Salmon Recipe Chinese Style

Ingredient description Matched product Energy (calories)
200g salmon Fish · salmon · pink · raw - 200 g 254 kcal
10g corn kernels Corn grain · yellow - 10 g 37 kcal
2-3 lettuce leaves Lettuce · green leaf · raw - 3 leaf outer 11 kcal
10g green peas Peas · edible-podded · raw - 10 g 4 kcal
30g broccoli Broccoli raab · raw - 30 g 7 kcal
5
Main Ingredients
1
Servings per recipe
322 g
Servings size
Amount per 250 g= 1 serving(s)
  • Energy (calories)：324kcal
    14%
  • Protein：42.72g
    81%
  • Fat：14.64g Why gray?
    20%
  • Carbohydrates：3.12g
    5%
Calorie breakdown
  • Protein: 56%
    180kcal
  • Fat: 41%
    132kcal
  • Carbohydrates: 4%
    12kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
1:7
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    14%
    312 kcal
  • Water
    10%
    257.12 g

Carbohydrates

  • Carbohydrate
    5%
    11.1 g
  • Fiber
    11%
    2.7 g
  • Sugars, total
    1.14 g
  • Starch
    0 g

Lipids

  • Total lipid (fat)
    20%
    9.55 g
  • Total polyunsaturated
    1.945 g
  • Omega 3 (n-3)
    3.297 g
  • Omega 6 (n-6)
    0.483 g
  • Total monounsaturated
    2.835 g
  • Total saturated
    as low as possible
    1.72 g
  • Total trans
    as low as possible
    0.068 g
  • Cholesterol
    as low as possible
    92 mg

Protein + aminoacids

  • Protein
    81%
    44.15 g
  • Tryptophan
    147%
    0.471 g
  • Threonine
    176%
    2.252 g
  • Isoleucine
    169%
    2.049 g
  • Leucine
    125%
    3.37 g
  • Lysine
    152%
    3.685 g
  • Methionine + Cystine
    128%
    1.562 g
  • Methionine
    1.201 g
  • Cystine
    0.361 g
  • Phenylalanine + Tyrosine
    161%
    3.401 g
  • Phenylalanine
    1.823 g
  • Tyrosine
    1.578 g
  • Valine
    154%
    2.371 g

Vitamins

  • Vitamin C
    25%
    18.7 mg
  • Folate, total
    66 µg
  • Folate, DFE
    66 µg DFE
  • Vitamin B-1 (Thiamin)
    28%
    0.313 mg
  • Vitamin B-2 (Riboflavin)
    30%
    0.334 mg
  • Vitamin B-3 (Niacin)
    122%
    17.049 mg
  • Vitamin B-5 (Pantothenic acid)
    47%
    2.37 mg
  • Vitamin B-6
    109%
    1.416 mg
  • Vitamin B-12 (Cobalamin)
    346%
    8.3 µg
  • Vitamin A
    278%
    6482 IU
  • Vitamin E
    10%
    1.53 mg
  • Vitamin D
    145%
    870 IU
  • Vitamin K
    179%
    161.5 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    8%
    77 mg
  • Magnesium, Mg
    27%
    85 mg
  • Phosphorus, P
    84%
    591 mg
  • Iron, Fe
    14%
    2.5 mg
  • Potassium, K
    21%
    979 mg
  • Sodium, Na
    12%
    184 mg
  • Zinc, Zn
    17%
    1.39 mg
  • Copper, Cu
    22%
    0.199 mg
  • Selenium, Se
    119%
    65.2 µg
  • Manganese, Mn
    22%
    0.393 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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