Calorie Breakdown of 120g Salmon Sashimi
A 120g serving of salmon sashimi is a nutritionally dense food, delivering a balance of protein and healthy fats with a relatively low-calorie count. Based on data from sources like FatSecret, a 120g portion is estimated to contain around 175 calories. This is an approximation, and the exact caloric value can fluctuate based on the specific type of salmon and its fat content. For example, farmed salmon tends to be higher in fat and therefore slightly higher in calories than its wild-caught counterpart.
Nutritional Composition of Salmon Sashimi
Beyond just the calorie count, the macronutrient breakdown is what makes salmon sashimi a standout nutritional choice. A 100g serving contains approximately 20-25 grams of complete protein, which is essential for muscle repair and building. It is virtually free of carbohydrates and provides healthy unsaturated fats, including a high concentration of omega-3 fatty acids. These fats are crucial for brain function, heart health, and reducing inflammation throughout the body.
Comparison Table: Wild-Caught vs. Farmed Salmon (per 100g)
To understand the nuances of your sashimi, it helps to compare wild and farmed salmon, as their diet and environment lead to different nutritional profiles.
| Feature | Wild-Caught Salmon | Farmed Salmon |
|---|---|---|
| Calories | Lower (approx. 182 kcal) | Higher (approx. 206 kcal) |
| Fat Content | Generally leaner | Higher fat content, often more omega-6 |
| Protein | Slightly higher | Slightly lower |
| Omega-3s | Rich source with a better ratio to omega-6s | Rich source, but with higher omega-6s |
| Taste | Bolder, more complex flavor | Milder, more buttery flavor |
| Texture | Firmer flesh | More tender texture |
The Importance of Sashimi-Grade Fish
When consuming raw fish like salmon sashimi, safety is paramount. The term "sashimi-grade" is used to describe fish that has been handled and frozen to specific standards to kill parasites and ensure it is safe for raw consumption. Freezing is a key step, with the U.S. Food and Drug Administration (FDA) recommending a specific freezing process to eliminate parasites. Always source your salmon from a reputable fishmonger or supplier who can guarantee the quality and handling meets these standards.
Benefits of Including Salmon Sashimi in Your Diet
- Excellent Source of Protein: With 20-25 grams of protein per 100g, it aids in muscle building and keeping you feeling full, which is beneficial for weight management.
- High in Omega-3 Fatty Acids: Rich in EPA and DHA, salmon supports cardiovascular health by reducing inflammation and promoting healthy blood pressure.
- Rich in B Vitamins: Raw salmon is an abundant source of B vitamins, particularly B12, which is vital for red blood cell formation and nervous system health.
- Supports Weight Management: The high protein and healthy fats in salmon promote satiety and can help boost metabolism.
- Low Mercury Content: Salmon is considered a low-mercury fish, making it a safe and healthy option for regular consumption.
Conclusion
In summary, 120g of salmon sashimi is a low-calorie, nutrient-dense choice, providing approximately 175 calories alongside significant amounts of protein and beneficial omega-3 fatty acids. The exact nutritional profile can vary depending on whether the salmon is wild-caught or farmed, with both offering distinct advantages. For safe consumption, it is crucial to use only high-quality, sashimi-grade fish. When enjoyed as part of a balanced diet, salmon sashimi is a delicious and healthy way to support heart health, brain function, and weight management.
How to Choose Safe Sashimi-Grade Salmon
When purchasing salmon for sashimi, look for several key indicators to ensure quality and safety:
- Source: Buy from a reputable fishmonger or supplier known for sushi-grade products.
- Labeling: Check for clear labeling that indicates the fish is 'sashimi-grade' or safe for raw consumption.
- Freezing Process: Confirm that the fish has been frozen to kill parasites, as recommended by food safety authorities like the FDA.
- Appearance: The fish should have a vibrant, glossy color and firm texture, without any dull spots or strong odors.
Following these guidelines will allow you to enjoy the nutritional benefits of salmon sashimi safely at home.
Outbound link: For additional details on salmon nutrition and its health impacts, consult reputable resources such as Healthline.
