Lachs: Kalorien, Nährwerte und gesundheitliche Vorteile

The ultimate heart-healthy protein packed with omega-3 fatty acids, complete protein, and essential nutrients for cardiovascular health, muscle building, and brain function.

Schnelle Nährwertübersicht

Per 3oz (85 g) Cooked Wild Atlantic Salmon

Nutrient	Amount
Calories	206 kcal
Protein	22 g
Fat	12 g
Saturated Fat	2.1 g
Omega-3 (EPA + DHA)	1.5 g
Carbohydrates	0 g
Cholesterol	60 mg
Sodium	50 mg
Vitamin B12	2.6 mcg
Vitamin D	570 IU
Selenium	40 mcg

Makronährstoff-Verteilung

NUTRITIONIST INSIGHT

Salmon provides over 1,500 mg of EPA and DHA omega-3 fatty acids per 3oz serving - more than the American Heart Association's recommended 1,000 mg daily for heart health. Wild salmon offers superior omega-6 to omega-3 ratio compared to farmed varieties.

Mythencheck

MYTH #1: All Salmon Is High in Mercury

TRUTH: Salmon is one of the lowest-mercury fish. The FDA classifies salmon as "Best Choice" for pregnancy with only 0.022 ppm mercury compared to 0.358 ppm in tuna. Safe for 2-3 servings weekly even during pregnancy.

MYTH #2: Farmed Salmon Is Unhealthy

TRUTH: While wild salmon has fewer calories and better omega-6:omega-3 ratio, farmed salmon still provides substantial omega-3s and vitamin D. Both types offer cardiovascular benefits - choose based on budget and sustainability preferences.

MYTH #3: Salmon Is Too Fatty for Weight Loss

TRUTH: The 12 g of fat in salmon includes heart-healthy omega-3s that may actually enhance fat metabolism and reduce inflammation. Combined with 22 g protein, salmon promotes satiety and preserves muscle during weight loss.

MYTH #4: You Need to Avoid Salmon If You Have High Cholesterol

TRUTH: Despite containing 60 mg cholesterol per serving, salmon's omega-3 fatty acids help improve cholesterol profiles by raising HDL (good cholesterol) and lowering triglycerides. Studies show regular fish consumption reduces cardiovascular disease risk.

MYTH #5: Frozen Salmon Is Less Nutritious Than Fresh

TRUTH: Frozen salmon retains omega-3s, protein, and vitamins equally well. Flash-frozen fish may be fresher than "fresh" fish that's been transported for days. Quality depends on handling, not frozen vs fresh status.

MYTH #6: Pregnant Women Should Avoid Salmon

TRUTH: The opposite is true. The FDA and ACOG recommend 8-12 ounces of low-mercury fish weekly during pregnancy. Salmon's DHA omega-3 is crucial for fetal brain and eye development.

NutriScore nach Gesundheitsziel

Health Goal	NutriScore	Why This Score?
Weight Loss		22 g protein promotes satiety, omega-3s support fat metabolism, zero carbs ideal for low-carb diets. 206 calories per 3oz.
Muscle Gain		Complete protein with all essential amino acids, 22 g per serving supports muscle synthesis and recovery.
Diabetes Management		Zero carbs, omega-3s improve insulin sensitivity, reduces cardiovascular risk.
PCOS Management		Anti-inflammatory omega-3s, high protein stabilizes blood sugar, supports hormone balance.
Pregnancy Nutrition		DHA critical for fetal brain development, low mercury, 570 IU vitamin D, complete protein. FDA recommends 8-12oz weekly.
Viral/Flu Recovery		High-quality protein for immune function, selenium supports antioxidant defense, vitamin D boosts immunity, easily digestible.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blutzucker-Reaktion auf Lachs

Understanding how salmon affects blood glucose can help you make informed decisions about meal planning and portion control.

Typische Glukosekurve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

Warum Lachs ideal für die Blutzuckerkontrolle ist

Protein and healthy fats slow carbohydrate absorption and prevent blood sugar spikes. Salmon's zero-carb profile makes it perfect for diabetes management:

🥗 Pair with non-starchy vegetables - Broccoli, asparagus, spinach add fiber without spiking glucose
🍚 Combine with controlled portions of quinoa or brown rice - Protein buffers carb impact
🥑 Add healthy fats like avocado - Further slows digestion and extends satiety
🍋 Finish with lemon juice - May help moderate post-meal glucose response

This combination provides balanced nutrition while maintaining stable blood sugar levels throughout the day.

Kulturelle Bedeutung

Salmon has been a cornerstone of human nutrition for thousands of years, with deep cultural and historical roots across the globe.

In Indigenous North American Cultures:

Pacific Northwest tribes revere salmon as sacred, celebrating First Salmon Ceremony annually
Salmon provided 50-90% of protein for coastal communities for millennia
Traditional smoking and drying techniques preserve salmon for winter months
Represents abundance, renewal, and connection to natural cycles

In Nordic Countries:

Vikings preserved salmon through smoking and salting for long voyages
Traditional gravlax (cured salmon) dates back centuries
Norway is world's largest salmon producer and exporter
Salmon integral to Scandinavian cuisine and economy

Modern Global Impact:

2.5+ million tons of salmon consumed globally each year
Aquaculture revolution made salmon affordable worldwide
Sustainable farming practices evolving to reduce environmental impact
Wild Pacific salmon migrations among nature's most remarkable phenomena

Vergleichen und ersetzen

Salmon vs Similar Protein Sources (Per 100 g Cooked)

Nutrient	🐟 Salmon (Wild)	🐟 Tuna (Yellowfin)	🐔 Chicken Breast	🐟 Tilapia
Calories	182 kcal	132 kcal	165 kcal	128 kcal
Protein	25 g	29 g	31 g	26 g
Fat	8 g	1 g	3.6 g	2.7 g
Omega-3	2,150 mg	280 mg	60 mg	200 mg
Vitamin D	526 IU	268 IU	7 IU	0 IU
Vitamin B12	2.8 mcg	10.9 mcg	0.3 mcg	1.6 mcg
Selenium	42 mcg	108 mcg	27 mcg	54 mcg
Mercury Level	Low (0.022 ppm)	Moderate (0.358 ppm)	None	Low (0.013 ppm)
Best For	Heart health, omega-3s	Highest protein, lean	Lean protein, budget	Mild flavor, low-calorie

Häufige Fragen

Ist Lachs gut zum Abnehmen?

