Salted pink salmon: BZHU (content of proteins, fats, carbohydrates), calorie content, nutritional value and benefits

01/07/2015 / Fish and seafood

Salted pink salmon, BZHU and calorie content per 100 g of product
Calorie content 169 kcal	Proteins 22.1 g	Fat 9 g	Carbohydrates 0 g

Pink salmon belongs to the salmon family. Its unusual name comes from the hump that appears on the backs of males during the spawning period. Habitat: fresh water bodies in cold climates, seas. Pink salmon belongs to the “red fish”, contains a large amount of microelements and fat-soluble valuable vitamins, and is in wide demand because it has a relatively affordable price. To get truly tasty meat, you need to catch this fish at the right times, because during spawning it is not at all tasty.

Peculiarities

Thanks to its wide distribution area and annual catch amounting to hundreds of thousands of tons, pink salmon is one of the most affordable (in terms of price) representatives of the salmon family. It got its name due to the fact that shortly before the start of the spawning period, its males develop a noticeable hump on their backs behind their heads. Another name for this fish is “pink salmon”, which is associated with the soft pink hue of its fresh flesh.

Since this representative of salmon prefers cold ocean waters, it is usually caught in the Arctic and Pacific oceans. This means that this fish is supplied fresh to the territory of the Russian Federation only to the cities of the Far East. Residents of the European part of Russia have to be content with frozen carcasses.

When purchasing pink salmon, you should pay special attention to the color of the flesh of its abdomen and gills. The meat of this fish should have a pink color without yellow spots. The presence of any yellow tints indicates either a violation of the recommended storage conditions, or that the product in front of you is stale. The color of the gills should be red. Darker colors of this organ or the presence of mucus on it also indicate that the product is expired.

The fish you purchase should not have a putrid or any other unpleasant odor, and its scales and meat should not have ulcers, tumors or other signs of dangerous diseases. The scales of fresh pink salmon usually have a shiny silver color and do not peel off from the skin.

It is also worth paying attention to the condition of the fins - if they are too dry or look weathered, it means the fish has gone through several cycles of thawing and re-freezing. When choosing the weight of the fish you need, keep in mind that when cutting pink salmon purchased with its head, up to a third of its weight will go to waste.

What fish should you not eat?

In order for pink salmon to give you gastronomic pleasure without harming your health, you need to choose it correctly. Of course, not everyone can afford freshly caught pink salmon. Only those who live in the Far East enjoy it. And to all other regions, pink salmon is supplied fresh frozen.

On a note! Pink salmon that has been stored for quite a long time and has been frozen more than once will taste bitter after cooking.

How to choose the “right” pink salmon? Follow these tips. First, consider what color it is. If the fish is pink (light or darker), then it can be purchased. But a yellow tint indicates that the quality of the product leaves much to be desired and should be discarded.

Secondly, look carefully at the pink salmon’s eyes. In a good fish they will be light. If the eyes are cloudy, it means that the pink salmon was stored for a long time. But this applies to chilled fish, and frozen pink salmon always have cloudy eyes.

Basic cooking methods

Like most other types of fish, pink salmon is used very rarely in its raw form (mainly in Japanese and other Asian cuisines). The most common ways to prepare this product are:

roasting;
steaming;
baking in the oven;
boiling;
salting and pickling;
canning;
smoking (both hot and cold);
grinding into minced meat and then preparing cutlets.

The peculiarities of heat treatment and the spices used significantly affect the KBZHU indicator (calories, proteins, fats, carbohydrates) of dishes prepared from pink salmon. By choosing the method of preparing pink salmon, you can (within certain limits) control its nutritional value. So, if you want to get as much protein as possible with a minimum amount of carbohydrates, then prepare dishes with boiled, steamed or smoked pink salmon. If you prefer a balanced composition of your products, then pay attention to dishes with baked fish or make cutlets from it.

Composition and calorie content of fish

Let's take a closer look at the composition and calorie content of fish prepared in different ways.

Fresh pink salmon has the following composition of BJU per 100 grams:

proteins – up to 22 grams;
fats – up to 7 grams;
carbohydrates – less than 1 gram.

At the same time, as in many other types of fish, the fats in pink salmon are represented mainly by polyunsaturated Omega-3 fatty acids, which are beneficial for the body, and not by harmful saturated fats.

