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Salmon, red (sockeye), filets with skin - nutritional information
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Salmon, red (sockeye), filets with skin

🔥 345 Calories
💪 60.6g Protein
🥑 11.4g Fat

At a glance

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

Category
Seafood
Salmon, red (sockeye), filets with skin
Energy density
Dense
345 kcal per 100g
Macro energy profile
Protein-led
70% Protein · 0% Carbohydrates · 30% Fat
Glycemic profile
No GI data
No GI data
Notable signals
Very high in proteinVery high in vitamin B1Very high in vitamin B2Very high in vitamin B3Very high in vitamin B6

Nutritional Information

345
kcal/100g
Protein
60.6g
Carbohydrates
0g
Fat
11.4g

About Salmon, red (sockeye), filets with skin

Salmon, red (sockeye), filets with skin are a premium variety of salmon known for their rich flavor and vibrant color, originating from the Pacific Ocean, particularly in regions such as Alaska and British Columbia. This fish is caught in the wild, making it a sustainable seafood choice that is prized not only for its taste but also for its nutritional profile. Sockeye salmon is often featured in culinary dishes around the world, from sushi and sashimi to grilled and baked preparations, appealing to a variety of palates and dietary preferences. Nutritionally, sockeye salmon is an excellent source of high-quality protein, essential omega-3 fatty acids, and various vitamins and minerals. With 345 calories per 100 grams, it contains 60.6 grams of protein, making it an ideal choice for muscle building and repair. The healthy fats present, particularly omega-3s, contribute to heart health and cognitive function. Incorporating sockeye salmon into your diet can provide numerous health benefits while offering a versatile ingredient for meal preparation.

Health Benefits

Rich in omega-3 fatty acids, which can reduce inflammation.
High-quality protein source supporting muscle health.
Contains essential vitamins such as B12 for energy metabolism.
May improve heart health by lowering triglycerides.
Supports brain health and cognitive function.
Aids in weight management due to high protein content.
Promotes skin health through healthy fats and nutrients.
Provides selenium, which supports immune function.
Contributes to bone health due to vitamin D content.
May help reduce the risk of chronic diseases.

Recommended Food Pairings

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Asparagus - complements the rich flavor and provides fiber.
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Quinoa - a protein-rich grain that balances the meal.
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Lemon - adds acidity that enhances the salmon's flavor.
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Avocado - offers healthy fats and a creamy texture.
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Brown rice - pairs well as a hearty side full of nutrients.

How to Consume

Serving size
Recommended serving is 150g.
Frequency
Recommended frequency is 2-3 times per week.
  • •Grill with herbs for a flavorful meal.
  • •Bake with lemon and garlic for a simple dish.
  • •Add to salads for a protein boost.
  • •Smoke for a unique flavor profile.
  • •Sear skin-side down for crispy texture.

Selection & Storage

How to choose:

  • ✓Look for bright, vibrant skin and firm flesh.
  • ✓Choose filets with a fresh sea smell, avoiding fishy odors.
  • ✓Check for clear, bulging eyes if buying whole fish.
  • ✓Select pieces free from brown spots or discoloration.
Storage
Store in the refrigerator at 0-4°C (32-39°F) in a sealed container.
Shelf life
Stored properly, it lasts 1-2 days refrigerated, up to 6 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with seafood allergies should avoid.
  • ⚠️Those on a low-protein diet may need to limit intake.
  • ⚠️Excessive consumption may lead to mercury buildup.
  • ⚠️Cooking thoroughly is essential to eliminate parasites.

Frequently Asked Questions

How many calories does Salmon, red (sockeye), filets with skin have?

Salmon, red (sockeye), filets with skin contain approximately 345 calories per 100 grams, making it a calorie-dense protein option that provides essential fatty acids.

Is Salmon, red (sockeye), filets with skin healthy?

Yes, sockeye salmon is considered very healthy due to its high omega-3 fatty acid content, which is beneficial for heart and brain health, and its rich protein profile that supports muscle maintenance.

How should Salmon, red (sockeye), filets with skin be stored?

Sockeye salmon should be stored in the refrigerator at a temperature between 0-4°C (32-39°F) and consumed within 1-2 days. For longer storage, it can be frozen for up to 6 months.

What are the benefits of eating Salmon, red (sockeye), filets with skin?

Eating sockeye salmon provides numerous benefits, including high-quality protein, essential omega-3 fatty acids for heart health, and vital nutrients like vitamin B12 and selenium that support various bodily functions.

How much Salmon, red (sockeye), filets with skin can I eat per day?

It is generally recommended to consume salmon 2-3 times per week, with a serving size of about 150g, which allows you to enjoy its benefits without excessive mercury exposure.

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