If you're looking for a nutritious and delicious addition to your diet, look no further than 100 G Chum Salmon (Drained Solids with Bone, Without Salt, Canned)! One serving size of this salmon provides you with 141 calories.

In addition to being a great source of protein, this canned salmon is packed with essential nutrients. Keep reading to learn more about the benefits of consuming chum salmon.

In this article, we'll explore some practical tips and strategies for incorporating chum salmon into your diet.

Calorie Content of Chum Salmon

As mentioned earlier, 100 G Chum Salmon (Drained Solids with Bone, Without Salt, Canned) contains 141 calories. This makes it an ideal option for individuals looking to maintain a healthy weight or increase their daily caloric intake. It's important to note that not all calories are created equal. While it's important to be mindful of your calorie intake, you should also prioritize the quality of the calories you consume. Chum salmon provides you with high-quality protein and essential nutrients, making it a smart choice for your diet. To incorporate chum salmon into your diet, try adding it to salads or sandwiches, or enjoy it as a tasty and convenient snack on its own.

Fat Content of Chum Salmon

Chum salmon is a rich source of healthy fats, with each 100 G serving containing 4.4 grams of fat. Nearly all of this fat is comprised of essential omega-3 fatty acids, which play a crucial role in brain function, heart health, and overall well-being. By including chum salmon in your diet, you can reap the numerous benefits associated with omega-3 fatty acids, from reducing inflammation and improving cardiovascular health to supporting brain function and reducing the risk of depression. To ensure you're getting the most out of your chum salmon, choose wild-caught varieties whenever possible. Also, be mindful of the total amount of fat you consume, as it's still important to maintain a healthy balance in your diet.

Protein Content of Chum Salmon

In addition to its healthy fats, chum salmon is also an excellent source of protein, with each 100 G serving containing 20.4 grams of protein. Protein is an essential nutrient required for muscle growth, repair, and maintenance, making chum salmon an excellent food choice for individuals looking to build or maintain lean muscle mass. Incorporating chum salmon into your diet can also help you feel fuller for longer, making it easier to stick to your dietary goals and maintain a healthy weight. To supplement your intake of protein, try pairing chum salmon with high-protein sides such as quinoa or roasted vegetables.

Vitamin D Content of Chum Salmon

Did you know that chum salmon is an excellent source of vitamin D? Each 100 G serving of canned chum salmon contains 14% of the recommended daily intake of vitamin D. Vitamin D plays a crucial role in numerous bodily functions, from maintaining bone health and calcium absorption to supporting immune function and regulating mood. To ensure you're getting the most vitamin D from your chum salmon, consider enjoying it in its most natural form - grilled with a side of vitamin D-rich mushrooms or spinach.

Omega-3 Fatty Acid Content of Chum Salmon

As mentioned earlier, chum salmon is an excellent source of essential omega-3 fatty acids. These healthy fats provide numerous benefits when consumed in adequate amounts, from improving cardiovascular health and reducing inflammation to supporting brain function and reducing the risk of depression. In addition to chum salmon, you can also find omega-3 fatty acids in other fatty fish such as tuna, sardines, and mackerel, as well as in omega-3-rich supplements such as fish oil. To ensure you're getting enough omega-3 fatty acids in your diet, aim for at least two servings of fatty fish per week, or consult with a healthcare professional to determine if omega-3 supplements are right for you.

Calcium Content of Chum Salmon

Along with vitamin D, calcium is another important nutrient found in chum salmon. Each 100 G serving of canned chum salmon contains 196 milligrams of calcium, or roughly 20% of the recommended daily intake. Calcium is crucial for maintaining strong bones and teeth, and also plays a role in muscle function, nerve signaling, and blood clotting. To ensure you're getting enough calcium in your diet, consider incorporating more calcium-rich foods such as dairy products, leafy greens, and fortified foods.

Phosphorus Content of Chum Salmon

Another important mineral found in chum salmon is phosphorus. Each 100 G serving of canned chum salmon contains 266 milligrams of phosphorus, or roughly 27% of the recommended daily intake. Phosphorus works alongside calcium to support bone and teeth health, and is also important for energy metabolism and cell function. To ensure you're getting enough phosphorus in your diet, consider incorporating more phosphorus-rich foods such as lean meats, dairy products, and whole grains.

Sodium Content of Chum Salmon

While chum salmon is a nutritious food choice, it's important to be mindful of the sodium content. Each 100 G serving of canned chum salmon contains 77 milligrams of sodium, or roughly 3% of the recommended daily intake. Excessive sodium intake has been linked to numerous health concerns, including high blood pressure and an increased risk of heart disease. To reduce your sodium intake while still enjoying chum salmon, choose low-sodium varieties or rinse the salmon before consuming it. To further reduce your sodium intake, be mindful of other high-sodium foods in your diet, such as processed and packaged snacks, canned soups and sauces, and fast food items.

Cholesterol Content of Chum Salmon

Another important consideration when consuming chum salmon is the cholesterol content. Each 100 G serving of canned chum salmon contains 66 milligrams of cholesterol, or roughly 22% of the recommended daily intake. While dietary cholesterol has less of an impact on blood cholesterol levels than previously thought, it's still important to be mindful of your intake if you have high cholesterol or a family history of heart disease. To manage your cholesterol levels while still enjoying chum salmon, consider pairing it with heart-healthy sides such as roasted vegetables or whole grains. To further manage your cholesterol levels, be sure to engage in regular exercise, maintain a healthy weight, and consume a diet rich in whole foods and healthy fats.

Health Benefits of Chum Salmon

By consuming chum salmon, you can reap numerous health benefits, from supporting brain function and heart health to maintaining strong bones and teeth. Additionally, chum salmon is an excellent source of protein and omega-3 fatty acids, making it a smart choice for individuals looking to build or maintain lean muscle mass. To incorporate chum salmon into your diet, consider trying it in a variety of recipes such as salmon burgers, salmon salads, or salmon sushi rolls. Enjoying chum salmon on a regular basis is a delicious and nutritious way to support your overall well-being.