Salmon Salmon is known to many under the name "Atlantic" or "noble salmon", and it is also often called the "queen of salmon". Among the representatives of its species, it differs in that there are no spots below the lateral line, and its scales are bright silver. This fish is quite large, sometimes it can reach up to 1.5 m in length and weigh 35 kg or more. It feeds on crustaceans and small fish. In September-November, during spawning, this Atlantic salmon enters the rivers, stops eating, and its weight decreases. During this period, the female lays 6-26 thousand orange eggs. The average lifespan of a salmon is about 9 years.

  • Compound
  • Beneficial features
  • Selection rules
  • Cooking use
  • Application in medicine
  • Use in cosmetology
  • Salmon diets
  • Storage standards
  • Contraindications

This type of fish is widespread in the west of the Arctic Ocean, in the northern part of the Atlantic Ocean, in the basins of some seas (White, Barents, Baltic). Salmon is also found in Ladoga and Onega lakes and others. Some countries, for example Norway, are engaged in artificial breeding of this type of fish on special farms. But the quality of the meat of the farmed salmon is slightly lower than that of the natural one.


The table shows the nutrient content per 100 g of product [1]

Name Content
Water 70.6 g
Squirrels 20 g
Carbohydrates 0 g
Fats g
Ash 1.3 g
Cholesterol 70 mg
Saturated fatty acids 1.5 g
Vitamins, mg
Vitamin A 0.04
Vitamin C 1
Vitamin B1 0.23
Vitamin B2 0.25
Vitamin PP 9.4
Vitamin E 1.8
Micro- and macroelements, mg
Calcium 15
Potassium 420
Iron 0.8
Magnesium 25
Phosphorus 210
Sodium 45
Chlorine 165
Zinc 0.64
Fluorine 0.43
Nickel 0.006
Molybdenum 0.004
Chromium 0.055

100 g of Atlantic salmon contains 153 kcal [1]

Beneficial features

 Benefits of salmon caviar Salmon is a source of complete, easily digestible protein. Fish, unlike other types of meat (animals, poultry), more difficult to digest, "gives" the body amino acids for an hour after the beginning of the digestion process. Thanks to this, the product is indispensable for those who need to strengthen hair follicles, quickly regenerate skin and muscle tissue. This fish is recommended to be included in the diet of people who are recovering from operations and injuries, as well as athletes and professional athletes. In addition to amino acids, salmon contains omega-6 and omega-3 fatty acids - the most important components of nutrition. That is why this type of fish is included in Hollywood beauty diets. [2]

Salmon with its bright and rich taste will not be able to harm people who have high cholesterol. On the contrary, scientific research confirms that it is beneficial for cardiac patients [3]

Atlantic salmon is useful for certain skin conditions. This fish, unlike various sources of hydrogenated fats, helps reduce inflammation and promotes the fastest healing of acne.

Salmon caviar also has useful properties. Its nutritional value is much higher than that of fish meat. Red caviar contains 22.4% fat and almost 35% protein with a fairly low calorie content - about 199 kcal per 100 g [4]

With the regular use of lightly salted salmon in food, mood and brain function improve, and the risk of developing age-related cognitive impairments decreases. When planning to introduce this fish into the diet, you need to take into account that when fried, it loses many useful properties. That is why it is lightly salted salmon that brings great benefits to the body. But it is undesirable to use it for people suffering from hypertension, obesity and kidney disease [5]

The bellies of salmon contain beneficial omega-6 and omega-3 acids. The balance between them provides the skin with the ability to withstand solar radiation. To prevent the harmful effects of prolonged exposure to the sun, you must regularly consume this healthy product.

Selection rules

 Choosing salmon Red fish in natural conditions in 10-12 years grows to 3-3.5 kg, but in artificial conditions in 3 years its weight can reach 15 kg. Farmed salmon can be stuffed with dyes, so it can provoke allergies. It is imperative that you choose good quality fish.

