Salmon: Nutritional Information and Types

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Salmon is great for those who want to eat healthy. Besides having plenty of omega-3 fats per serving, salmon has bioactive peptides that are hypothesized to support the cartilage in your joints, make insulin more effective and control any inflammation in your gastrointestinal system.

Salmon Nutritional Facts

One serving of salmon (4 ounces) contains:

  • At least 2 grams of omega-3 fats

A healthy diet with omega-3 fat has been linked to lower risk of cardiovascular issues (heart attack, stroke, heart arrhythmia, high blood pressure and high triglycerides), brain-related problems (depression, hostility in teenagers, cognitive deficiencies in older adults), eye-related issues (macular degeneration and chronic dry eye), cancer (colorectal, prostate and breast cancer).

  • 4 ounces of selenium

Selenium has been linked to lower risk of joint inflammation and prevention of certain cancers. 4 ounces is 62% of the Daily Value.

A serving of broiled Wild Coho salmon (4 ounces) contains:

[column size=”1/2″]• 157.62 calories
• 26.59g protein
• 0g carbohydrates
• 4.88g total fat (1.79g monounsaturated fat, 1.44g polyunsaturated fat, 1.20g saturated fat)
[column size=”1/2″]• 0g dietary fiber
• 62.37mg cholesterol
• 81.8g water
• Plus a plethora of vitamins and minerals

Types of Salmon

Atlantic Salmon

Atlantic SalmonThis type of salmon is found in the northern Atlantic Ocean and the rivers that dump into it. Also known as bay, black, caplin-scull, fiddler, grilse, gritt, kelt, ouananiche, parr, Sebago, silver, slink, smolt, spring, or winnish, it is medium to firm in texture with a pink to deep reddish orange color. Atlantic salmon can be as big as sixty inches and 99 pounds, but is 30 inches and eight to twelve pounds on average. This type of salmon is popular in the food industry.

Coho Salmon

coho salmonThis type of salmon has less oil content, and therefore, milder in taste. Large Coho salmon can be up to thirty pounds, but are normally anywhere from five to twelve pounds. Also known as blueback, silver, ginmaru, kizhuch, jack, hooknose, and northern salmon, it is lighter in color than the other salmon varieties. The Coho is found in the Pacific Ocean, the Great Lakes, coastal California streams, and the water surrounding Hokkaido, Japan.

Keta Salmon

Keta SalmonThis type of salmon has the least oil content and is lacking in flavor. Also known as chum, dog salmon, calico, chub, or silverbrite salmon, this salmon variety weighs in at ten to 22 pounds and measures up to 24 inches in length. Because of its low oil content, keta salmon have a tendency to dry out when cooked. Avoid this by using methods of cooking that involve water, like poaching or steaming. Or, use this type of salmon to make salmon jerky.

King Salmon

King SalmonThis type of salmon is the state fish of Alaska. Also called wild king or chinook, it has the highest omega-3 fat content, has the most flavor with the finest texture and is versatile. King salmon can grow up to five feet long, but are, on average, 33 to 36 inches long and weigh between ten to fifty pounds.


Pink Salmon

Pink SalmonThis type of salmon is the smallest of the bunch, weighing in at 3.5 to five pounds on average and measuring between 18 to 25 inches in length. The pink salmon is the salmon variety commonly harvested and canned or processed. Also called karafutomaru or gorbuscha, they are low in oil content and mild in flavor.


Sockeye Salmon

Sockeye SalmonThis type of salmon is one of the smaller varieties, weighing an average of seven pounds. However, the sockeye (red, blueback, quinault or kokanee) salmon has a gorgeous red color, even after cooking. Sockeye salmon can be prepared whole (baked or grill) due to its relatively small size. This salmon can be found in Alaska, the Yukon, British Columbia, Washington, Oregon, California, Japan and the Bering Sea.


Farmed salmon tend to have higher mercury, pesticide, and persistent organic pollutants (POPS) content. Lower your risk by eating wild-caught salmon, especially from Alaska.

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