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Raw Salmon Loin
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Nutri-ScoreA

Raw Salmon Loin

Salmo salar

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Salmon Loin provides 206 kcal, 20.5g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw salmon loin is a rich source of high-quality protein and omega-3 fatty acids, essential for heart health and brain function. It is also packed with vitamins and minerals, making it a nutritious choice for a balanced diet.

Also known as:
Salmon FilletSalmon Steak
Scientific NameSalmo salar
Region of OriginNorway
Popular Comparisons:
Raw Salmon LoinRaw Salmon LoinVSAlaska Plaice FilletAlaska Plaice FilletRaw Salmon LoinRaw Salmon LoinVSAlbacore TunaAlbacore TunaRaw Salmon LoinRaw Salmon LoinVSAlbacore White TunaAlbacore White TunaRaw Salmon LoinRaw Salmon LoinVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Salmon LoinRaw Salmon LoinVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Salmon LoinRaw Salmon LoinVSAmerican PlaiceAmerican PlaiceRaw Salmon LoinRaw Salmon LoinVSAmerican Plaice FilletAmerican Plaice FilletRaw Salmon LoinRaw Salmon LoinVSAnchoviesAnchoviesRaw Salmon LoinRaw Salmon LoinVSArctic CharArctic CharRaw Salmon LoinRaw Salmon LoinVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories206 kcal
Water
64.5%
Fiber0g
Total33.9g
Protein
20.5g(60%)
Fats
13.4g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D570 IU (143%)
Vitamin B123.2 µg (133%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36.5 µg (66%)
Phosphorus250 mg (25%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in omega-3 fatty acids, which are known to reduce inflammation and lower the risk of heart disease.
✓Rich in high-quality protein, essential for muscle repair and growth.
✓Contains significant amounts of vitamin D, which supports bone health and immune function.
✓Provides selenium, an important mineral that plays a role in metabolism and thyroid function.

Possible Risks & Side Effects

!Raw fish may contain parasites or bacteria, which can lead to foodborne illnesses if not handled properly.
!Individuals with compromised immune systems should avoid raw fish due to the risk of infection.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, ensure it is sourced from reputable suppliers to minimize health risks.

Smart Selection & Storage

How to Select

Choose salmon that is bright in color, firm to the touch, and has a clean, ocean-like smell. Look for fish that has been previously frozen to ensure safety.

How to Store

Store raw salmon in the coldest part of the refrigerator, ideally in a sealed container to prevent contamination, and consume within 1-2 days.

Myths vs Realities

MythMyth: All raw fish is dangerous to eat.
RealityReality: Properly sourced and handled raw fish can be safe and nutritious.
MythMyth: You can't get nutrients from raw fish.
RealityReality: Raw fish retains its nutrients, including omega-3 fatty acids and vitamins.
MythMyth: Freezing salmon eliminates all risks.
RealityReality: Freezing kills parasites but does not eliminate all bacteria; proper handling is still essential.

Healthy Recipes

Citrus-Infused Salmon Ceviche

This refreshing ceviche features raw salmon marinated in a zesty citrus dressing, perfect for a light appetizer or a healthy snack.

Ingredients
  • 200g raw salmon loin, diced
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the diced salmon, lime juice, orange juice, red onion, jalapeño, and cilantro.
  2. 2. Mix well and season with salt to taste.
  3. 3. Let the mixture marinate in the refrigerator for 30 minutes before serving.

Salmon and Avocado Sushi Rolls

These homemade sushi rolls combine fresh salmon and creamy avocado, wrapped in nori and served with a light soy dipping sauce.

Ingredients
  • 150g raw salmon loin, sliced into strips
  • 1 ripe avocado, sliced
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • Soy sauce for dipping
  • Wasabi and pickled ginger (optional)
Instructions
  1. 1. Place a sheet of nori on a bamboo sushi mat and spread half of the sushi rice evenly over it.
  2. 2. Layer with salmon strips and avocado slices, then roll tightly using the mat.
  3. 3. Slice into bite-sized pieces and serve with soy sauce, wasabi, and pickled ginger.

Spicy Salmon Tartare with Quinoa

This protein-packed tartare blends raw salmon with spicy seasonings and is served over a bed of fluffy quinoa for a nutritious meal.

Ingredients
  • 200g raw salmon loin, finely diced
  • 1/4 cup cooked quinoa
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon sriracha
  • 1 green onion, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the diced salmon with sesame oil, soy sauce, sriracha, and green onion.
  2. 2. Season with salt and pepper to taste.
  3. 3. Serve on a bed of quinoa and garnish with extra green onions.

Mediterranean Salmon Salad

This vibrant salad features raw salmon, mixed greens, olives, and a tangy vinaigrette, making it a perfect light lunch or dinner.