There are salmon on sale in different shades - from red-orange and burgundy to pale pink. Quality fish should only be pink in color. Its dark shade indicates the old age of the product, and its bright one is an indicator that the salmon was fed with dyes. A very pale color indicates that Atlantic salmon has thawed; this will also be evidenced by the loose structure of the meat. Another indicator of the freshness of a salmon is its firmness.

When buying fresh salmon, be sure to pay attention to the shade of the gills - it should be pink. If it is cut, then white streaks should be clearly visible. Chilled Atlantic salmon can be stored from the date of production for no more than two weeks.

Salted salmon are often vacuum sealed. Packages are rectangular, square, round, with or without cardboard. The main condition for this is good air evacuation. When buying vacuum-packed salmon, be sure to pay attention to the date of manufacture and labeling. It is important that the fish is stored in a refrigerated display case.

When planning to buy salted salmon, it is better to opt for slightly salted salmon. It is not able to retain water in the body, does not harm the work of the pancreas and liver, and is saturated with omega-3 fatty acids.

When buying salmon cut into thin slices, do not forget that you may come across trimmings, even sometimes colored pollock. Therefore, it is best to choose a whole piece of fish.

Opening the vacuum package, you can immediately catch a pungent smell: the concentration of the aroma has increased due to the lack of oxygen in it. Therefore, it is worth waiting for 15-20 minutes, after which you can enjoy salmon with a delicate taste. Do not forget that after the vacuum package has been opened, the fish must be consumed within a week. If there is an unused piece of salmon left, you need to store it in the refrigerator, wrapped in foil, cling film, or even better - in an airtight container. Otherwise, it will weather, lose its taste and become covered with a film.

Cooking use

 Salmon in foil Salmon has a delicate sweetish taste. Fresh it can be baked, boiled, fried, used for making soups. You can save the most useful substances when baking in foil by adding herbs and vegetables.

Smoked and salted, Atlantic salmon is used as a delicacy. This product is suitable for the preparation of snacks, salads, various sauces, omelets, canapes. Red fish is the main component of sushi and rolls. It goes well with fresh vegetables, eggs, legumes, olives, cheese, sweet, sweet and sour and hot sauces.

Salmon in any form is tasty and very healthy. But if it was grown in artificial reservoirs, the nutrient content is reduced by almost half compared to that which grew in natural conditions. That is why, when buying salmon, always be interested in its origin.

You should never fry salmon for a long time, so as not to upset the balance of active ingredients in it. For complete readiness, it is enough to carry out heat treatment for 10-15 minutes, while all the useful elements are completely preserved.

Application in medicine

Doctors, having studied the beneficial properties of salmon, concluded that with its regular use in the body [6]

  • metabolism improves;
  • blood pressure is normalized;
  • the walls of blood vessels are strengthened;
  • the risk of developing cardiovascular diseases decreases;
  • improves the functioning of the liver and other digestive organs;
  • immunity increases significantly;
  • the activity of the central nervous system is stabilized.

The fat of Atlantic salmon contains a lot of vitamin D, which has a beneficial effect on the skeletal system, and vitamin A, which regulates the metabolism in the mucous membrane of the eyes, thereby increasing visual acuity. In addition, in salmon, vitamin B6 is present in sufficient quantities, which prevents the occurrence of oncology and gynecological pathology, is responsible for the health of a woman's body, especially during pregnancy, premenstrual syndrome, menopause.

Salmon is a rich source of melatonin, a substance responsible for healthy, sound sleep and the processes of cell rejuvenation in the body. The high content of phosphorus has a beneficial effect on the activity of nerve cells, promotes the growth and restoration of bone tissues, and increases physical strength. Therefore, this type of salmon is recommended to be included in the children's diet. Atlantic salmon is advised to replace meat for patients suffering from stomach pathology, since the digestion of the protein of this fish is much easier, and besides, it contains all the necessary amino acids.

