zig
0

Notifications

  • You're all caught up!

Sockeye Salmon Nutrition

by
author image Melodie Anne
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
Sockeye Salmon Nutrition
Sockeye salmon nutrition Photo Credit Ross Durant Photography/Brand X Pictures/Getty Images

Sockeye salmon is also commonly known as "red salmon" and scientifically known as Oncorhynchus nerka. Most of these fish are harvested in Alaska. You can purchase sockeye salmon fresh or frozen and it is readily available year-round. The American Heart Association recommends that you should consume two 3.5 oz. servings of fatty fish, such as salmon, each week.

Carbohydrates, Protein, and Calories

Fish and animal protein do not contain carbohydrates. Should your diet require you to consume high amounts of protein, you may consume several servings of protein-rich foods, such as salmon. Sockeye salmon contains around 27 g of protein per 3.5 oz. cooked serving. In addition to this, one 3.5 oz. cooked portion of sockeye salmon contains approximately 220 calories. These calories come primarily from fat, however, the fat content in sockeye salmon is high quality fat.

Fats

Sockeye salmon is full of various types of fats. Remember that each of these amounts is based upon one 3.5 oz serving of cooked fish. One serving has approximately 9 g of total fat. Saturated fat is very low in sockeye salmon, about 2 grams. Each portion contains around 1.5 g of monounsaturated fat and 1.2 g of polyunsaturated fat. Both monounsaturated and polyunsaturated fats contribute to your overall heart health. Sockeye salmon is a strong source omega-3 fatty acids. The American Heart Association credits foods high in omega-3 fatty acids with reducing your risk for cardiovascular disease.

Vitamins

Sockeye salmon contains multiple vitamins that are beneficial for your overall health. One serving contains approximately 50 mcg of vitamin A, 5 mcg of vitamin B-12, a little less than 1 mg of vitamin E and a trace of vitamin K. Each serving has about 7.8 mg of niacin. B vitamins are all abundant in animal proteins. Sockeye salmon entrees are a good source of B vitamins that are highly beneficial for your food metabolism and energy level.

Minerals

You should consume multiple minerals in your diet. Sockeye salmon is a good source of various minerals. Each serving has approximately 45 mg of calcium, 33 mg of magnesium, 319 mg of potassium, and 37.7 mcg of selenium. Sockeye salmon also contains zinc, iron, and copper in small amounts.

Cholesterol

Your diet should be low in cholesterol overall and fish is a low-cholesterol food. Sockeye salmon does contains cholesterol due to the fat content. Although sockeye salmon contains some cholesterol, it is minimal at only about 55 mg per serving.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.