fish

Salmon — Nutrition & Culinary Profile

Salmon is a fatty fish rich in omega-3 fatty acids, widely used in European and Japanese cuisine. An excellent source of high-quality protein and vitamin D.

Calories208kcal

Protein20g

Fat13g

Carbohydrates0g

Density1.05g/ml

Portion180g

Shelf life3days

Vitamins

A12mg

D11mg

E3.6mg

B37.9mg

B60.8mg

B123.2mg

Minerals

Calcium12mg

Iron0.8mg

Magnesium29mg

Phosphorus371mg

Potassium628mg

Sodium59mg

Zinc0.6mg

Selenium36.5mg

Culinary profile

sweetness1

acidity0.5

bitterness0.5

umami7

aroma7

texturetender

Properties

glycemic index0

glycemic load0

ph6.2

Diets

✓ keto✓ paleo✓ gluten free✓ mediterranean✓ low carb

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

208 kcal4°C24 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

218.4 kcal4°C24 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

214.24 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

239.2 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

228.8 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

260 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

270.4 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

208 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

531.56 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

197.6 kcal4°C720 hrs

Best pairings

Avocado8.8 / 10

Soy sauce8.7 / 10

Dill8.7 / 10

Ginger8.5 / 10

Olive oil8.5 / 10

Lemon8.5 / 10

Garlic8.3 / 10

White wine8.2 / 10

Spinach8.2 / 10

Broccoli8.1 / 10