Calorie content of chum salmon prepared in different ways. Chum salmon: calorie content, beneficial properties, interesting facts, recipes Benefits and harms of chum salmon

For those who care about their health, the question of how the calorie content of chum salmon changes depending on the cooking method is very important. The number of calories in baked chum salmon, lightly salted, fresh, smoked and fried chum salmon varies.

Boiled

Boiled and freshly caught fish are similar in calorie content and composition.

A 100-gram serving of fresh chum salmon contains 127 kcal, which will give a person 19 grams of protein and 5.62 grams of fat. There are no carbohydrates at all.
Boiled chum salmon contains almost the same amount of calories - 125. The composition of protein per 100 grams is the same - 19, but there is slightly less fat - 5.45 grams.
Boiled chum salmon produces aromatic fish soup.

But it is worth noting that when boiling (boiling), some of the microelements and vitamins are lost.

Baked in the oven

For fish, baking in the oven is one of the best cooking options. More useful properties are preserved, and there is less hassle for the housewife.

100 grams of baked chum salmon contains 146 kcal. BZHU is equal to 22 / 6.5 / 0.

For baked fish you need the following products:

chum salmon steaks – 8–9 pcs.;
hard cheese – 90–110 g;
sunflower oil – 4 tbsp. spoons;
small ripe tomato – 2–4 pcs.;
soy sauce – 3 tbsp. spoons;
lemon juice - half. dessert spoon;
greens, different types of pepper, salt.

The cooking process includes the following steps:

make a marinade for chum salmon: mix finely chopped herbs (a proven option - parsley and dill) with soy sauce, add sunflower oil, seasonings, salt;
roll the chum salmon pieces in the marinade and let stand for at least 20 minutes;
cut tomatoes into rings;
make small indentations from the foil; place the fish on foil, sprinkle with lemon juice and garnish with tomato slices;
preheat the oven to 170–190 degrees and bake chum salmon for no more than 25 minutes;
Sprinkle the baked chum salmon removed from the oven with grated cheese.

Fried

Anyone interested in KBJU products knows firsthand that frying adds additional calories due to the frying oil used. Chum fish is no exception.

100 grams of fried chum salmon contains 229 kcal. From this serving, a person will get 19.6 grams of protein and 16.74 grams of fat. No carbohydrates.

To prepare fried fish you need the following products:

fish – 4–5 pieces or steaks;
carrots – 2–3 pieces;
onions – 1–2 pieces;
sunflower oil for frying;
greens, different types of pepper, salt to taste;
lemon juice - half. dessert spoon.

The cooking process consists of successive stages.

Make a vegetable fry: grate the carrots coarsely, cut the onions into cubes and fry in oil until soft.
Heat another frying pan well, pour in vegetable oil and fry, after salting and peppering the pieces of fish on both sides. The entire frying time should not exceed 8–9 minutes.
Close the lid and simmer the fish steaks for another 5 minutes until cooked, place the fried vegetables on top.
Before serving, sprinkle the fish with lemon juice.

Steamed chum salmon

The calorie content of steamed chum salmon is 131 kcal.

A serving of 100 grams of fish contains 21.9 g of protein; 5.98 g – fat and absolutely no carbohydrates.

Steamed fish is the basis of any dietary and healthy diet.

If you want to stay cheerful, overcome premature aging and lose extra pounds, then steamed fish should appear on your table at least once a week.

Smoked

If you eat 100 grams of smoked fish, a person will receive 121 kcal, as well as 21.3 grams of protein and 9.24 grams of fat. You won't get carbohydrates.

Cold smoking is most often used for this fish.

Store-bought smoked chum salmon may also contain various preservatives for a longer shelf life.

Lightly salted

A 100-gram serving of lightly salted chum salmon contains 186 kcal. It contains BJU: 23.4 grams of protein and 9.85 grams of fat.

Although such fish is called lightly salted, there is plenty of salt there. Salt is known to retain water, so it is better not to step on the scale the next day after eating such fish. The numbers will show weight gain even though it is just water.

Which method of cooking chum salmon should you choose?

A summary table will help you collect all the information about fish processing methods, calories and compare them.

