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fish salmon coho
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Fish, salmon, coho

🔥 146 Calories
💪 21.6g Protein
🥑 5.9g Fat

At a glance

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

Category
Seafood
Fish, salmon, coho
Energy density
Moderate
146 kcal per 100g
Macro energy profile
Protein-led
62% Protein · 0% Carbohydrates · 38% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin DVery high in vitamin B3Very high in vitamin B12High in vitamin B6

Nutritional Information

146
kcal/100g
Protein
21.6g
Carbohydrates
0g
Fat
5.9g

About Fish, salmon, coho

Coho salmon, also known as silver salmon, is a species of salmon native to the North Pacific Ocean, particularly along the coasts of Alaska and Canada. Known for its rich flavor and firm texture, coho salmon is a popular choice among seafood lovers and is often featured in various culinary dishes worldwide. This fish is not only delicious but is also a vital component of the marine ecosystem, serving as a critical food source for various wildlife.

Nutritionally, coho salmon is an excellent source of high-quality protein, providing 21.60 grams per 100 grams, which supports muscle building and repair. It contains healthy fats, primarily omega-3 fatty acids, known for their heart health benefits. With zero carbohydrates, this fish is suitable for low-carb diets. Moreover, coho salmon is rich in essential vitamins and minerals, including Vitamin B12, which is crucial for nerve function and energy metabolism. Its versatility allows it to be grilled, baked, or incorporated into salads and sushi.

Health Benefits

High in omega-3 fatty acids, which promote heart health.
Rich in protein, supporting muscle growth and repair.
Contains Vitamin D, essential for bone health.
Source of selenium, which has antioxidant properties.
May aid in reducing inflammation in the body.
Supports brain health due to its DHA content.
Can help in maintaining healthy skin and hair.
Low in carbohydrates, making it ideal for ketogenic diets.
May improve eye health due to its omega-3 content.
Contributes to a healthy immune system.

Recommended Food Pairings

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Grilled coho salmon with asparagus - the bitterness of asparagus complements the rich flavor of salmon.
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Coho salmon sushi with avocado - creamy avocado enhances the taste and provides healthy fats.
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Coho salmon tacos with cabbage slaw - the crunch of cabbage adds texture and freshness.
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Baked coho salmon with lemon and dill - lemon brightens the dish while dill adds aromatic flavor.
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Pan-seared coho salmon with quinoa salad - the nutty quinoa pairs well with the savory fish.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Consume 2-3 times per week for optimal health benefits.
  • •Grill or bake for maximum flavor without excessive fat.
  • •Pair with vegetables to enhance nutrient intake.
  • •Use in salads for a protein boost.
  • •Incorporate into breakfast dishes for a unique twist.
  • •Try smoking for a different flavor profile.

Selection & Storage

How to choose:

  • ✓Look for bright, moist flesh with a fresh ocean smell.
  • ✓Check for clear, bulging eyes for freshness.
  • ✓Ensure the skin is shiny and scales are intact.
  • ✓Avoid fish with dull skin or a strong fishy odor.
Storage
Store in the refrigerator at 0-4°C in an airtight container.
Shelf life
Fresh coho salmon lasts 3-4 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid coho salmon.
  • ⚠️Check for local advisories regarding mercury levels in fish.
  • ⚠️Excessive consumption may lead to increased cholesterol levels.
  • ⚠️Ensure proper cooking to avoid foodborne illnesses.

Frequently Asked Questions

How many calories does Fish, salmon, coho have?

Coho salmon contains approximately 146 calories per 100 grams, making it a nutrient-dense option that is low in calories relative to its protein content.

Is Fish, salmon, coho healthy?

Yes, coho salmon is highly nutritious, packed with protein, omega-3 fatty acids, and essential vitamins and minerals, which contribute to overall health.

How should Fish, salmon, coho be stored?

Store coho salmon in the refrigerator at temperatures between 0-4°C in an airtight container. For longer storage, it can be frozen for up to 6 months.

What are the benefits of eating Fish, salmon, coho?

Eating coho salmon provides numerous health benefits, including heart health support from omega-3 fatty acids, high-quality protein for muscle maintenance, and essential vitamins for overall well-being.

How much Fish, salmon, coho can I eat per day?

It is recommended to consume coho salmon 2-3 times a week, with a serving size of about 150 grams to ensure a balanced intake of nutrients.

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