🐟 Vitamin D in Salmon Calculator
Calculate vitamin D content by salmon type, serving size, and number of servings
| Salmon Type | 3 oz (85g) | 4 oz (113g) | 6 oz (170g) |
|---|---|---|---|
| Wild Sockeye (Cooked) | 17.1 mcg (684 IU) | 22.8 mcg (912 IU) | 34.2 mcg (1368 IU) |
| Wild King / Chinook | 14.5 mcg (580 IU) | 19.3 mcg (773 IU) | 29.0 mcg (1160 IU) |
| Farmed Atlantic | 11.1 mcg (444 IU) | 14.8 mcg (592 IU) | 22.2 mcg (888 IU) |
| Wild Coho (Cooked) | 9.6 mcg (384 IU) | 12.8 mcg (512 IU) | 19.2 mcg (768 IU) |
| Canned Pink | 9.4 mcg (376 IU) | 12.5 mcg (501 IU) | 18.8 mcg (752 IU) |
| Smoked / Lox | 8.2 mcg (328 IU) | 10.9 mcg (437 IU) | 16.4 mcg (656 IU) |
| Canned Sockeye | 16.0 mcg (640 IU) | 21.3 mcg (853 IU) | 32.0 mcg (1280 IU) |
| Raw Sashimi | 14.0 mcg (560 IU) | 18.7 mcg (747 IU) | 28.0 mcg (1120 IU) |
| Food | Vitamin D (mcg) | Vitamin D (IU) | % DV |
|---|---|---|---|
| Wild Sockeye Salmon (3 oz) | 17.1 mcg | 684 IU | 86% |
| Canned Tuna (3 oz) | 5.7 mcg | 228 IU | 29% |
| Sardines (3 oz) | 4.1 mcg | 164 IU | 21% |
| Egg, whole (1 large) | 1.0 mcg | 41 IU | 5% |
| Fortified Milk (1 cup) | 2.9 mcg | 115 IU | 15% |
| Fortified Orange Juice (1 cup) | 2.5 mcg | 100 IU | 13% |
Salmon ranks among the most popular fish in the United States mainly because of its rich, buttery taste. That species is soft, pink and solid, what allows it use in various dishes. It belongs to the groups Salmon and Oncorhynchus from the family Salmonidae.
Those fish come from the streams of the North Atlantic and North Pacific waters.
Salmon: How to Buy, Cook and Stay Healthy
The life cycle of the Salmon truly stands out. Species like the Pacific Salmon and the rainbow trout live in very different settings. They exist in freshwater streams and rivers, later move to wet estuaries before reach the ocean.
That change between fresh and salty water gives them special character.
During buying of Salmon, value to note some spots. Better choose whole fish than fillets, because it lasts more long, because it does not go through many steps and was not exposed to air. Fillet from whole Salmon usually weighs only half of the whole.
It bears skin on one side and stays pink on the other. Frozen Salmon actually offers more advantages than the fresh. If one flash freezes it, the nutrients stay locked and it keeps its fresh state.
Even from same species, the taste ranges according to the origin. The Chilean Salmon commonly does not match the European, althuogh both are identical. Low price does not necessarily point to weak quality.
Wild caught Salmon has the richest nutritious value. Also organic farmed Salmon deserves praise. Organic fish farming affects the quality more than the regular kind.
The whole growth method differs, and the fish must live in deeper waters with strong flows. Fat fish like Salmon is rich in omega-3 fatty acids. If one eats it two-three times weekly, it helps to prevent diseases like heart attack, stroke, odd rhythm, high blood pressure and high triglycerides.
Salmon provides also good protein in good amount.
Normal serving of cooked Salmon is around three to four ounces. One pound of Salmon steaks is enough for four people and delivers around 1.5 grams of omega-3 fatty acids, what is useful four heart health, brain activity and lowering of inflammation.
Cook Salmon does not need to be complex. Simple mode lasts only ten minutes in the oven and results in tender, soft meat. Add lemon and garlic during baking brings strong aroma and fine tenderness.
The bones of Salmon are large, that one easily pulls out, so pass fingers along the fillets and remove leftoverswith tweezers works well. Cedar plank on the grill gives wonderful smoke, but the wood first must be soaked. One can try various modes, like grilling, air frying, pan frying, starting in cold pan, broiling or baking.
The main goal is crisp skin with juicy, tender flesh.