To diversify the menu, chum salmon should be consumed in different types of cooking, alternating them. However, there are some nuances that you need to keep in mind.

From the experience of housewives it is known that during traditional frying, chum salmon loses water and becomes dry. In this case, you can use batter frying. The batter will prevent the chum salmon from losing all its liquid.

The best method for preparing freshly caught or defrosted fish is baking with various seasonal vegetables: zucchini, tomato, zucchini, onion, pepper, eggplant.
If you are hypertensive or have pressure surges, then it is better for you to exclude salted and smoked chum salmon. If you have kidney problems, salted fish is also undesirable because it causes swelling.
If you are watching your weight and appearance, it is not recommended to choose fried chum salmon. Steamed or boiled fish is perfect for you.

How is it useful?

In addition, chum salmon meat contains important elements for the proper functioning of the heart and the entire vascular system. These are magnesium and potassium. Calcium, in tandem with phosphorus, which is also found in large quantities in chum salmon, has a positive effect on bones and skeleton.

The hair follicles are strengthened, so the hair grows better and becomes stronger.

Chum salmon is rich in B vitamins, which are important for the brain, which means they affect learning abilities and better memorization of necessary information. They strengthen the entire body and participate in metabolic processes. Vitamin E is also found in chum salmon. It plays a significant role in the proper functioning of the reproductive system at different ages.

Who is it contraindicated for?

Chum salmon is contraindicated for people suffering from allergies to fish and all seafood, as well as those with individual intolerance.

In the next video, watch a dietary recipe for cooking chum salmon in the oven.

People who are waging a war against excess weight know how important it is to eat foods that have minimal calorie content. Therefore, when planning to put this or that dish into their mouth, they try to assess its energy value.

True, complex dishes are real "calorie bombs", so those who are just starting their path to slimness make chicken breast and fish the main product in their diet. Due to its delicate taste, beneficial properties and calorie content, chum salmon is very popular among those losing weight.

The benefits and harms of chum salmon

Probably all people have known since childhood that fish is good for the body, and chum salmon is no exception.

Moreover, experts say that if you include fish in your menu, you can cope with the following problems:

high blood cholesterol levels;
poor eyesight;
low hemoglobin;
slow metabolic processes;
memory impairment;
inflammatory processes;
weak immunity.

If you eat this representative of the salmon family, you can prevent the development of diseases such as thrombosis and atherosclerosis, as well as improve blood circulation.

If you introduce fish to the menu on a regular basis, then, according to experts, this will be an excellent prevention of diseases of the cardiovascular system, and will also slow down the aging process.

Chum salmon should become an integral part of the diet for women carrying a baby, as well as for people actively involved in sports, physical or mental labor. And one more interesting fact. This fish perfectly protects the body from the effects of tobacco and alcohol. So if you have such bad habits, then be sure to include chum salmon in your diet, it will at least slightly support the body weakened by bad habits.

The beneficial properties of this salmon representative are undeniable. It is not recommended to eat it only for those who suffer from allergies or individual intolerance to the product. Fish can harm such people.

It is worth noting that recently more and more sellers have been trying to deceive gullible citizens by selling pink salmon under the guise of healthy chum salmon. Of course, the last fish is also useful, but it is slightly inferior in composition to our today’s heroine, and it costs less.

Therefore, if you are planning to go to the store for fish, be careful. Remember that chum salmon is somewhat larger than pink salmon, which means it cannot be sold in small pieces, it does not have dark specks on its fins and scales, and the meat of our healthy fish is brighter and pinker.

Let's talk about calories

Our heroine can rightfully be called a record holder among various fish in terms of protein content, it contains about 20 percent of the total mass.

And the content of vitamins PP, E, C, D, etc., and nutrients: phosphorus, iron, magnesium, calcium, etc. There is a huge amount of fish in this variety. Chum salmon also contains polyunsaturated fats, which are so necessary for humans. In general, it’s not a product, but a storehouse of useful things, although in order not to lose them all, you need to cook the fish correctly, but more on that a little later.

So, this type of fish is a healthy “bomb”, but what about the calorie content of chum salmon?