Ingredients
  • 150g raw salmon loin, thinly sliced
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, cherry tomatoes, and olives.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Top the salad with salmon slices and drizzle with the vinaigrette before serving.

Raw Salmon Loin Lettuce Wraps

These fresh lettuce wraps are filled with raw salmon and crunchy vegetables, making for a healthy and fun finger food.

Ingredients
  • 200g raw salmon loin, diced
  • 1 cup shredded carrots
  • 1 cucumber, julienned
  • 1/4 cup fresh mint leaves
  • 1/4 cup fresh cilantro
  • 1 tablespoon lime juice
  • Butter lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix the diced salmon, carrots, cucumber, mint, cilantro, and lime juice.
  2. 2. Spoon the mixture into butter lettuce leaves.
  3. 3. Wrap and enjoy as a healthy snack or appetizer.

Salmon Poke Bowl with Brown Rice

This colorful poke bowl features raw salmon, brown rice, and a variety of fresh toppings for a nutritious and satisfying meal.

Ingredients
  • 200g raw salmon loin, cubed
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/4 cup edamame
  • 1/4 cup cucumber, diced
  • 1 tablespoon soy sauce
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, layer the cooked brown rice, followed by cubed salmon, avocado, edamame, and cucumber.
  2. 2. Drizzle with soy sauce and sprinkle with sesame seeds.
  3. 3. Serve immediately for a fresh and healthy meal.

Herbed Salmon Loin Carpaccio

This elegant dish features thinly sliced raw salmon drizzled with olive oil and fresh herbs, perfect as an appetizer or light meal.

Ingredients
  • 200g raw salmon loin, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Arrange the salmon slices on a plate in a single layer.
  2. 2. Drizzle with olive oil and lemon juice, then sprinkle with dill, parsley, salt, and pepper.
  3. 3. Serve chilled as an elegant starter.

Salmon Loin with Mango Salsa

This vibrant dish features raw salmon topped with a refreshing mango salsa, providing a burst of flavor and nutrition.

Ingredients
  • 200g raw salmon loin, cubed
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red bell pepper, red onion, lime juice, and salt.
  2. 2. Top the cubed salmon with the mango salsa.
  3. 3. Serve immediately for a fresh and flavorful dish.

Salmon Loin and Asparagus Salad

This nutritious salad combines raw salmon with lightly blanched asparagus and a lemon vinaigrette for a light and healthy meal.

Ingredients
  • 150g raw salmon loin, thinly sliced
  • 1 bunch asparagus, trimmed and blanched
  • 2 cups arugula
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine arugula, blanched asparagus, and salmon slices.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad and toss gently before serving.

Salmon Loin with Avocado and Tomato Salsa

This dish features raw salmon paired with a fresh avocado and tomato salsa, creating a delicious and nutritious meal.

Ingredients
  • 200g raw salmon loin, diced
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the diced salmon, avocado, cherry tomatoes, red onion, lime juice, salt, and pepper.
  2. 2. Serve chilled as a refreshing salad or topping for whole-grain crackers.
  3. 3. Enjoy this nutritious dish as a light lunch or snack.

Frequently Asked Questions (FAQ)

Is raw salmon safe to eat?

Yes, raw salmon is safe to eat if it has been properly handled and frozen to kill parasites.

How should I store raw salmon?

Store raw salmon in the refrigerator at 32°F (0°C) and consume it within 1-2 days.

What are the health benefits of eating raw salmon?

Raw salmon is rich in omega-3 fatty acids, protein, and essential vitamins, promoting heart health and brain function.

Can pregnant women eat raw salmon?

Pregnant women are advised to avoid raw fish due to the risk of foodborne illnesses.

How can I tell if raw salmon is fresh?

Fresh salmon should have a bright color, a clean smell, and firm flesh that springs back when pressed.

What is the best way to prepare raw salmon?

Raw salmon is best prepared as sushi, sashimi, or in poke bowls, paired with fresh vegetables and sauces.

How often can I eat raw salmon?

It is generally safe to eat raw salmon a few times a week, but moderation is key due to potential contaminants.

What should I look for when buying raw salmon?

Look for salmon that is bright in color, has a fresh ocean smell, and is from a reputable source.

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Comparisons
Raw Salmon Loin vs Alaska Plaice Fillet Raw Salmon Loin vs Albacore Tuna Raw Salmon Loin vs Albacore Tuna
Nutrients
Protein in Raw Salmon Loin Calories in Raw Salmon Loin Vitamin-c in Raw Salmon Loin Magnesium in Raw Salmon Loin
Featured Guides
Health Benefits of Raw Salmon Loin Healthy Recipes with Raw Salmon Loin
Rankings
Fish high in vitamin-d Fish high in vitamin-b12 Fish low in carbohidratos Fish low in índice glucémico