In modern medicine, drugs such as insulin, pancreatin, compolon and others are made from salmon components.

Use in cosmetology

 Cream of salmon caviar In cosmetology, salmon caviar has found its application: it is used to create creams that prolong the youthfulness of the skin of the body and face. Extraction from caviar activates metabolic processes in cells, promotes the production of collagen, elimination of free radicals and regeneration of the epidermis.

In addition, there are many popular recipes for masks, which include red caviar. But, using them, do not forget about the three-layer structure of the skin, because the beneficial substances contained in this product must pass through such a barrier for rejuvenation to begin. Therefore, it is better not to experiment, but to trust professional cosmetologists.

The Swiss cosmetics company Laboratoires Valmont has created a series of products for the care of aging skin. It contains an extract from salmon milk.

Salmon diets

Atlantic salmon is a rather fatty fish. But, despite this, it is often used for weight loss. This is because it contains omega-3 fatty acids that can help promote weight loss. They are responsible for maintaining the required leptin level, which affects the metabolic rate.

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Another reason is that salmon can become the main component of the diet, which allows you to reduce the intake of other protein products, for example, meat, while not depriving the body of the necessary set of vitamins and minerals.

This fish is suitable for any diet. The whole secret lies in its composition - it does not contain carbohydrates. Almost half of the food is protein, and thus, it is ideal for those on a protein diet.

Salmon is also used in low-calorie diets. With the introduction of 70 g of red fish into the diet once a week, the body will restore the necessary balance of trace elements and vitamins, without threatening extra pounds.

Weight loss diets include Atlantic salmon ear. In addition, it is also recommended to eat salmon baked in foil or grilled, in the oven with vegetables or with sauce, lightly salted or steamed. And it is better not to abuse fried or smoked fish, since this method of cooking destroys the nutrients in it and increases the concentration of fats. Therefore, having decided to tidy up the body with the help of a diet, it is advisable to include salmon in the diet.

Storage standards

Be sure to take into account the following storage standards for salmon [7]

  • Fresh fish in production packaging can be stored for 7-10 days at 0-2 ° C.
  • The shelf life of freshly frozen fish is 3-4 months at -20 ° C. In this case, you need to know how to properly defrost it before cooking. From the freezer, move the salmon to the refrigerator where the temperature is within -5 ° C. Defrosting may take 1-2 days, depending on its size.
  • The shelf life of slightly salted Atlantic salmon depends on the method of salting: at home - 2-3 days, in industrial conditions - within 30-45 days, depending on the type of packaging and temperature.
  • Smoked salmon is kept in the refrigerator for 5-6 days.
  • Contraindications

    Salmon is so useful that the only contraindication to its intake is the presence of an allergic reaction to fish and seafood. Special care should be taken when consuming artificially grown Atlantic salmon. The thing is that there can be substances in it that can harm the human body. In case of an overdose of such fish, serious consequences can occur.

    Do not get carried away with cold smoked salmon and slightly salted people suffering from hypertension and kidney disease. As a result of abuse, existing pathologies may worsen and edema may appear.

    Eating salmon at least twice a week can improve health, prolong the youth of the body, and also improve the appearance.

    Things to know (Q&A)

    Why is salmon so healthy?

    Salmon is a good source of protein , which is important for maintaining bone health, preventing muscle loss and helping the body heal and repair. Its rich astaxanthin content may help maintain skin elasticity, reduce the signs of aging and protect the skin against UV damage.

    Is eating salmon good for you?

    Nutritional Benefits

    A serving of salmon -- 3 to 4 ounces -- is about 200 calories. It's very low in saturated fat and a good source of protein . It's also one of the best sources of vitamin B12. It's also bursting in potassium and other nutrients like iron and vitamin D.

    What is the healthiest way to eat salmon?