This product is rich in the following vitamins:

representatives of group B, namely B1, B2, B9 and B12;

This fish contains useful microelements:

phosphorus (as in all types of seafood);
iron;
potassium;
iodine (as in other sea fish);
zinc;
molybdenum;
fluorine;
chromium;
cobalt;
selenium;
sulfur.

The calorie content of fresh pink salmon is about 142 kcal per 100 grams. The caviar of this fish has an energy value of 230 kcal per 100 g.

100 grams of fried ingredient contains:

less than 18 grams of protein;
up to 7 grams of fat;
up to 7 grams of carbohydrates.

100 g of fried product contains 152 kcal, which is slightly higher than that of fish without heat treatment. It should be noted that the fat and calorie content of a fried product largely depends on the type of oil used in its preparation. Thus, vegetable oils, including sunflower and olive, are almost 100% fat, while butter is usually less than 90% fat. Accordingly, the calorie content of vegetable oils is noticeably higher than that of butter.

Frying significantly reduces the amount of vitamins and other beneficial substances contained in the dish (compared to the raw product). However, even fried pink salmon remains a valuable source of vitamin PP, iodine, phosphorus, cobalt and Omega-3 fatty acid.

If you fry pink salmon in batter, its composition will be as follows:

about 17 grams of protein;
up to 17 grams of fat;
about 15 grams of carbohydrates.

The calorie content of the product prepared in batter will be about 280 kilocalories per 100 grams.

The steamed product has the following BJU formula:

proteins – up to 19%;
fats – up to 10%;
carbohydrates – up to 1%.

Calorie content is about 162 kcal per 100 g. Steamed fish almost completely retains all the vitamins and microelements inherent in the fresh product.

100 g of oven-baked fish contains:

up to 18 g of proteins;
up to 6 g fat;
up to 2 g of carbons.

The calorie content of 100 grams of baked ingredient is about 128 kcal.

When cooked, this ingredient contains:

23% protein;
8% fat.

Carbohydrates in the boiled product are most often completely absent, and its energy value is 169 kcal per 100 grams. Cooking allows you to preserve most of the beneficial substances of the raw product in the finished dish.

Salting pink salmon also leads to the disappearance of carbohydrates from its composition. Moreover, 100 g of salted fish contains:

up to 23 g of proteins;
less than 9 g fat.

The calorie content of salted pink salmon reaches 170 kcal per 100 g.

The canned product contains:

up to 21% protein;
about 6% fat;
less than 0.5% carbohydrates.

The energy value of 100 g of canned pink salmon is about 136 kcal.

The BJU formula for a cold smoked product is as follows:

22% protein;
9% fat.

The calorie content of such an ingredient reaches 175 kcal per 100 grams.

Hot smoking leads to a slight increase in the amount of protein and a decrease in the fat content of the product. The composition of the fish is as follows:

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from her husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself...

Pink salmon belongs to the salmon family of fish. Like all fish of this family, it contains a lot of useful substances necessary for our body. This fish is a valuable source of easily digestible protein and amino acids. If the proteins contained in animal meat are absorbed by approximately 60%, then the protein from fish meat is absorbed by 98%. Therefore, pink salmon, like other types of fish, is very well suited for feeding in old age, when the digestive system is no longer so strong and the diet must be formulated taking this fact into account.

There are no carbohydrates in pink salmon meat. The main sources of calories in pink salmon are proteins and fats.

Moreover, fats, unlike saturated fats contained in the meat of animals and poultry, are found in fish to be unsaturated, and therefore more healthy. They are more easily absorbed by the body and contain beneficial omega-3 and omega-6 fatty acids. These acids normalize metabolism, improve the functioning of organs, strengthen the nervous system and slow down the aging of the body. These fats are not stored in fat reserves, but are used by the body for benefits - for cell production, increasing skin elasticity, etc.

In addition to proteins and fatty acids, pink salmon contains vitamins and mineral compounds. They do not affect the calorie content of pink salmon, but make its meat very useful for humans

. Pink salmon contains calcium, phosphorus and fluorine, which strengthen bones and tooth enamel. Calcium, in addition, promotes the regeneration of mucous membranes, and phosphorus accelerates metabolism and has a beneficial effect on brain activity. Pink salmon meat is also rich in iodine, which improves the functioning of the thyroid gland, and iron, which prevents the occurrence of anemia.

