processes of our body. And all of them go without failures and “mistakes” for pink salmon lovers.

Of course, positive changes are not visible from the first spoon, but with regular consumption of pink salmon, restoration and rejuvenation of the body is inevitable. Because in this case, our body receives everything it needs and acquires the ability to independently resist all ailments and disorders that interfere with a normal healthy life.

Do you want to live long and be disease-free? Eat pink salmon more often. Just don’t forget to look at the quality of the fish...

Calorie content and BZHU

The calorie content of 100 g of fresh product is 147 kcal, and the energy value of the same amount is:

• 21 g protein;
• 7 g fat;
• 0 g carbohydrates.

Did you know? In the Far East, pink salmon predominantly enter the rivers of Primorye in odd-numbered years, and into the reservoirs of the Amur and Kamchatka in even-numbered years. Perhaps the reason for this

-
a two-year life cycle of an aquatic inhabitant, but it is not yet known for certain.
Pink salmon caviar is more nutritious. The calorie content of 100 g reaches 230 kcal, and BJU for the same amount:

• 31.2 g protein;
• 11.7 g fat;
• 0 g carbohydrates.

The product is often eaten salted - and per 100 g of fish without oil there are 169 kcal, 22.1 g of protein, 9 g of fat, and no carbohydrates. Pink salmon milk contains 90 kcal calories for every 100 g. The same amount also contains 16 g of protein, 2.9 g of fat and g of carbohydrates.

KBJU per 100 g of other dishes prepared with pink salmon is tabulated.

Important! It is necessary to take into account the fact that the exact amount of KBJU depends on the complete composition of the food. In most cases the difference is insignificant, but it still exists.

KBJU for 100 g

The energy value of 100 grams of raw pink salmon is 127 kilocalories, 20.5 g of easily digestible protein and 4.4 g of fat.

For dietary nutrition, it is recommended to steam the fillet. Caloric content of steamed fillet – 149 kilocalories, proteins – 26 g, fat – 5 g. The share of BZHU in caloric content is proteins 70%, fat 30%.

Stewed fish with vegetables is recommended by nutritionists as a healthy combination that increases the absorption of omega fatty acids. Stewed pink salmon with vegetables contains – 143.7 kcal, proteins – 18 g, fat – 7 g, carbohydrates – 1.5 g.

KBJU of grilled pink salmon – 153 kcal, 24.6 g protein, 5.3 g fat. The share of BJU in the calorie content of a grilled dish is proteins 67%, fats 33%.

Fat content of fish

One of the characteristics of fish is its fat content, which indicates its nutritional value. For the most part, the indicator depends on the variety and variety of fish, but the fishing season also has an impact. The fat content of an individual always increases during the spawning period.

Pink salmon is a fish of moderate fat content. The calculation is based on the basic presence of fat in 100 g of product. In other words, it contains from 3.5% to 8% of this particular component. This category is also sometimes called low-fat. This percentage of fat indicates the permissibility of consumption by pregnant and lactating women, those who follow a diet or have problems with the gastrointestinal tract, heart, kidneys, and circulatory system. The main thing is to remember: there must be moderation in everything.

We recommend learning how to prepare pink salmon and mackerel roll.

Usefulness of pink salmon

Pink salmon BZHU is famous - proteins, fats, carbohydrates are balanced in it. The benefits of fish are explained by the fact that its meat is full of vitamins PP, A, E, D, C, group B. Pink salmon also contains a lot of Ca, S, K, Mg, Cl, Na, P. These macro elements in the composition of meat are complemented by micro components - Fe, Ni, Zn, Se, Co, I, Mo, F, Cu, Mn, Cr.

They love valuable fish for the presence of Omega-3 (unsaturated fatty acids) in it. They are called “vitamins of youth”.

Those who control their body weight are willing to add “pink salmon” to the menu. And pink salmon helps them in this; its KBJU per 100 g of first freshness product is:

We recommend that you familiarize yourself with the BZHU chum salmon

• calories - 146 kcal;
• proteins - 21 g;
• fats - 6.7 g;
• carbohydrates - 0.5 g.

But you need to eat fish in cooked form - lightly salted, boiled, baked, smoked.

What are the health benefits of fish?

It is noteworthy that all parts of pink salmon provide the human body with equal benefits. An important point: the properties of this product do not change depending on preparation, so you don’t have to worry that after frying, smoking, salting, baking or boiling, the fish will lose vitamins or minerals.

