Although salmon, that fatty fish with a silvery gray skin and pink flesh, has been labeled since a long time for being a high calorie food, it actually only contains around 180 kcal in 100 g. As such, it’s time for us to get rid of this misbelief.
Every 100 grams of salmon contain about 10 grams of fat, mostly polyunsaturated fatty acids which are essentially of the beneficial Omega-3 that has a protective role enhancing cardiovascular health and that helps maintain vision and cognitive functions. Furthermore, salmon provides proteins of excellent nutritional quality (about 20 g/100 g), it contains many vitamins, it is best known for its richness in B vitamins (B6 and B12 basically), and it has a high content of vitamin A. Also, salmon is a good source of vitamin D. As for minerals, this type of fish is mainly rich in phosphorus, selenium and potassium.
On the other hand, and to avoid the risk of poisoning, we should be aware that the consumption of raw salmon is not recommended for pregnant or lactating women, for persons presenting a weak immune system and for young children.
As for smoked salmon, which is more caloric than fresh salmon, it is advisable to consume it in moderation due to its content of potentially carcinogenic substances originating from its smoking process. Therefore, here’s a little tip for smoked salmon fans: To alleviate such a really harmful health effect, completely remove and never consume all the peripheral parts of salmon, usually those that are of a darker color. These are the parts that are most exposed to the smoking process.