Magnesium contained in this fish is involved in the processing and breakdown of fats, carbohydrates and proteins and the production of energy, and is also a necessary element for DNA synthesis. Potassium, which pink salmon meat is also rich in, strengthens the heart and improves muscle function, and zinc increases the body's resistance to various diseases. It also contains the mineral selenium, known for its antioxidant properties, and others.

The ability of pink salmon to speed up metabolism and break down fats, along with the low calorie content of pink salmon and its high content of vitamins and minerals, makes it a very useful product for dietary nutrition. Pink salmon is rich in antioxidant vitamins A, E and D, which improve the condition of hair, nails, skin, have a beneficial effect on vision, the state of the nervous system, and also slow down the aging of the body.

B vitamins strengthen blood vessels and the heart, regulate the functioning of the nervous system, increase attention, the activity of mental processes, reduce fatigue, improve mood and sleep. They participate in the processes of energy metabolism, the synthesis of cells, hormones and enzymes, improve the condition of hair and nails, skin, prevent the occurrence of cancer, and slow down aging.

The low calorie content of pink salmon and its high protein content in the absence of carbohydrates make it possible to use it for nutrition during low-carbohydrate diets, as well as for nutrition of athletes during drying. Pink salmon is also useful for children, the elderly, pregnant and lactating women, as well as people whose activities involve high emotional, mental or physical stress. Pink salmon is an effective product against hypertension, diseases of the cardiovascular system, as well as depression and stress. It allows you to maintain youth, health, beauty, good spirits and clarity of mind for a long time.

Benefit

Due to its low fat content, especially saturated fat, pink salmon is considered a dietary product and can be recommended for inclusion in the diets of people seeking to lose weight. The large amount of protein in its composition causes a long-term feeling of fullness in the person who eats this fish.

The substances contained in this ingredient (especially phosphorus) help improve the condition of human skin, strengthening his bones, teeth, nails and hair. A large amount of iodine leads to improved functioning of the thyroid gland. Omega-3 acids are known antioxidants and regulators of glucose metabolism, which means that consuming fish containing them slows down the aging process in humans and reduces the risk of developing diabetes.

The presence of pyroxidine and histidine in the product helps to improve the condition of the nervous system of a person who consumes pink salmon. This fish also contains substances that improve metabolism and help improve the condition of the mucous membrane of the digestive system.

Harm

People with allergies to seafood and individual intolerance to iodine, phosphorus and other substances included in its composition should avoid eating pink salmon. If you suffer from gastric or duodenal ulcers, pankeratitis, gastritis or liver diseases, then you can only eat this fish in boiled or steamed form.

Nutritionists advise consuming about 60 g of the product at a time.

For information about the beneficial properties of pink salmon, watch the following video.

Salted pink salmon is popular in many countries and is eaten in a wide variety of dishes and snacks. It could be a fish sandwich or salad, or just fillet with vegetable oil and green onions. pink salmon - only 169 kcal per hundred grams of product. This means that you can eat it without risking your figure.

Salted pink salmon is quite affordable and can be prepared at home. All you need is a typical low humidity refrigerator. If you don't have any excess condensation on it, the fish will turn out perfect. How to cook salted pink salmon, which is low in calories?

How to choose the right fish?

You should start by purchasing good fresh fish. It should not smell at all suspicious, but it should be hard to the touch. You can take fillets, pieces or a whole carcass with skin. Wipe the surface of the fish with dry paper towels, then sprinkle both sides with sea salt. It is best to use flake salt because the flat, large particles stick very well to the product. Don’t skimp on it - the calorie content of salted pink salmon per 100 grams will not increase, but the taste will only improve.

Most people buy pink salmon frozen because they live far from sea waters. When salted, it is a very tasty and healthy product that is easy to prepare at home.

Pink salmon meat is characterized by plasticity and protein richness. Because of its specific color, pink salmon is called “pink salmon.” The presence of a significant amount of fatty acids in it makes it one of the healthiest fish.

The delicate and elastic texture of pink salmon allows it to absorb salt quickly. Preparing fish at home can take no more than 24 hours. You should start cooking pink salmon immediately after defrosting.

It should be noted that 85 grams of lightly salted fish contains 10 grams of excellent fish oil. However, pink salmon meat is characterized by a slight bitterness, and this factor should always be taken into account during the salting process. The presence of salt minimizes bitterness, while sugar and spices give the fish a subtle taste.

Application

The fastest and easiest way to cook pink salmon is to salt it. For these purposes, only fish fillets or whole fish carcasses or individual pieces are used. Proper salting involves using a mixture of salt and sugar, herbs and spices.