In countries where red fish, in particular pink salmon, is constantly present in the diet, there is a healthier nation and a higher standard of living. These countries include, first of all, Japan, Norway, Finland and Iceland.

General benefit

Fish is famous for its nutritional value, satiety and overall positive effect on human well-being in the absence of contraindications and allergic reactions.

• Main beneficial properties:
• Calming effect for the nervous system (nervous system).
• Restoring the natural tone, increasing the elasticity and firmness of the facial epidermis.
• Normalization of the condition and strengthening of bones and nails.
• Acceleration of muscle growth.
• Normalizing lipid metabolism.
• Decrease in sugar concentration in blood plasma.
• Minimization and prevention of the development of erosions on the mucous membrane of the gastrointestinal tract.
• Normalization of female hormonal levels.
• Promoting skeletal growth in children and adolescents.
• Vision support.
• Saturation of the body with nutrients.
• Minimizing the impact of toxins on the body.
• Normalization of the functioning of the thyroid gland and all other glands.
• Strengthening the cardiovascular system, minimizing the likelihood of developing diseases of these organs, including strokes, heart attacks and thrombosis.

Video: benefits of pink salmon

For women

The benefits are largely due to the impressive content of vitamins, which help prolong skin youth and activate cell regeneration.

• Other positive properties:
• Folic acid guarantees the smooth functioning of the reproductive system. The substance is also important for the proper formation of the fetus in the first months of pregnancy.
• Regular consumption of the product guarantees the excellent condition of nails, hair and teeth.
• Certain substances and vitamins have a beneficial effect on the functioning of the nervous system. This means that the female body will more effectively resist negative emotions and stressful situations.
• After eating pink salmon, there is a surge of strength and a lift in mood.
• Reducing the risk of cystitis.
• Maintaining the normal functioning of the genitourinary system.
• Normalization of the functioning of the thyroid gland.

In general, regular consumption of pink salmon has a positive effect on the female body. It is possible to reduce the risk of many diseases.

For men

For representatives of the stronger half of humanity, this fish is also useful.

• It guarantees:
• support for the functioning of the reproductive system;
• increasing potency;
• significant improvement in sperm quality;
• acceleration of muscle tissue growth;
• strengthening the heart and blood vessels;
• strengthening bone tissue.

Fish is recommended for regular consumption by athletes and those men who are exposed to significant and regular physical activity. Those who suffer from infertility should also eat pink salmon regularly.

During pregnancy

During gestation, pink salmon, like any other red fish, is considered very useful. It helps eliminate the occurrence of diseases of the genitourinary system, and even cope with them during periods of exacerbation. There is also a beneficial effect on the functioning of the gastrointestinal tract. Regular consumption of red fish is an excellent protection against stress and bad mood.

We advise you to find out how to deliciously marinate pink salmon at home.

Pink salmon is a strong allergen, so you need to eat it little by little. It retains fluid, so you should avoid it in the final stages. If there are any changes in your health, you should immediately consult a doctor for diagnosis.

When breastfeeding

During lactation, you need to be especially careful about your diet so as not to harm the baby. Pink salmon is a strong allergen due to the high content of vitamin C and various acids in its composition. The positive aspects include saturating the body with useful elements, minerals and vitamins, combating stress, and improving the functioning of the body as a whole.

You will be interested to know how to cook pink salmon with cheese.

You can eat red fish, but be careful. It is advisable to return it to the diet only when the child reaches 7 months of age . Moreover, the first portion should be small - literally 2-3 tbsp. l. If the baby does not experience allergic symptoms within 24 hours, it is permissible to slightly increase the portion. In any case, it is permissible to eat the product no more than once a week in the first 2-3 months.

For children

The product will bring exceptional benefits to the baby’s body, subject to moderate consumption. It is permissible to eat a baked product steamed or boiled in water.

Important! According
traditional medicine healers , pink salmon is an excellent preventative against rickets (bone disease due to lack of vitamin D in the body).

• Main positive aspects:
• strengthening teeth and bones;
• improvement of immunity;
• vision support;
• activation of muscle tissue growth.

It is permissible to introduce the product into the baby’s diet when he or she reaches the age of 3-4 years. The second condition is that there should be no allergic reaction to white fish.

