Salmon is rich in vitamin D, which is not available in sufficient quantities from sunlight in winter. Vitamin D is needed to support the immune system as well as the well-being of bones, muscles, the nervous system and blood vessels.
Salmon is rich in healthy unsaturated omega-3 fatty acids, which help, among other things, lower blood pressure, correct blood lipid levels and prevent cardiovascular diseases.
Salmon is rich in protein, which helps to keep you feeling full and repair minor muscle damage after exercise, thus strengthening and growing muscles.
Harmful substances, such as dioxins and PCBs, accumulate in the fat of wild fish. According to Evira, by skinning the fish, up to a third of these can be eliminated from the fish portion on your plate. However, farmed fish contains significantly fewer harmful substances.
100 grams of salmon fillet contains about 200 calories, plenty of protein, and healthy omega-3 fatty acids.
Lohi, ravintosisältö 100 g:
Ravintoaine Tavoite
Energia kcal 126,9 kcal 6 %
Energia kJ 531,2 kJ
Rasva 8,8 g 12 %
Tyydyttynyt 1,7 g 8 %
Kertatyydyttymätön 2,9 g 9 %
Monityydyttymätön 3,2 g 19 %
Hiilihydraatti 0,0 g 0 %
Sokeri 0,0 g 0 %
Proteiini 12,2 g 12 %
Suola 0,1 g 1 %
Kuitu 0,0 g 0 %
Vitamiini Tavoite
A-vitamiini (RAE) 3,1 µg 0 %
Tiamiini (B1) 0,1 mg 14 %
Riboflaviini (B2) 0,1 mg 7 %
B6-vitamiini 0,5 mg 41 %
B12-vitamiini 2,6 µg 130 %
C-vitamiini 0,0 mg 0 %
D-vitamiini 5,2 µg 52 %
E-vitamiini 1,5 mg 18 %
Folaatti (B9-vitamiini) 10,4 µg 3 %
Niasiini (B3-vitamiini) 4,7 mg 33 %
Kivennäis- tai hivenaine Tavoite
Fosfori (P) 156,0 mg 26 %
Jodi (I) 42,3 µg 28 %
Kalium (K) 253,5 mg 8 %
Kalsium (Ca) 10,4 mg 1 %
Kupari (Cu) 0,0 mg 4 %
Magnesium (Mg) 16,3 mg 6 %
Natrium (Na) 28,0 mg
Rauta (Fe) 0,3 mg 2 %
Seleeni (Se) 16,9 µg 34 %
Sinkki (Zn) 0,3 mg 4 %