    One study found that baked salmon retained all its vitamin D, whereas fried salmon lost around 50% of this important vitamin ( 49 ). For these reasons, oven-baking is considered a healthy way to cook fis

    What is the best part of a salmon to eat?

    It's best to buy and cook your salmon with the skin still on . The crispy skin texture is one of the best parts, but it also ensures that the layer of fat between the meat and the skin stays intact, which will cause any cut you choose to be juicer and more tender than if you had cooked it without the ski

    Is salmon healthy to eat everyday?

    The American Heart Association maintains that eating two servings a week of oily fish (like salmon) can help healthy adults ward off sudden cardiac death, thanks to the protective effects of omega-3 fatty acids.

    Why salmon is bad for you?

    Fish have extremely high levels of chemicals such as arsenic, mercury, PCBs, DDT, dioxins, and lead in their flesh and fat. You may even get industrial-strength fire retardant with that catch of the day. The chemical residue found in salmon flesh can be as much as 9 million times that of the water in which they live. 25 June 2020

    Why is salmon a Superfood?

    Based on the impressive omega-3 fatty acid content, salmon is considered as a superfood. Medically, it is proven that omega-3 fatty acids can have a profound effect on cancer cells and kill tumors .

    Why is salmon healthier than fish?

    While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D . Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.

    Can u eat salmon every day?

    Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases. In addition, salmon is tasty, satisfying, and versatile. Including this fatty fish as a regular part of your diet may very well improve your quality of life and your health.

    Is salmon healthier than chicken?

    While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken , especially when it comes to the Omega-3 content in i

    How much salmon should I eat a day?

    Experts recommend all adults eat at least two portions (a total of 8 ounces) of seafood a week, especially fish that are high in omega-3s like salmon. The FDA and the EPA both suggest that children eat 1-2 servings (about 2 to 4 ounces) of seafood a week starting at age 2.

    What is the tastiest part of salmon?

    Belly . The belly is the narrow lower section of the whole fillet with thick white fat lines. Starting below the thickest part, it tapers up, extending two-thirds of the way across the whole fillet towards the tail section. With the highest concentration of omega-3 fatty acids, this tasty area is a delicacy for many.

    What is the best cut of salmon to buy?

    Chinook salmon (Oncorhynchus tschawytscha), also known as King salmon, is considered by many to be the best-tasting of the salmon bunch. They have a high-fat content and corresponding rich flesh that ranges from white to a deep red color.

    Is salmon tail or fillet better?

    "If you have the choice, do not take a tail piece of salmon ," Nelson said. "Almost all of the fish, the whole fillet is just a giant muscle, the very end of the tail is the hardest-working part of that muscle, so that is the strongest muscle fibers and will be the toughest part of the fish.

    Is salmon better with skin on or off?

    First of all— skin is tasty ! So when you're cooking salmon, keep that skin on: It provides a safety layer between your fish's flesh and a hot pan or grill. Start with the skin-side down, and let it crisp up. It's much easier to slide a fish spatula under the salmon's skin than under its delicate flesh.

    (Deutsch) Lachs
    (Français) Saumon
    (Italiano) Salmone
    (Español) Salmón
    (Português) Salmão
    (Nederlands) Zalm
    (Svenska) Lax
    (Norsk) Laks
    (Suomi) Lohi
    (Български) сьомга
    (Magyar) Lazac
    (Română) Somon
    (Dansk) Laks
    (Polski) Łosoś
    (Català) Salmó
    (العربية) سمك السالمون
    (Čeština) Losos
    (עברית) סלמון
    (한국어) 연어
    (Lietuvių) Lašiša
    (Українська) Сьомга
    (Ελληνικά) Σολομός
    (Eesti keel) lõhe
    (Hrvatski) Losos
    (ไทย) แซลมอน
    (Melayu) Salmon
    (Latviešu) Lasis
    (Filipino) Salmon
    (Türkçe) Somon
    (中文(简体)) 三文鱼