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Nutritional Info: Fish, salmon, pink, raw

The USDA reference number for this food is: 15083
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Fish, salmon, pink, raw

Nutrition Facts

Serving Size: 0.500 fillet (159g or 5.6 oz)
 

Amount Per Serving

 

Calories

202
Calories from Fat 63
 

% Daily Value*

 

Total Fat

7g
11%
 
Saturated Fat 1g6%
 
Trans Fat 0g
 

Cholesterol

73mg
24%
 

Sodium

119mg
5%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

33g
 
Vitamin A4% · Vitamin C0%
 
Calcium1% · Iron3%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Roasted Salmon with capers and creamed chard
Roasted Salmon with capers and creamed chard

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Calories

Calories

Serving Size: 0.500 fillet (159g or 5.6 oz)
kcal*kjoules*RDI%
 
Total Calories202 kcal845 kJ10%
 
from Carbs0 kcal0 kJ
 
from Fat63.1 kcal264.03 kJ
 
from Protein139.2 kcal582.33 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 159 grams of Fish, salmon, pink, raw


Vitamin Content

Vitamin Content

Serving Size: 0.500 fillet (159g or 5.6 oz)
AmountRDI%
 
Vitamin A 186.03 IU 4%
 
Vitamin B6 0.97149 mg 49%
 
Vitamin B12 6.5985 mcg 110%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 691.65 IU 173%
 
Vitamin D2 ~
 
Vitamin D3 17.331 mcg ~
 
Vitamin D (D2 + D3) 17.331 mcg 173%
 
Vitamin E (Alpha-tocopherol) 0.636 mg 3%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.636 mcg 1%
 
Thiamin 0.1272 mg 8%
 
Riboflavin 0.16695 mg 10%
 
Niacin 12.71205 mg 64%
 
Pantothenic Acid 1.6377 mg 16%
 
Folate 6.36 mcg 2%
 
Folate, Food 6.36 mcg 2%
 
Folate, DFE 6.36 mcg DFE 2%
 
Choline 150.414 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 159g (5.61 oz) of Fish, salmon, pink, raw contains. Vitamin RDI for 159 grams of Fish, salmon, pink, raw


Mineral Content

Mineral Content

Serving Size: 0.500 fillet (159g or 5.6 oz)
AmountRDI%
 
Calcium 11.13 mg 1%
 
Iron 0.6042 mg 3%
 
Magnesium 42.93 mg 11%
 
Phosphorus 414.99 mg 41%
 
Potassium 581.94 mg 12%
 
Sodium 119.25 mg 5%
 
Zinc 0.6201 mg 4%
 
Copper 0.10017 mg 5%
 
Manganese 0.01749 mg 1%
 
Selenium 49.926 mcg 71%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 159g (5.61 oz) of Fish, salmon, pink, raw contains. Mineral RDI for 159 grams of Fish, salmon, pink, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 0.500 fillet (159g or 5.6 oz)
AmountRDI%*
 
Protein32.595g65%
 

Essential Aminos

 
Histidine0.86337 g123%
 
Isoleucine1.51686 g108%
 
Leucine2.48358 g91%
 
Lysine2.79681 g133%
 
Methionine0.91743 g
 
Phenylalanine1.34355 g
 
Threonine1.69494 g161%
 
Tryptophan0.35139 g125%
 
Valine1.749 g96%
 

Non-essential Aminos

 
Arginine2.04633 g
 
Alanine2.07972 g
 
Aspartate4.09425 g
 
Cystine0.25281 g
 
Glutamate4.61577 g
 
Glycine2.00817 g
 
Hydroxyproline
 
Proline1.37853 g
 
Serine1.43895 g
 
Tyrosine1.17978 g
 
Methionine + Cystine† 1.17024 g 111
 
Phenylalanine + Tyrosine† 2.52333 g 240
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Fish, salmon, pink, raw is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 159g (5.61 oz) of Fish, salmon, pink, raw. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 159g (5.61 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 159 grams of Fish, salmon, pink, raw


Carbohydrate Content

Carbohydrates

Serving Size: 0.500 fillet (159g or 5.6 oz)
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0g
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
159g (5.61 oz) grams of Fish, salmon, pink, raw contains 0 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 159 grams of Fish, salmon, pink, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 0.500 fillet (159g or 5.6 oz)
AmountRDI%
 