The most discerning gourmets revere and respect salted pink salmon as an exquisite delicacy. This product has a bright and incomparable taste and has beneficial properties.

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What can you add and what do you need to know about pickling?

In the process of preparing salted pink salmon, the calorie content per 100 grams will not change if you add the following spices:

black pepper;
parsley;
white pepper;
dill;
peppercorns;
mustard;
rosemary;
Bay leaf;
garlic.

There are several tricks you need to know about when preparing salted pink salmon:

sugar added to the brine can give the dish a piquant taste;
for pickling with oil, it is advisable to use regular sunflower oil;
if pink salmon is pressed during salting, it will release juice;
the use of dry sugar will allow you to obtain a more subtle taste;
Only rock (coarse) or sea salt is suitable for salting;
for salting fillets, any of the possible methods can be used, but for salting caviar, only placing them in brine is suitable;
It is advisable to salt pink salmon in a glass, ceramic or plastic container.

In addition to the fact that the calorie content of salted pink salmon without oil is low, 100 grams of salted product contains 19% of the daily requirement of vitamin A.

It is necessary to naturally defrost a frozen fish carcass without speeding up this stage. You can remove the skin the day before brining, but most recipes call for cooking with the skin.

How to salt it correctly?

Lightly salted pink salmon is considered a delicacy, so it is necessary to take the salting process seriously. Before preparing it, the head, fins and bones are removed. Thus, only tender meat is salted. Once properly cut, you should end up with two pieces of flesh called fillets. If you are lucky and the fish you purchase turns out to have caviar, you should salt it separately. The calorie content of salted pink salmon caviar is 230 kcal, but this product is so healthy that this should not bother you.

Several methods for preparing salted pink salmon are common. Some of them look like this:

Light salt. This method involves soaking fish fillets in a saline solution for a short time.
With spicy sauce. Any types of spices and aromatic herbs are added to the salt solution.
Dry pickling. The fish is rubbed with salt or a mixture of salt and sugar, without using water.
Salting with oil. The basis of the marinade is vegetable oil.

After freezing, the texture of the fish loses some of its quality due to the appearance of ice in the tissues. When cutting a carcass, you should pay attention to how easily the meat separates from the bones. If it happens very easily, the fish has undergone several freezing and thawing processes. Naturally, such pink salmon will not allow you to get high-quality ready-made pickles. If the process of removing the bones is not easy and the meat is tender and elastic, then you can start the salting process. The larger the carcass, the meatier the fillet you will get, and the easier it will be for you to cook.

The basic brining recipe is to simply rub salt or a mixture of salt and sugar into the fillet. In this case, it is advisable to take twice as much salt as sugar. There is no need to save the mixture. This means that the fish must be processed generously and thoroughly.

Wrap the fish loosely in several layers of paper towels, then place the whole thing on a non-metallic surface with holes, such as a colander or strainer. You can use a flat bamboo or plastic basket for vegetables. Place this container on a plate to catch any drippings and place everything in the refrigerator. Leave for at least 24 hours. The longer you keep pink salmon, the saltier it will be. Do not leave for more than 3 days.

After 24 hours (or more), unwrap the fish from the paper towels to absorb excess moisture. Pink salmon will become more vibrant. Wipe off any moisture from its surface and cut it into pieces.

How to do it?

According to this recipe, you will prepare salted pink salmon with butter, the calorie content of which is 274 kcal. To do this you must follow these steps:

Divide the fish into pieces and cut each of them in half lengthwise.
Next, prepare a salt and pepper mixture: combine about half a cup of salt and two teaspoons of pepper.
Mix everything with pieces of fish.
Place pink salmon in a bowl, cover and leave for 45-50 minutes.
Rinse the fish in warm water and squeeze out the pieces.
Cut the onion and garlic into rings, mix with pieces of pink salmon, pour vegetable oil over everything and let stand for 10-15 minutes.

Cooking in the oven with vegetables

Not just fried or boiled pink salmon deserves special attention, but also baked in the oven with potatoes. 6 large potatoes, washed, peeled and cut into halves. Fill with water and set to cook in salted water. Once the potatoes are boiled, they can be cut into large rings or pieces. Next, the fish is cleaned of fins, entrails and skin, washed and cut into pieces.

