The Nutrients In Sockeye Salmon

Wild Alaska sockeye salmon has the reddest flesh and provides the most omega-3 fatty acids among salmon varieties. Sockeye salmon is a low-calorie and relatively low-cholesterol fish packed with vitamins and minerals, including vitamin D. Sockeye salmon provides a dietary source of amino acids and omega-3 fatty acids.

Basic Nutrients

A 3-ounce serving of cooked sockeye salmon provides 144 calories, 21.59 grams of protein, 5.69 grams of fat and 54 milligrams of cholesterol. Compared with a standard strip steak that weighs 7 1/2 ounces and contains 250 calories and 118 milligrams of cholesterol, sockeye salmon is a lower-calorie and lower-cholesterol protein source for your diet. For a heart healthy diet, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services recommend keeping your cholesterol intake below 200 milligrams per day.

Vitamins and Minerals

A 3-ounce serving of sockeye salmon is a good source of calcium, phosphorus, potassium, magnesium, niacin, folate, vitamin B-12 and vitamin A. Sockeye salmon also is a source of vitamin D, supplying 447 international units. A study published in 2009 in the “Archives of Internal Medicine” noted that 77 percent of Americans are vitamin D-deficient. Adults should take in 600 IU of the vitamin each day, according to the Institute of Medicine’s Food and Nutrition Board.

Amino Acids

A 3-ounce serving of sockeye salmon contains all of these essential amino acids that help aid in the breakdown of food and the growth and repair of body tissues. Amino acids are divided into three groups: essential, nonessential and conditional. Essential amino acids must come from the foods you eat, and they are histidine, isoleucine, leucine, methionine, phenylalanine, threonine, tryptophan and valine.

Omega-3 Fatty Acids

A 3-ounce serving size of sockeye salmon provides 1.075 grams of omega-3 fatty acids. Omega-3 fatty acids are a form of polyunsaturated fat essential for good health. Omega-3 fatty acids have shown anti-inflammatory and anti-clotting properties. They help lower cholesterol and reduce blood pressure. Adults should consume between 7 and 11 grams of omega-3 fatty acids each week.