As an aperitif or as a starter, in slices on small toasts with a knob of butter… smoked salmon figure on all the tables at the end of the year holiday meals.
Yes, but here it is: is smoked salmon a food to favor when trying to lose weight or when trying to pay attention to the quality of your diet?
Smoked salmon, a source of “good fats”… which should not be abused
A few figures to start with: on average, 100 g of smoked salmon (that is to say: about 2 ½ slices) contain 178 Kcal, or about the equivalent of 3 hard-boiled eggs or 1 avocado. In 100 g of smoked salmon, there are approximately 10 g of fat, 22 g of animal protein, 72 mg of cholesterol and 3.5 g of salt (1410 mg of sodium). It is therefore neither a slimming food nor an excellent food for health!
However, smoked salmon has some nutritional arguments: in 100 g, there are approximately 40 µg of iodine, 38 mg of magnesium, 550 mg of potassium, 214 mg of phosphorus and 26 µg of vitamin B9. Not to mention vitamin B3, vitamin E, vitamin D, retinol, Omega 3… Not bad !
Unsurprisingly, to enjoy smoked salmon during the holiday season, the secret is the moderation. Dietician-nutritionist Nathalie Négro gives us some advice.
Thanks to Nathalie Négro, dietitian-nutritionist and head of the Nutritional Center of the Baths of Brides-les-Bains.
Source :
- Ciqual table (National Agency for Food, Environmental and Occupational Health Safety – ANSES)