For weight loss

Due to its low calorie content and minimal fat content, fish is suitable for weight loss. It can be safely included in diets, in particular in protein diets, due to its significant protein content. The latter gives quick satiety and delays the onset of hunger.

Check out the recipes for making pink salmon soup.

To achieve maximum results, it is important to take a responsible approach to preparing fish dishes. The main problem lies in the fact that heat treatment often leads to an increase in calories. To eliminate the possibility of consuming high-calorie dishes, you need to make calculations taking into account all the ingredients presented in the composition.

Acceptable foods:

• ear;
• fish soup;
• Steamed fish;
• boiled pink salmon;
• grilled pink salmon;
• baked in the oven;
• Lightly salted fish is allowed in small doses.

The daily diet should include fresh, steamed or boiled in water, baked vegetables, especially green, buckwheat and pearl barley, lean meats (chicken or turkey fillet, beef), bran, etc. A drinking regime is required. You need to drink at least 1.5–2.5 liters of liquid per day (the exact amount is determined by body weight).

Did you know? During research, scientists were able to establish an extraordinary fact about red fish. They are sure: with regular consumption of pink salmon, as well as salmon, sturgeon, etc., the likelihood of getting a sunburn is minimized.

This can be still water, unsweetened green tea with or without lemon, freshly squeezed juices, herbal infusions. On any diet, flour, sweets, fried in oil, fatty, smoked foods are prohibited. In particular, you should give up potatoes, pasta, peas, beans, corn, bananas, grapes, melon, white bread, pastries, store-bought juices and carbonated drinks.

Delicious pink salmon fish recipes

Pink salmon with mushroom sauce

To prepare such a delicious dish, you will need:

• Large carcass of pink salmon.
• Fresh or salted mushrooms.
• Onion.
• One egg.
• Flour, salt and spices.
• Vegetable oil (olive oil is possible).

Preparation contains the following steps:

• The fish is cut, washed and cut into pieces. It is advisable to remove all seeds.
• Breading is done in flour with salt and spices. Take a baking sheet, grease it with oil and add pink salmon.
• The filling is prepared from mushrooms and onions. Champignons or boletus are finely chopped.
• The fish is stewed in the oven for 15 minutes. Raw eggs are mixed with salt. You should get a regular omelette.
• After 15 minutes, the fish is stuffed with mushrooms, onions and eggs beaten with salt. You can put a spoonful of mayonnaise or sour cream on top of the fish.

The dish is cooked until golden brown.

Pink salmon and mushroom rolls

Ingredients:

• 1 large pink salmon.
• Salted or fresh mushrooms, onions and egg (for filling).
• Salt, pepper and flour (for breading).
• Olive or vegetable oil.

Cooking steps:

1. It is necessary to clean the fish and cut it into pieces, first removing all the bones.
2. Roll the pieces in flour with salt and pepper and place on a greased baking sheet.
3. To prepare the filling, finely chop mushrooms (champignons or boletus) and onions.
4. Simmer everything until done for 10-15 minutes. Mix raw eggs with salt, as for an omelette.
5. Divide into equal parts and stuff the fish with it. For taste, you can put a spoonful of mayonnaise or sour cream on top.
6. Bake in the oven until golden brown.

Stuffed red fish

To prepare the dish you should prepare the following ingredients:

• Large pink salmon carcass (1.5 kg).
• Parboiled rice.
• One carrot.
• One egg.
• Sea salt, pepper.
• One clove of garlic.

How to prepare:

1. Pink salmon is cleaned and washed under cold water. Then you should separate the meat from the skin and remove all the bones.
2. Rice, carrots, eggs and garlic are boiled.
3. Everything is grated on a fine grater, and the eggs are chopped. The fish is stuffed with rice and vegetables. The edges of the belly are joined together, and the fish is laid out on a baking sheet, belly down.
4. It is cooked in the oven at a temperature of 180 degrees for 25 minutes, after which the fish is sprinkled with water and water is added to the baking sheet.
5. After this, bake for another 20 minutes.
6. After cooking, the fish is cut into portions. Serve to the table, garnishing the dish with herbs.

Healthy salad with pink salmon and avocado

Salad ingredients:

• One avocado.
• Hard pasta – 200 grams.
• 100 grams of pickled pink salmon.
• Three medium tomatoes.
• 100 grams of olives.
• 100 ml vegetable oil.
• Lemon juice – 3 tablespoons.
• Spices (you can do without them).

