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Nutritional Info: Fish, salmon, sockeye, raw

The USDA reference number for this food is: 15085
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, sockeye, raw

Nutrition Facts

Serving Size: 1 oz, boneless (28.4g or 1 oz)
 

Amount Per Serving

 

Calories

40
Calories from Fat 14
 

% Daily Value*

 

Total Fat

2g
2%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

15mg
5%
 

Sodium

32mg
1%
 

Total Carbohydrate

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

Protein

6g
 
Vitamin A1% · Vitamin C0%
 
Calcium0% · Iron1%
 
*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

Pan Roasted Salmon, sauteed spinach with bacon and garlic
Pan Roasted Salmon, sauteed spinach with bacon and garlic

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Calories

Calories

Serving Size: 1 oz, boneless (28.4g or 1 oz)
kcal*kjoules*RDI%
 
Total Calories40 kcal169 kJ2%
 
from Carbs0 kcal0 kJ
 
from Fat14.4 kcal60.13 kJ
 
from Protein25.8 kcal108.12 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 28.4 grams of Fish, salmon, sockeye, raw


Vitamin Content

Vitamin Content

Serving Size: 1 oz, boneless (28.4g or 1 oz)
AmountRDI%
 
Vitamin A 54.812 IU 1%
 
Vitamin B6 0.173808 mg 9%
 
Vitamin B12 1.6898 mcg 28%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 125.244 IU 31%
 
Vitamin D2 ~
 
Vitamin D3 3.124 mcg ~
 
Vitamin D (D2 + D3) 3.124 mcg 31%
 
Vitamin E (Alpha-tocopherol) 0.2698 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.0284 mcg 0%
 
Thiamin 0.05112 mg 3%
 
Riboflavin 0.033512 mg 2%
 
Niacin 2.311192 mg 12%
 
Pantothenic Acid 0.3266 mg 3%
 
Folate 2.272 mcg 1%
 
Folate, Food 2.272 mcg 1%
 
Folate, DFE 2.272 mcg DFE 1%
 
Choline 26.8664 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 28.4g (1 oz) of Fish, salmon, sockeye, raw contains. Vitamin RDI for 28.4 grams of Fish, salmon, sockeye, raw


Mineral Content

Mineral Content

Serving Size: 1 oz, boneless (28.4g or 1 oz)
AmountRDI%
 
Calcium 2.84 mg 0%
 
Iron 0.11928 mg 1%
 
Magnesium 8.52 mg 2%
 
Phosphorus 75.544 mg 8%
 
Potassium 97.412 mg 2%
 
Sodium 31.808 mg 1%
 
Zinc 0.11928 mg 1%
 
Copper 0.017324 mg 1%
 
Manganese 0.003124 mg 0%
 
Selenium 8.6904 mcg 12%
 
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 28.4g (1 oz) of Fish, salmon, sockeye, raw contains. Mineral RDI for 28.4 grams of Fish, salmon, sockeye, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 oz, boneless (28.4g or 1 oz)
AmountRDI%*
 
Protein6.05204g12%
 

Essential Aminos

 
Histidine0.162448 g23%
 
Isoleucine0.2911 g21%
 
Leucine0.499556 g18%
 
Lysine0.588448 g28%
 
Methionine0.196244 g
 
Phenylalanine0.248216 g
 
Threonine0.285136 g27%
 
Tryptophan0.07668 g27%
 
Valine0.333984 g18%
 

Non-essential Aminos

 
Arginine0.392204 g
 
Alanine0.376868 g
 
Aspartate0.61912 g
 
Cystine0.067308 g
 
Glutamate0.89176 g
 
Glycine0.2911 g
 
Hydroxyproline
 
Proline0.223792 g
 
Serine0.242252 g
 
Tyrosine0.275764 g
 
Methionine + Cystine† 0.263552 g 25
 
Phenylalanine + Tyrosine† 0.52398 g 50
 
* 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, sockeye, 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 28.4g (1 oz) of Fish, salmon, sockeye, 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 28.4g (1 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 28.4 grams of Fish, salmon, sockeye, raw