To make delicious fish in the oven, we cover a baking dish with foil and place pink salmon there. Each piece is separately salted and peppered. Take 100 grams of onion, peeled and cut into small pieces. Place on top of the fish. Pour a couple of tablespoons of vegetable oil on top. Everything is covered with foil and baked in the oven at 180 degrees for 15-20 minutes.

Now we need to carefully remove our form, which was in a hot oven. Unfold the foil after it has cooled, add pieces of potatoes, and close again. Now at a temperature of 150 degrees, our dish will again finish in the oven for another 10-15 minutes. A few minutes before cooking, open the foil so that the potatoes dry out and get a crust. It is recommended to sprinkle the finished dish with fresh herbs.

How to cook spicy lightly salted pink salmon?

All fillets should be placed in a suitable form (to leave a minimum of free space), greased with plenty of sunflower or olive oil.

Then combine sugar, salt and dill. Sprinkle the fillets with this mixture. Cover with film and refrigerate for two days.

Then slice the fish into thin slices and serve with the sauce. You need to prepare it like this: mix vinegar, mustard, dill and oil. When pickling, you can add a significant amount of finely chopped herbs. Any vinegar can be used (white table vinegar, wine vinegar, apple vinegar, etc.). At your discretion, you can replace it with approximately the same amount of freshly squeezed lemon juice.

Cooking pink salmon according to a simple recipe

The steps for preparing salted pink salmon at home with a calorie content of about 200 kcal are as follows:

Take 1-1.5 kg of fresh frozen pink salmon.
Remove the skin from it (which is not difficult at all).
Cut the fillet from the backbone into thin slices.
Mix in a container with a mixture of two tbsp. spoons of salt and the same amount of sugar.
You can add some coriander seeds if you like.
Pour a mixture of salt and sugar into the bottom of a glass jar, then add layers of pink salmon fillet mixed with the same ingredients.
Grease the upper layers of fish with 1-1.5 tbsp. l. vegetable oil.

You can eat this fish the very next day. Before serving, pink salmon should be cut into portions and sprinkled with herbs. You can also use it to make salads and sandwiches.

lightly salted pink salmon

rich in vitamins and minerals such as: vitamin B1 - 11.7%, choline - 16.2%, vitamin B5 - 13%, vitamin B6 - 26.6%, vitamin B12 - 118.4%, vitamin D - 93, 3%, vitamin E - 20.7%, vitamin PP - 34.9%, potassium - 12%, phosphorus - 22.2%, chlorine - 61.8%, iodine - 28.7%, cobalt - 178.3 %, selenium - 69.4%, chromium - 94.5%

Vitamin B1
is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Choline
is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5
is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6
is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12
plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D
maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin E
has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin PP
is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Potassium
is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure.
Phosphorus
takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine
is necessary for the formation and secretion of hydrochloric acid in the body.
Iodine
is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt
is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Selenium
is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium
is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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There are no carbohydrates in pink salmon meat. The main sources of calories in pink salmon are proteins and fats.

In addition to proteins and fatty acids, pink salmon contains vitamins and mineral compounds. They do not affect the calorie content of pink salmon, but make its meat very useful for humans

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards of a healthy diet or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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DATE FOR ACHIEVEMENT OF THE GOAL

Salted pink salmon

rich in vitamins and minerals such as: vitamin B1 - 13.3%, choline - 18%, vitamin B5 - 15%, vitamin B6 - 19.5%, vitamin B12 - 138.3%, vitamin D - 109%, vitamin E - 12%, vitamin PP - 41.5%, potassium - 11.1%, phosphorus - 16%, chlorine - 355.5%, iodine - 33.3%, cobalt - 20%, copper - 11%, molybdenum - 21.4%, selenium - 81.1%, chromium - 110%

Vitamin B1
is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched amino acids. A lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
Choline
is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
Vitamin B5
is involved in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, and supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6
is involved in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, and maintaining normal levels of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
Vitamin B12
plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin D
maintains calcium and phosphorus homeostasis and carries out the processes of bone tissue mineralization. A lack of vitamin D leads to impaired metabolism of calcium and phosphorus in the bones, increased demineralization of bone tissue, which leads to an increased risk of developing osteoporosis.
Vitamin E
has antioxidant properties, is necessary for the functioning of the gonads and heart muscle, and is a universal stabilizer of cell membranes. With vitamin E deficiency, hemolysis of erythrocytes and neurological disorders are observed.
Vitamin PP
is involved in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
Potassium
is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating blood pressure.
Phosphorus
takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
Chlorine
is necessary for the formation and secretion of hydrochloric acid in the body.
Iodine
is involved in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
Cobalt
is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
Copper
is part of enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation of the cardiovascular system and skeleton, and the development of connective tissue dysplasia.
Molybdenum
is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
Selenium
is an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, and is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium
is involved in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see the complete directory of the most useful products in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins

, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. A person's daily requirement for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Most lovers of healthy eating are well aware that fish, especially from the salmon family, is a valuable source of proteins and essential microelements. But for proper diet planning, it is necessary to take into account all possible nuances of the influence of different ingredients on the body. Therefore, it is worth knowing how different methods of preparing pink salmon affect its calorie content and composition.

How many calories are in pink salmon

We have already said above that the calorie content of pink salmon is quite low. Raw fish meat contains 140 kcal per 100 g. But, of course, people do not eat raw pink salmon. How many calories are in cooked pink salmon depends on the cooking method. Here is a list of calorie content in pink salmon prepared in the most popular ways:

calorie content of fried pink salmon – 212 kcal per 100 g;
calorie content of boiled pink salmon – 168 kcal per 100 g;
calorie content of stewed pink salmon – 152 kcal per 100 g;
calorie content of baked pink salmon – 290 kcal per 100 g
;
calorie content of hot smoked pink salmon – 161 kcal per 100 g;
calorie content of cold smoked pink salmon – 196 kcal per 100 g;
calorie content of salted pink salmon – 169 kcal per 100 g;
calorie content of canned pink salmon is 136 kcal per 100 g.

Despite its rather low calorie content, this fish is very filling - the protein takes quite a long time to digest, at least 2.5 hours, so when you eat pink salmon, you don’t feel hungry for a long time.

As we can see, the lowest calorie is boiled and stewed fish. However, under the influence of high temperatures, the composition and properties of fish change during cooking, and many beneficial substances are destroyed. Salted fish is the healthiest - it is not subjected to heat treatment, which means that all its beneficial properties remain unchanged.

The calorie content of salted or lightly salted pink salmon is relatively low

, but when purchasing this product, check the calorie content on the label - some manufacturers add too much oil. For them, this is a way to make the product cheaper to produce, but this leads to the fact that the content of fish directly in 100 g of the product is reduced, and the calorie content of pink salmon increases and can reach 260-300 kcal per 100 g.

Another important information you should check on the pink salmon label is the production date and expiration date. Try to buy fish whose shelf life is only a few months away. The same can be said about buying frozen fish. Moreover, the inside of the belly of frozen fish should be pink - yellow color is a sign of old fish or violation of storage rules. Such pink salmon will most likely be bitter.

If the carcass has a head, inspect the gills - they should be red and without mucus. The weathered fins and tail show that the fish was thawed and frozen many times. White pink salmon fillet will be dry and tasteless, choose pink meat. Also pay attention to the calorie content of frozen pink salmon indicated on the package.

. If it is less than 140 kcal per 100 g, then most likely you risk buying a lot of frozen water along with the fish. But even if the calorie content is normal, choose a product in transparent packaging, which allows you to assess whether they are trying to sell you ice at the price of fish.

It is most profitable to buy gutted pink salmon, but if you are going to cook fish soup, it is better to take the whole carcass - you will need the head of the fish for fish soup.
However, when calculating the amount of ingredients, keep in mind that at least a third of the weight of the product will be giblets, which you will discard. If you liked this article, please vote for it:
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It should be present in every person’s diet, preferably consumed at least once a week. It is preferable to choose sea fish, which is rich in beneficial microelements. “Red” fish is especially highly valued due to its large amount of fatty acids.

What's good about pink salmon?

Pink salmon is a healthy and affordable fish from the salmon family. This fish is famous for its high demand, but this does not lead to a reduction in production volumes. Pink salmon can be easily found on supermarket shelves and in small stores.

This fish is very tasty, regardless of the low price, which is why many people love it so much. There is a large quantity of canned pink salmon on sale. But it is much healthier to eat fish prepared according to a special recipe.

Recipes for preparing pink salmon are varied; it can be baked, stewed, boiled, or marinated. When baked or boiled, pink salmon is somewhat dry, so you can add sour cream or cream to the dish to soften the taste.

When salted, this fish is most delicious. It has a delicate taste and aroma, it practically melts in your mouth.

Pink salmon caviar is also eaten, which is no less healthy than the fish itself.

