Ora king Salmon and its nutritional value

King salmon from New Zealand真好吃啊！鮮香嫩，吃了它，別的salmon就不想吃了。

 

 

 

King salmon 魚油湯拌玄米飯

 

 

 

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nutritional breakdown of an 8.5 oz (241 g) raw Ora King Salmon portion with percent Daily Values (%DV) based on a 2,000-calorie diet:

Nutrient	Amount per 8.5 oz (241 g)	% Daily Value (DV)
Calories	684 kcal	34 %
Protein	42.2 g	84 %
Total Fat	56.4 g	72 %
Saturated Fat	11.6 g	58 %
Monounsaturated Fat	27.5 g	—
Polyunsaturated Fat	15.9 g	—
Omega-3 (EPA + DHA)	7.7 g	— (very high beneficial fats)
Cholesterol	~130 mg (estimated)	43 %
Carbohydrates	2.4 g	< 1 %
Sugars	1.2 g	< 1 %
Sodium	70 mg	3 %

Notes:

• DV values are based on FDA guidance for a 2,000-calorie diet.
• Omega-3 fats don’t have an official DV, but 7.7 g is far above the recommended daily intake (~1.1–1.6 g).
• Cooked values will differ slightly due to moisture loss and potential added oil.
• Ora King Salmon is notably high in healthy fats and protein, making it calorie-dense but nutrient-rich.

 

Steaming preserves protein and omega-3s very well while slightly reducing total fat because some fat renders off.

Calorie reduction (~10 %) mostly comes from fat loss and water evaporation.

Micronutrients (like selenium, B-vitamins, and potassium) are largely retained since there’s no leaching into water as with poaching or boiling.

Ora King Salmon remains nutrient-dense and high in healthy fats even after gentle steaming.

 

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full nutritional profile for an 8.5 oz (241 g) Ora King Salmon portion after steaming, including vitamins, minerals, and % Daily Values (DV) based on a 2,000-calorie diet.

 

???? Steamed Ora King Salmon (8.5 oz raw → ~7.5 oz cooked)

Nutrient	Amount (steamed)	% Daily Value (DV)
Calories	~610 kcal	31 %
Protein	43 g	86 %
Total Fat	50 g	64 %
Saturated Fat	10 g	50 %
Monounsaturated Fat	24 g	—
Polyunsaturated Fat	14 g	—
Omega-3 (EPA + DHA)	7 g	— (very high, 400–600 % of typical daily need)
Cholesterol	130 mg	43 %
Carbohydrates	0 g	0 %
Sodium	70 mg	3 %
Potassium	~980 mg	21 %
Selenium	~90 µg	164 %
Phosphorus	~410 mg	33 %
Magnesium	~50 mg	12 %
Calcium	~20 mg	2 %
Iron	~0.7 mg	4 %
Zinc	~0.8 mg	7 %
Vitamin B12	~6.0 µg	250 %
Niacin (B3)	~11 mg	69 %
Vitamin B6	~0.9 mg	53 %
Vitamin D	~25 µg (1,000 IU)	125 %
Vitamin E	~2.0 mg	13 %
Vitamin A	~60 µg RAE	7 %

???? Summary

• ???? High in omega-3s (EPA + DHA) — supports heart, brain, and anti-inflammatory health.
• ???? Excellent source of protein, B12, niacin, and selenium.
• ?? One of the richest natural sources of Vitamin D.
• ?? Low in sodium, carbs, and sugars.
• ?? Slightly calorie-dense due to healthy fats (mostly monounsaturated and omega-3).