How to cook:

1. The avocado is cut into pieces, after which they are poured with a mixture of vegetable oil, lemon juice, salt and spices.
2. The fish is cooked and the olives are pitted.
3. The pasta is cooked, the tomatoes are washed and cut. The pasta should cool.
4. Finally, all the ingredients are mixed together.

Use in folk medicine

Traditional healers are confident that pink salmon is extremely beneficial and helps with certain ailments. Modern experts also recommend including the product in the diet to maintain overall well-being and coordinated functioning of organs.

Learn how to cook pasta with pink salmon.

For pancreatitis

This disease requires not only regular medical care in the form of medications, but also diet. It is recommended to make pink salmon one of the main fish in the diet. Its main advantage for people suffering from pancreatitis is that there is no negative effect on the pancreas. Other components of the composition help normalize the activity of the gastrointestinal tract, get rid of inflammation and improve overall well-being.

If you have pancreatitis, you can eat fish only boiled, baked or steamed. This way the product will bring benefits, and harm will be eliminated.

For gout

Gout is a disease in which salt crystals are deposited in the joints. This leads to restriction of movement, pain and destruction of joint tissue.

Is canned pink salmon healthy?

On store shelves, pink salmon is presented in chilled, frozen, and canned forms. The latter is also a dietary product due to its high content of protein compounds that are quickly absorbed by the body.

The composition contains omega-3, nicotinic acid and a number of other compounds important for the body. All this is enough to have a positive effect on the body.

• Main useful properties:
• restoration of water balance;
• improving the functioning of the endocrine glands;
• improvement of well-being in case of thyroid diseases;
• combating excess body weight;
• supporting the full functioning of the heart and blood vessels.

However, you need to be careful when consuming canned fish if you are prone to allergies, individual intolerance to certain elements of the composition, diseases of the gastrointestinal tract and liver, especially during exacerbations. There are no other contraindications.

Only canned fish that is made in its own juice will be healthy and acceptable for consumption. It is best if the composition does not contain oil, tomato or any other additives.

Harm and contraindications

If pink salmon is consumed incorrectly or irresponsibly, there is a high probability of causing harm to the body.

• Main contraindications:
• kidney diseases;
• tendency to allergies (red fish is one of the strongest allergens);
• children under 4 years of age;
• individual intolerance to certain elements of the composition, most often phosphorus or iodine;
• liver diseases;
• acute gastrointestinal diseases;
• diseases of the genitourinary system (taboo for eating salted fish and caviar).

Important! The product should be introduced into the diet of children, pregnant and lactating women with caution. If allergic reactions occur, such as redness, swelling, itching, etc., you should immediately stop using the product and seek medical help.

Despite the abundance of beneficial properties, harm is still possible. The main problem is abuse. Doctors recommend eating no more than 150–200 g of product per meal and no more than 3-4 times a week. Ignoring these recommendations can lead to problems in the functioning of the endocrine system and thyroid gland due to the fact that hormones will be produced in very large quantities.

Pink salmon is a tasty, nutritious and satisfying red fish when cooked. It is distinguished by its rich composition and unique taste. The product is actively used for preparing various foods: boiled, salted, fried, fresh, baked, steamed, grilled, etc. Before use, it is important to make sure that there is no allergic reaction, and also to check if there are any contraindications for use. If you include pink salmon in your regular diet in moderation, the benefits for the body will be invaluable.

Harm to the body

Like any product, pink salmon also has harmful qualities. Excessive consumption can lead to active production of hormones and disruption of the thyroid gland.

There is also a risk of individual intolerance. There are often people who are allergic not just to seafood, but specifically to red fish. Therefore, when trying pink salmon for the first time, take a small piece and wait for the body’s reaction (it manifests itself after 10-15 minutes).

Pink salmon has a beneficial effect on the gastrointestinal tract, but people with digestive problems should avoid eating salted and smoked fish. Also, you should not include fish fried in oil on the menu, as it can have a bad effect on the liver. Fried foods contain a lot of cholesterol, which accumulates in the liver and leads to blockage of blood vessels. But people with heart problems should remove smoked pink salmon from their diet.

Advice! Monitor the spices during cooking, as overly salted or peppered fish can lead to ulcers or gastritis.

The product should be used carefully by people who have an excess or intolerance to phosphorus or iodine.