Total Fat6.996g11%
 
Total Omega-3 Fatty Acids0.89358g
 
Total Omega-6 Fatty Acids0.15105g
 
Total Trans Fatty Acids0.05406g
 
Total Trans-monoenoic Fatty Acids0.02385g
 
Total Trans-polyenoic Fatty Acids0.03021g
 

Total Saturated Fats (Bad Fats)

1.2879g6%
 
Arachidic Acid   [Eicosanoic Acid]0.00954g
 
Behenic Acid   [Docosanoic Acid]0.00318g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.00477g
 
Lignoceric Acid   [Tetracosanoic Acid]0.00159g
 
Margaric Acid   [Heptadecanoic Acid]0.0159g
 
Myristic Acid   [Tetradecanoic Acid]0.32277g
 
Palmitic Acid   [Hexadecanoic Acid]0.75048g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.02067g
 
Stearic Acid   [Octadecanoic Acid]0.16218g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.14332g
 
16:1 c0.27825g
 
16:1 t0.00795g
 
18:1 c0.98898g
 
18:1 t0.01431g
 
18:1-11t (18:1t n-7)~
 
22:1 c0.07155g
 
22:1 t0.00159g
 
Erucic Acid   [Docosenoic Acid]0.07473g
 
Gadoleic Acid   [Eicosenoic Acid]0.71391g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.00636g
 
Myristoleic Acid   [Tetradecenoic Acid]0.00477g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.05406g
 
Oleic Acid   [Octadecenoic Acid]1.0017g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.2862g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0.00318g
 

Total Polyunsaturated Fat (Good Fats)

1.28949g
 
18:2 CLAs0.00795g
 
18:2 i~
 
18:2 n-6 c,c0.09063g
 
18:2 t not further defined0.03021g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30.01272g
 
20:3 n-60.00636g
 
20:4 n-6~
 
21:5~
 
22:40.00159g
 
Alpha-Linolenic Acid0.07155g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.02226g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.07473g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.52947g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.02862g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.02067g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.00318g
 
Linoleic Acid   [Octadecadienoic Acid]0.12879g
 
Linolenic Acid   [Octadecatrienoic Acid]0.07473g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.11448g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.28938g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Fish, salmon, pink, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 159 grams of Fish, salmon, pink, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 0.500 fillet (159g or 5.6 oz)
Amount
 
Alcohol0g
 
Water120.0768g
 
Ash2.4168g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol73.14mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Fish, salmon, pink, raw:

Fish, salmon, pink, raw is an excellent source of Vitamin B6, Vitamin B12, Vitamin D, Vitamin D (D2 + D3), Niacin, Phosphorus, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Fish, salmon, pink, raw is a good source of Riboflavin, Pantothenic Acid, Magnesium and Potassium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 50
Athletic Diet - Low Fat, High Protein and Carbs 11
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 0
Low Sodium Diet 40
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 202 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 202 calories contained in 159g (5.61 oz)g of Fish, salmon, pink, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 202 calories
Stretching1 hour 7 mins(180 cal/hr)
Walking (3.5 mph)43 mins(280 cal/hr)
Bicycling (<10 mph)42 mins(290 cal/hr)
Dancing37 mins(330 cal/hr)
Light gardening/yard work37 mins(330 cal/hr)
Golf (walking and carrying clubs)37 mins(330 cal/hr)
Hiking33 mins(370 cal/hr)
Amount of Vigorous exercise to burn 202 calories
Weight lifting (vigorous effort)28 mins(440 cal/hr)
Heavy yard work (chopping wood)28 mins(440 cal/hr)
Basketball (vigorous)28 mins(440 cal/hr)
Walking (4.5 mph)26 mins(460 cal/hr)
Aerobics25 mins(480 cal/hr)
Swimming (slow freestyle laps)24 mins(510 cal/hr)
Running/jogging (5 mph)21 mins(590 cal/hr)
Bicycling (>10 mph)21 mins(590 cal/hr)
Exercise profile for 159g (5.61 oz) of Fish, salmon, pink, raw

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Fish, salmon, pink, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 23 Oct 2018 https://skipthepie.org/finfish-and-shellfish-products/fish-salmon-pink-raw/

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