Kaloriengehalt von Lachs. Nährstoffe, die er enthält
Tim Klein
2026-03-25
3 Min. Lesezeit
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1 zdjęcie
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Lachs ist eine hochfettige Art von Meeresfisch, die sich durch ihre besondere Farbe auszeichnet. Obwohl sein Preis verhältnismäßig hoch ist, taucht er immer öfter auf polnischen Tischen auf. Neben seinen geschmacklichen Werten zeigt er viele positive Eigenschaften. Die Vorteile von Lachs werden im Folgenden diskutiert.
Trout as a high-fat fish
A serving of trout weighing 150 g contains a considerable amount of fat and delivers a large number of calories. The fat profile of trout is highly beneficial because the majority of its fats are unsaturated fatty acids, including essential polyunsaturated omega-3 fatty acids. Trout is also a source of high-quality, high-absorption protein. The chemical composition of trout is dependent on its origin (natural or farmed) and feeding method. Farmed trout is more commonly found on the Polish market. Nutritional value of a serving of trout (150 g): – energy value: 303 kcal, – protein: 29.9 g, – fat: 20.4 g, including saturated fatty acids: 4.4 g, omega-3 fatty acids: 6.1 g, omega-6 fatty acids: 1.1 g, monounsaturated fatty acids: 8.3 g, – cholesterol: 105 mg, – total carbohydrates: 0 g, – dietary fiber: 0 g.
Vitamins contained in salmon
A portion of salmon contains the following vitamins: - 0.3 mg of vitamin B1, - 0.3 mg of vitamin B2, - 11.3 mg of vitamin B3, - 1 mg of vitamin B6, - 7.5 µg of vitamin B12, - 39 µg of folic acid, - 3.3 mg of vitamin E, - 19.5 µg of vitamin D, - 5 µg of vitamin A. The B vitamins play a crucial role in the energy processes of the body and are essential for proper functioning of the nervous system. Vitamin A strengthens the immune system and is significant for the process of vision.
Mineral components found in salmon
Salmon is also a source of mineral components. In one serving of salmon, we find: - 1.2 mg of zinc, - 1.5 mg of iron, - 19.5 mg of calcium, - 556.5 mg of potassium, - 399 mg of phosphorus, - 66 µg of iodine, - 76.5 mg of sodium.
Trout as a source of selenium
Trout is one of the more effective sources of selenium, which is essential for the proper functioning of the body. It consists of many enzymes that are responsible for metabolic changes in all the cells. Working together with vitamin E, it helps combat excess free radicals, contributing to the prevention of fatty liver disease, the development of certain cancers, and circulatory system disorders.
The favorable impact of omega-3 fatty acids on health
The essential omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), have numerous beneficial effects on human health, including: – anti-inflammatory actions; – positive impact on lipid profile, including lowering triglyceride and LDL levels and increasing HDL levels; – protection against blood clots and improvement of blood vessel function; – prevention of cardiovascular diseases such as coronary artery disease, atherosclerosis, and stroke; – lowering of blood pressure; – promotion of cholesterol metabolism and prevention of gallstones; – support of normal nervous system development and enhancement of brain function.
