SALMON - PROTEIN OF THE WEEK

Salmon is the common name for several species of ray-finned fish in the family Salmonidae. Other fish in the same family include trout, char, grayling and whitefish. There are different types of salmon including Atlantic salmon, Chinook salmon, Chum salmon, Coho salmon, Masu salmon or cherry salmon, Pink salmon  and Sockeye salmon. 

Salmon is a popular food classified as an oily fish,  salmon is considered to be healthy due to the fish's high protein, high omega-3 fatty acids, and high vitamin. Salmon is also a source of cholesterol, with a range of 23–214 mg/100 g depending on the species. 

Salmon flesh is generally orange to red, although white-fleshed wild salmon with white-black skin colour occurs. The natural colour of salmon results from carotenoid pigments, largely astaxanthin, but also canthaxanthin, in the flesh. Wild salmon get these carotenoids from eating krill and other tiny shellfish.

FAQs — Salmon

Q: What are the health benefits of salmon?
A: Salmon is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and contribute to brain function. It's also a great source of high-quality protein, B vitamins, and selenium.

Q: What’s the difference between wild-caught and farm-raised salmon?
A: Wild-caught salmon typically has a leaner texture and a more pronounced flavor. It usually contains fewer calories and more natural omega-3s. Farm-raised salmon tends to be fattier and milder in flavor, and often more affordable and widely available.

Q: How do I know when salmon is fully cooked?
A: Properly cooked salmon flakes easily with a fork and turns opaque throughout. The internal temperature should reach 145°F (63°C). Avoid overcooking to keep it moist and tender.

Q: Can salmon be eaten raw?
A: Yes, salmon can be eaten raw if it’s sushi- or sashimi-grade, which means it has been frozen under specific conditions to kill parasites. Always source raw salmon from trusted suppliers.

Q: How should I store leftover salmon?
A: Store cooked salmon in an airtight container in the refrigerator for up to 3 days. For raw salmon, keep it tightly wrapped and consume within 1–2 days of purchase.

Printable Nutrition Card — Salmon (Cooked, per 100g)

Nutrient	Amount	Notes
Calories	206 kcal	Based on wild Atlantic salmon
Protein	22 g	High-quality complete protein
Total Fat	13 g	Healthy fat source
Saturated Fat	3.1 g	Naturally occurring
Omega-3 Fatty Acids	2.3 g	EPA and DHA beneficial for heart and brain
Carbohydrates	0 g	Naturally carb-free
Sugars	0 g
Fiber	0 g
Cholesterol	63 mg	Moderate amount
Sodium	50 mg	Naturally low
Vitamin D	100% DV	Excellent source
Vitamin B12	117% DV	Very high
Selenium	59% DV	Antioxidant support

Note: Values vary slightly between wild and farmed varieties.

Dietary Information Table

Diet Type	Suitable?	Notes
Keto-Friendly	✅ Yes	Zero carbs, high in healthy fats
Paleo	✅ Yes	Whole, unprocessed food
Gluten-Free	✅ Yes	Naturally gluten-free
Dairy-Free	✅ Yes	Contains no dairy
Pescatarian	✅ Yes	Fish-based protein source
Low-Carb	✅ Yes	Perfect for low-carb lifestyles
High-Protein	✅ Yes	Excellent lean protein source
Whole30	✅ Yes	Compliant when unprocessed and simply prepared
Heart-Healthy	✅ Yes	Rich in omega-3s and low in saturated fat

Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.

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