Salmon is very popular and is the highest consumed fish in India. Flesh of salmon is pink to orange in colour and contains oil almost all over the body. The oil content of salmon is 30% by weight and the oil is rich in omega 3, vitamin A, and vitamin D. Though salmon is low in mercury, it may contain contaminants like PCBs. So, consumption of salmon is recommended to a maximum of 170 grams per week. Nutritional facts of salmon per 100 grams:
Calories |
206 |
Protein |
25-26 grams |
Omega 3 |
2260 mg |
Omega 6 |
666 mg |
Cholesterol |
84 mg |
Sodium |
61 mg |
Potassium |
384 mg |
Calcium |
15 mg |
Vitamin A |
3% of RDI |
Vitamin B6 |
12% of RDI |
Vitamin B12 |
58% of RDI |
Vitamin C |
7% of RDI |
Salmon has a great omega 3 to omega 6 ratio. It contains high quality protein in addition to essential fatty acids. Mercury content of salmon is less than 0.09 ppm (low level).