Yes, salmon is excellent for weight loss. A 3oz serving provides 22 g protein that promotes satiety and helps preserve muscle mass during calorie restriction. The omega-3 fatty acids may enhance fat metabolism and reduce inflammation associated with obesity.

Best practices: Grill, bake, or air-fry salmon without excess oil; pair with non-starchy vegetables; limit to 3-4 servings weekly; avoid heavy sauces or breading.

Dürfen Diabetiker Lachs essen?

Absolutely. Salmon is ideal for diabetes management with zero carbohydrates and high omega-3 content that may improve insulin sensitivity. Studies show regular fish consumption significantly reduces cardiovascular disease risk in diabetics.

Tips for diabetics:

Aim for 2-3 servings (3-4oz each) weekly
Pair with fiber-rich vegetables to further stabilize blood sugar
Choose grilled, baked, or poached preparation methods
Monitor portion sizes to control total calorie intake

Always consult your healthcare provider for personalized dietary advice.

Wie viel Protein enthält Lachs?

A 3oz (85 g) serving of cooked salmon contains 22 grams of high-quality complete protein with all nine essential amino acids. This makes salmon excellent for muscle building, recovery, and maintaining lean body mass.

For muscle gain goals, consume salmon within 2 hours post-workout to maximize protein synthesis.

Ist Lachs in der Schwangerschaft sicher?

Yes, salmon is one of the safest and most beneficial fish for pregnancy. The FDA and ACOG recommend 8-12 ounces of low-mercury fish weekly during pregnancy and breastfeeding.

Pregnancy benefits:

DHA Omega-3: Critical for fetal brain and eye development
Low Mercury: Only 0.022 ppm compared to 0.358 ppm in tuna
Complete Protein: Supports fetal growth and maternal health
Vitamin D: 570 IU per serving supports bone development
Vitamin B12: Essential for neural tube development

Safe consumption: 2-3 servings (3-4oz each) weekly, fully cooked to 145°F internal temperature.

Wildlachs oder Zuchtlachs – was ist gesünder?

Both are nutritious, but wild salmon has some advantages:

Wild Salmon Benefits:

Lower calories: 182 kcal vs 206 kcal per 3oz
Less total fat: 8 g vs 12-13 g
Better omega-6 to omega-3 ratio (0.05 vs 0.7)
Lower contaminant levels
More natural diet and lifestyle

Farmed Salmon Benefits:

Higher total omega-3 content (more fat overall)
More consistent availability year-round
Lower cost and greater accessibility
Controlled farming reduces overfishing

Recommendation: Choose wild when budget allows, but farmed salmon still provides substantial health benefits. Both far exceed chicken or beef for omega-3 content.

Wie oft sollte ich Lachs essen?

General Guidelines:

2-3 servings weekly (3-4oz each) - Most adults for optimal omega-3 benefits
8-12 ounces weekly - Pregnant/breastfeeding women per FDA guidelines
3-4 servings weekly - Athletes, muscle gain goals, or those with low omega-3 intake
1-2 servings weekly - Budget-conscious (supplement with sardines, mackerel)

Avoid daily consumption: While salmon is low-mercury, varying fish types ensures balanced micronutrient intake and minimizes any contaminant exposure.

Track your meals with NutriScan app to monitor protein and omega-3 intake aligned with your health goals.

Wie bereite ich Lachs am besten zu?

Healthiest cooking methods preserve omega-3s and minimize added fat:

Baked/Roasted (400°F for 12-15 min) - Simple, preserves moisture, minimal fat
Grilled (medium-high heat, 6-8 min per side) - Adds smoky flavor, crispy skin
Poached (simmer in water/broth) - Lowest calorie, very tender, ideal for salads
Air-Fried (400°F for 7-10 min) - Crispy exterior without oil

Avoid: Deep frying adds 100+ calories and destroys omega-3s. Pan-frying is acceptable with minimal olive oil.

Pro tip: Cook to 145°F internal temperature. Salmon continues cooking after removal, so slight translucency at center is ideal.

Zerstört das Garen von Lachs die Omega-3-Fettsäuren?

Minimal omega-3 loss occurs with proper cooking. Studies show baking, grilling, and poaching at moderate temperatures (<400°F) retain 85-95% of omega-3 fatty acids.

To maximize omega-3 retention:

Avoid overcooking (dry, flaky salmon = omega-3 loss)
Use moist-heat methods (baking in foil, poaching)
Keep cooking time under 20 minutes
Don't deep-fry or cook above 450°F

Eating cooked salmon 2-3 times weekly still provides far more omega-3s than most people consume.

Lachs: Kalorien, Nährwerte und gesundheitliche Vorteile

Schnelle Nährwertübersicht

Makronährstoff-Verteilung

Mythencheck

NutriScore nach Gesundheitsziel