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lomi salmon
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Lomi salmon

🔥 60 Calories
💪 7.5g Protein
⚡ 3.3g Carbohydrates
🥑 1.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Seafood
Lomi salmon
Energy density
Light
60 kcal per 100g
Macro energy profile
Protein-led
50% Protein · 22% Carbohydrates · 28% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in vitamin B12High in vitamin DLow in fatLow in sugarUSDA data

Nutritional Information

60
kcal/100g
Protein
7.5g
Carbohydrates
3.3g
Fat
1.9g

About Lomi salmon

Lomi salmon is a traditional dish originating from the Hawaiian islands, primarily made with diced, fresh salmon mixed with various seasonings, vegetables, and sometimes fruits. This dish is often enjoyed as a refreshing appetizer or side, capturing the essence of Hawaiian cuisine with its vibrant flavors and textures. The preparation typically involves marinating the fish in citrus juices, which not only enhances its taste but also adds a unique twist to the raw salmon. Nutritionally, Lomi salmon is a low-calorie option, with just 60 calories per 100 grams. It is rich in protein, providing 7.5 grams per serving, which is essential for muscle building and repair. Additionally, Lomi salmon contains healthy fats and carbohydrates, making it a balanced choice for those looking to maintain a healthy diet. Its versatility allows it to be paired with a variety of foods, making it an excellent addition to salads, rice bowls, or enjoyed on its own as a refreshing dish.

Health Benefits

High in omega-3 fatty acids, which promote heart health.
Rich in protein, supporting muscle recovery and growth.
Contains essential vitamins and minerals, including vitamin D and selenium.
May help reduce inflammation due to its fat content.
Supports brain health thanks to omega-3s that may enhance cognitive function.
Can aid in weight management due to its nutrient density and satiety.
Low in calories, making it suitable for calorie-conscious diets.
Promotes skin health with its healthy fat content.
Supports eye health with nutrients like vitamin A.
May improve mood and mental health due to the presence of omega-3 fatty acids.

Recommended Food Pairings

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Avocado - adds creaminess and healthy fats that complement the salmon.
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Cucumber - provides a refreshing crunch, balancing the dish's richness.
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Tomato - adds acidity and sweetness, enhancing the flavor profile.
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Rice - a classic pairing, offering a filling and carbohydrate-rich base.
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Lime - the citrus helps to brighten and elevate the dish's flavors.

How to Consume

Serving size
150g, about 1 medium cup
Frequency
2-3 times per week
  • •Serve chilled for the best flavor experience.
  • •Pair with whole grains or leafy greens for a balanced meal.
  • •Use as a topping for rice bowls or salads.
  • •Incorporate into sushi rolls for added texture.
  • •Experiment with different seasonings for variety.

Selection & Storage

How to choose:

  • ✓Select salmon with a bright color and firm texture.
  • ✓Look for a fresh smell; avoid any fishy odor.
  • ✓Check for clear, moist eyes as an indicator of freshness.
  • ✓Ensure the flesh springs back when pressed, indicating freshness.
Storage
Store in the refrigerator at a temperature below 4°C (39°F) in an airtight container.
Shelf life
3-5 days refrigerated, up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid Lomi salmon.
  • ⚠️Pregnant women should consult healthcare providers due to potential mercury levels.
  • ⚠️Those on low-sodium diets should limit intake due to seasoning.
  • ⚠️Excessive consumption may lead to high mercury exposure.
  • ⚠️Improper preparation can lead to foodborne illnesses; ensure fish is fresh and handled safely.

Frequently Asked Questions

How many calories does Lomi salmon have?

Lomi salmon contains approximately 60 calories per 100 grams, making it a low-calorie dish that is great for light meals or snacks.

Is Lomi salmon healthy?

Yes, Lomi salmon is healthy as it is rich in protein, low in calories, and packed with essential nutrients like omega-3 fatty acids, which are beneficial for heart and brain health.

How should Lomi salmon be stored?

Lomi salmon should be stored in the refrigerator at temperatures below 4°C (39°F) in an airtight container, and it can last 3-5 days. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Lomi salmon?

Eating Lomi salmon provides numerous health benefits, including high protein content, omega-3 fatty acids for heart health, and essential vitamins for overall well-being, making it a nutritious addition to your diet.

How much Lomi salmon can I eat per day?

It is recommended to consume Lomi salmon in moderation, with a serving size of about 150 grams, 2-3 times a week, as part of a balanced diet.

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