Salting pink salmon at home

Salted pink salmon can be purchased ready-made, or you can salt it yourself at home. This does not require any special devices. You can salt the whole fish or the fillet separately.

For salting, you will need to prepare a special composition. You need to take salt, spices and herbs, coat the fish and put it in a cold place. Leave it for a certain time, about one day, and you can serve the fish to the table. The result was very tasty and tender salted pink salmon.

Salted pink salmon can be used to make sandwiches, canapés, and various salads. There are many delicious recipes with salted pink salmon. Any good housewife will find a use for salted pink salmon on her table.

While watching the video you will learn about salting pink salmon.

Thus, pink salmon is a tasty, healthy and affordable fish. Regular consumption of this wonderful fish will have a positive effect on your health.

Pink salmon is one of the popular industrial fish, it is also called pink salmon. The product is valued for its quite tasty meat and delicious caviar. Pink salmon, whose calorie content is of interest to many people losing weight, is an inexpensive fish product that is affordable. Often women who monitor their weight ask what the calorie content of pink salmon is.

Today, sea fish is a product presented in almost every small town in a large assortment. Pink salmon is no exception. Fish fillets can be purchased not only frozen, but also fresh. Fresh pink salmon is definitely healthier.

In order to get all kinds of useful vitamins and microelements, you need to be able to choose pink salmon, like any food product. The quality and freshness of the fish delicacy is indicated by the color of the fillet: it should be a soft pink shade.

Beneficial properties for the body

Many useful chemical elements and vitamins that fresh fish is rich in are preserved even after salting.

Regular consumption of pink salmon has a beneficial effect on the body, namely:

Bone tissue is regenerated.
The central nervous system works better.
The quality of fat metabolism improves.
saturated with oxygen.

The aging process slows down.
The risk of heart disease is reduced.
The work of the brain is activated, in particular, that part of it that regulates a person’s emotional state

It is important to regularly consume pink salmon for people with diseases of the thyroid gland, since the fish is rich in iodine.

All these positive qualities are inherent in pink salmon due to its high content of fatty acids, as well as calcium, magnesium, sulfur, sodium, phosphorus, vitamins B, A, PP, zinc, fluorine and many other elements.

Anyone who leads a healthy lifestyle and eats right is recommended to eat pink salmon more often. Especially for people engaged in activities that require increased mental activity. Pink salmon is useful for improving performance and strengthening the body's defenses. It should be introduced into the diet of children; a growing body especially needs essential omega-3 acids and beneficial microelements.

There are no contraindications to the use of pink salmon, with the exception of allergic reactions. But for diseases of the gastrointestinal tract, salted fish should be consumed in moderation and with caution.

For people who adhere to the diet, it is better to cook pink salmon boiled or steamed. For better taste, you can sprinkle the fish with lemon juice. Fried fish is significantly superior in calorie content to boiled or salted fish. This should be remembered by those who want to lose extra pounds.

Even those who do not like fish may like pink salmon, since it does not have a pronounced aroma, is low-fat and pleasant to the taste.

Calorie content of boiled pink salmon (steamed)

In dietary nutrition, it is recommended to consume pink salmon not only because of its high content of nutrients. This fish can speed up the metabolic process in the body. Therefore, with high nutritional value and not the lowest calorie content, pink salmon promotes weight loss.

When adhering to a diet, it is better to eat those pink salmon dishes whose energy value is minimal.

The least amount of calories will be contained in pink salmon that has been simply boiled . To maximize the preservation of beneficial microelements in it, it is best to steam the fish.

The calorie content of pink salmon, boiled or steamed, is 160 kcal.

Despite the high calorie content, pink salmon does not contribute to fat deposition.

The high nutritional value of this fish is due to its high protein content, which is digested by the body slowly. As a result of eating pink salmon, you feel full very quickly, and since protein absorption continues for a long time, you don’t want to eat for a long time.

Boiled pink salmon can be an independent dish; you can also prepare various salads from it. Such dishes will become a real decoration of the table, and after eating them you will not gain extra pounds.

Pink salmon will be an excellent option for those who do not really like fish, but its consumption has been recommended by doctors. It has a pleasant smell and taste, you can cook a huge number of dishes from it, and pink salmon goes well with vegetables.

Lightly salted pink salmon calorie content per 100 grams. Calorie content of Pink salmon, salted. Chemical composition and nutritional value. Other ways to cook pink salmon at home