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fish salmon sockeye
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Fish, salmon, sockeye

🔥 167 Calories
💪 23.6g Protein
🥑 7.4g Fat

At a glance

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

Category
Seafood
Fish, salmon, sockeye
Energy density
Moderate
167 kcal per 100g
Macro energy profile
Protein-led
59% Protein · 0% Carbohydrates · 41% 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 phosphorus

Nutritional Information

167
kcal/100g
Protein
23.6g
Carbohydrates
0g
Fat
7.4g

About Fish, salmon, sockeye

Sockeye salmon, known scientifically as Oncorhynchus nerka, is a species of salmon found in the North Pacific Ocean and is particularly abundant in the waters of Alaska and the Pacific Northwest. This fish is highly valued for its vibrant red flesh and rich flavor profile, which is attributed to its diet of crustaceans and other marine organisms. Sockeye salmon is not only a staple in traditional diets of indigenous peoples along the Pacific coast but has also become a popular choice in modern culinary practices worldwide due to its versatility and nutritional benefits. Nutritionally, sockeye salmon is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. With approximately 23.6 grams of protein and 7.4 grams of healthy fats per 100 grams, it supports muscle health and cardiovascular function. Furthermore, it contains significant amounts of vitamin B12, selenium, and other nutrients vital for maintaining optimal health. This fish is often grilled, baked, or smoked, making it a flavorful addition to various dishes, from salads to main courses.

Health Benefits

Supports heart health due to high omega-3 fatty acid content.
Promotes muscle growth and recovery through high protein levels.
Boosts brain health with essential nutrients and omega-3s.
Aids in reducing inflammation in the body.
Enhances skin health with beneficial fats and vitamins.
Contributes to weight management due to high protein and low carbohydrates.
Supports eye health with antioxidants like astaxanthin.
Provides essential vitamins and minerals, including vitamin D and selenium.
May improve mood and cognitive function due to omega-3s.
Supports strong bones with vitamin D and calcium.

Recommended Food Pairings

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Lemon - enhances flavor and adds vitamin C.
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Asparagus - complements the fish with fiber and vitamins.
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Quinoa - provides a complete protein source when paired with salmon.
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Avocado - adds healthy fats and creaminess to dishes.
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Brown rice - offers a nutritious carbohydrate source to balance the meal.

How to Consume

Serving size
150g, approximately 1 medium fillet
Frequency
2-3 times per week
  • •Grill or bake with herbs and spices for a healthy meal.
  • •Incorporate into salads for added protein.
  • •Smoke for a traditional flavor that can be used in various dishes.
  • •Serve with a side of vegetables for a balanced plate.
  • •Use in sushi or sashimi for a fresh experience.

Selection & Storage

How to choose:

  • ✓Look for bright, vibrant color and firm texture in the flesh.
  • ✓Check for a fresh, mild fish smell rather than a strong odor.
  • ✓Avoid fish with dull skin or discoloration.
  • ✓Ensure the fish is stored on ice and comes from a reputable source.
Storage
Store in a refrigerator at temperatures below 4°C (39°F).
Shelf life
2-3 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️People with seafood allergies should avoid sockeye salmon.
  • ⚠️Individuals on sodium-restricted diets should monitor intake.
  • ⚠️Excessive consumption may lead to increased mercury exposure.
  • ⚠️Cooking methods that add excessive fats may negate health benefits.

Frequently Asked Questions

How many calories does Fish, salmon, sockeye have?

Sockeye salmon contains approximately 167 calories per 100 grams, making it a nutrient-dense option for those looking to maintain a healthy diet.

Is Fish, salmon, sockeye healthy?

Yes, sockeye salmon is very healthy. It is rich in omega-3 fatty acids, high in protein, and contains essential vitamins and minerals that support heart health, brain function, and overall well-being.

How should Fish, salmon, sockeye be stored?

Sockeye salmon should be stored in the refrigerator at temperatures below 4°C (39°F) and consumed within 2-3 days. For longer storage, it can be frozen for up to 6 months.

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

Eating sockeye salmon provides numerous benefits, including high-quality protein for muscle maintenance, omega-3 fatty acids for heart health, and a variety of vitamins and minerals that support overall health.

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

A recommended serving size is about 150 grams, and it is advisable to consume sockeye salmon 2-3 times per week to benefit from its nutritional profile while maintaining variety in your diet.

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