Per 100 grams only 138 kcal. It seems that the figure is low and everything is fine, only this is an indicator for a fresh product, and few people would agree to eat raw fish. Therefore, it is very important to choose the right way to prepare chum salmon so that its energy value does not skyrocket too much. For this purpose, the method of cooking, steaming and baking is suitable.

Several low-calorie recipes

Nutritionists recommend that people who dream of having a slim and toned figure eat fish, steamed or baked in foil. If you really want to treat yourself to smoked fish, then remember that 100 grams of the product will contain 180 kcal, and salted chum salmon will contain even more - 184 kcal per 100 grams.

People who care about their health should avoid fried fish. There are several reasons for this. Firstly, the high calorie content of the finished dish. And secondly, during the frying process, salmon fish dry out a lot, as a result the meat turns out dry, it is difficult to eat it without any sauce, and this adds additional fat. Therefore, if you want to be slim and healthy, steam or bake fish.

To steam fish, you need to take a chum salmon carcass, defrost it, rinse it thoroughly, remove fins, scales and other inedible parts and cut into portions.

Place the prepared fish in a deep bowl, sprinkle with salt and your favorite seasonings and leave to marinate for 30 minutes. After this, you can send the pieces to cook. To do this, you can use a double boiler, multicooker or other units that can steam cook.

100 grams of steamed chum salmon will contain about 112 kcal. Agree that for tasty and healthy food this is a very insignificant indicator.

It is worth saying that such a recipe will not get boring for a long time, since you can constantly change the taste of the dish by adding more and more new spices. Lemon, dill, and parsley are perfect for this purpose.

If a steam dish does not appeal to you, then bake the fish.

To do this, take:

fish – 1 kg;
lemon – ½ piece;
medium-sized tomatoes – 2 pcs.;
salt and pepper at your discretion.

The preparation steps are as follows:

defrost the carcass, if necessary, remove scales, fins and other inedible parts, rinse under running water;
cut the prepared fish into portioned steaks;
Wash the lemon and cut into thin slices. If the fruit contains seeds, remove them;
wash the tomatoes, cut into circles;
Take the foil and divide it into as many pieces as you have prepared steaks. The size of the foil should be such that you can easily wrap the fish there;
Place the prepared foil on the table, take 1 piece of fish, salt and pepper it. Place on foil, distribute a piece of tomato and a slice of lemon on top, wrap everything carefully;
Perform the described manipulations with the remaining steaks. Then place the pieces on a baking sheet and you can put it in the oven, preheated to 200 degrees for 30 minutes. When the time is up, the dish will be ready.

This preparation of chum salmon is considered tasty and healthy. 100 grams of the dish contains no more than 114 kcal, and the taste is simply magnificent.

Chum salmon rich in vitamins and minerals such as: vitamin B1 - 22%, vitamin B2 - 11.1%, vitamin B5 - 20%, vitamin B6 - 25%, vitamin B12 - 136.7%, vitamin D - 163%, vitamin PP - 42.5%, potassium - 13.4%, phosphorus - 25%, iodine - 33.3%, cobalt - 200%, copper - 11%, selenium - 66.4%, chromium - 110%

How is Keta useful?

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.
Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Vitamin B5 participates 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, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates 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, 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 homeostasis of calcium and phosphorus, carries out the processes of mineralization of bone tissue. 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 PP participates 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, participates in the processes of conducting nerve impulses and regulating 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.
Iodine participates 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 iron metabolism, 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.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates 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 participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

still hide

You can see a complete guide to the most useful products in the appendix.

smoked chum salmon rich in vitamins and minerals such as: vitamin A - 33.3%, vitamin B1 - 33.3%, vitamin B2 - 16.7%, vitamin C - 26.1%, vitamin PP - 69.4%, potassium - 30%, magnesium - 13.5%, phosphorus - 39.4%, chlorine - 11%, fluorine - 16.2%, chromium - 165.2%

What are the benefits of smoked chum salmon?

Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
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.
Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
Vitamin PP participates 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, participates in the processes of conducting nerve impulses and regulating pressure.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
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 necessary for the formation and secretion of hydrochloric acid in the body.
Fluorine initiates bone mineralization. Insufficient consumption leads to caries, premature wear of tooth enamel.
Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

still hide

You can see a complete guide to the most useful products in the appendix.