Carbohydrate Content

Carbohydrates

Serving Size: 1 oz, boneless (28.4g or 1 oz)
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch0g
 
Sugars0g
 
Sucrose0g
 
Glucose0g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
28.4g (1 oz) grams of Fish, salmon, sockeye, 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 28.4 grams of Fish, salmon, sockeye, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 oz, boneless (28.4g or 1 oz)
AmountRDI%
 
Total Fat1.59324g2%
 
Total Omega-3 Fatty Acids0.209308g
 
Total Omega-6 Fatty Acids0.094856g
 
Total Trans Fatty Acids0.005112g
 
Total Trans-monoenoic Fatty Acids0.003692g
 
Total Trans-polyenoic Fatty Acids0.00142g
 

Total Saturated Fats (Bad Fats)

0.216692g1%
 
Arachidic Acid   [Eicosanoic Acid]0.00142g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.000852g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.001988g
 
Lignoceric Acid   [Tetracosanoic Acid]0.000284g
 
Margaric Acid   [Heptadecanoic Acid]0.003124g
 
Myristic Acid   [Tetradecanoic Acid]0.03692g
 
Palmitic Acid   [Hexadecanoic Acid]0.137172g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.003976g
 
Stearic Acid   [Octadecanoic Acid]0.030956g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.341368g
 
16:1 c0.040896g
 
16:1 t0.001704g
 
18:1 c0.202492g
 
18:1 t0.001988g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t0g
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.086336g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.006248g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.001988g
 
Oleic Acid   [Octadecenoic Acid]0.20448g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.042316g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.35642g
 
18:2 CLAs0.001988g
 
18:2 i~
 
18:2 n-6 c,c0.086336g
 
18:2 t not further defined0.00142g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30.00284g
 
20:3 n-60.001988g
 
20:4 n-6~
 
21:5~
 
22:40.001136g
 
Alpha-Linolenic Acid0.019312g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.005112g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.026128g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.12496g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.0071g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.004544g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.001136g
 
Linoleic Acid   [Octadecadienoic Acid]0.089744g
 
Linolenic Acid   [Octadecatrienoic Acid]0.020448g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.01278g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.0639g
 
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, sockeye, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 28.4 grams of Fish, salmon, sockeye, 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: 1 oz, boneless (28.4g or 1 oz)
Amount
 
Alcohol0g
 
Water20.7746g
 
Ash0.3408g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol15.052mg
 
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, sockeye, raw:

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

Fish, salmon, sockeye, raw is a good source of Niacin, Selenium and Protein. 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) 90
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 68
Low Sodium Diet 84
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 39
Horizontal bar chart


How long will it take to burn 40 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 40 calories contained in 28.4g (1 oz)g of Fish, salmon, sockeye, 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 40 calories
Stretching13 mins(180 cal/hr)
Walking (3.5 mph)9 mins(280 cal/hr)
Bicycling (<10 mph)8 mins(290 cal/hr)
Dancing7 mins(330 cal/hr)
Light gardening/yard work7 mins(330 cal/hr)
Golf (walking and carrying clubs)7 mins(330 cal/hr)
Hiking7 mins(370 cal/hr)
Amount of Vigorous exercise to burn 40 calories
Weight lifting (vigorous effort)5 mins(440 cal/hr)
Heavy yard work (chopping wood)5 mins(440 cal/hr)
Basketball (vigorous)5 mins(440 cal/hr)
Walking (4.5 mph)5 mins(460 cal/hr)
Aerobics5 mins(480 cal/hr)
Swimming (slow freestyle laps)5 mins(510 cal/hr)
Running/jogging (5 mph)4 mins(590 cal/hr)
Bicycling (>10 mph)4 mins(590 cal/hr)
Exercise profile for 28.4g (1 oz) of Fish, salmon, sockeye, raw

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Fish, salmon, sockeye, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 20 Nov 2018 https://skipthepie.org/finfish-and-shellfish-products/fish-salmon-sockeye-raw/

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