Wild Sockeye Salmon Nutrition

Salmon, particularly wild-caught, is a heart-healthy food. Like all fish, salmon is rich in protein but, as a "fatty" fish, it is very high in the marine-based omega-3 essential fatty acids. Sockeye is a type of salmon fish that, according to National Geographic, is the third most abundant species of Pacific salmons.

Description

The name sockeye is actually a poor attempt at translating the word "suk-kegh," which means red fish in the native Coast Salish language of British Columbia. Other names for this fish are red or blueback salmon. It is one of the smallest of the seven Pacific salmon species, yet it is prized above many others for its succulent, bright-orange meat. Sockeye salmon fish range in size from 24 to 33 inches in length and weigh between 5 and 15 pounds. Sockeye salmon are fished in the waters of British Columbia and the Pacific Northwest/Alaska.

The Basics

A 100 g portion of cooked sockeye salmon provides 216 calories, 27 g of protein, 11 g of fat, 1.9 g of saturated fat, 0 g of carbohydrates, 66 mg of sodium and 87 mg of cholesterol, according to Nutrition Value. Sockeye salmon is rich in many vitamins and minerals, like most varieties of seafood, including thiamin or vitamin B1, niacin or vitamin B3, vitamin B6, vitamin B12, phosphorus, potassium and selenium. A 100 g portion of sockeye salmon provides more than 1,400 mg of omega-3 fatty acids.

Vitamins

A 100 g cooked portion provides 0.2 mg of thiamin, or 14 percent of the recommended daily value or DV; 6.7 mg of niacin, or 33 percent of the DV; 0.2 mg of vitamin B6, or 11 percent of the DV; and 5.8 mcg of vitamin B12, or 97 percent of the DV. All B vitamins aid in energy metabolism or help to convert the foods you eat into usable energy for your cells and support nervous system function. Vitamin B6 is particularly important for protein metabolism and aids in the synthesis of brain chemical messengers also known as neurotransmitters, which regulate many bodily functions. Optimum vitamin B12 intake is needed for forming new cells and helping to prevent anemia.

Minerals

A 100 g cooked portion of sockeye salmon provides 276 mg of phosphorus, or 28 percent of the DV; 375 mg of potassium, or 11 percent of the DV; and 39 mcg of selenium, or 54 percent of the DV. Potassium regulates heartbeat, aids in muscle contraction and relaxation and promotes a healthy blood pressure. Phosphorus, along with other major minerals, is needed to build and maintain strong bones and teeth, activate some B vitamins and is a component of all cells. Selenium is important for a strong immune system and helps regulate the thyroid hormones.

Omega-3 Fatty Acids

All varieties of salmon are high in the marine-based omega-3 fatty acids: eicosapentanoic acid or EPA and docohexanoic acid or DHA. Wild Atlantic salmon offers the most, nearly 2,500 mg per 100 g serving, while coho offers the least, about 1,100 mg per 100 g serving. According to the American Heart Association, salmon is one of the top 10 most frequently consumed fish in the U.S. Omega-3 fatty acids may help lower blood pressure, blood cholesterol and triglyceride or blood fat levels, and help to slow or prevent plaque buildup on artery walls.