Fish, salmon, coho, wild, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Coho salmon, also known as silver salmon, is a wild-caught Pacific fish prized for its vibrant orange-red flesh. It offers a delicate, mild flavor with a firm, fine-grained texture that becomes buttery when cooked. Nutritionally, it's a powerhouse of lean protein and heart-healthy omega-3 fats, with virtually no carbohydrates.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love coho for its elegant, clean taste that's less 'fishy' than some other salmon, making it a versatile canvas for flavors from citrus to herbs. Its firm texture holds up beautifully to grilling, roasting, or pan-searing, and it's a staple in both rustic and refined cuisines.
⚠️ Watch-outs & how to enjoy it better
As a common fish allergen, it must be avoided by those with specific allergies. Wild-caught salmon can be higher in sodium than farmed varieties, which may be a consideration for some diets. To manage this, pair it with potassium-rich vegetables like asparagus or sweet potato and ensure proper hydration.
Key benefits
- Excellent source of high-quality, complete protein
- Rich in omega-3 fatty acids EPA and DHA
- Good source of vitamin D and B vitamins
- Low in saturated fat and contains no carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Coho salmon are famous for their dramatic spawning transformation, where males develop a pronounced hooked jaw and a dark red head and back.
Full nutrition (USDA data · scales with serving)
| Water | 72.7 g |
| Energy | 146 kcal |
| Energy | 611 kj |
| Protein | 21.6 g |
| Total lipid (fat) | 5.9 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 36.0 mg |
| Iron, Fe | 0.56 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 262 mg |
| Potassium, K | 423 mg |
| Sodium, Na | 46.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 36.5 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.14 mg |
| Niacin | 7.2 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 109 mg |
| Vitamin B-12 | 4.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 135 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.73 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 361 iu |
| Vitamin D (D2 + D3) | 9.0 ug |
| Vitamin D3 (cholecalciferol) | 9.0 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.3 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.26 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.21 g |
| Fatty acids, total monounsaturated | 2.1 g |
| MUFA 16:1 | 0.51 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.25 g |
| MUFA 22:1 | 0.15 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.12 g |
| PUFA 20:4 | 0.13 g |
| PUFA 20:5 n-3 (EPA) | 0.43 g |
| PUFA 22:5 n-3 (DPA) | 0.23 g |
| PUFA 22:6 n-3 (DHA) | 0.66 g |
| Cholesterol | 45.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.95 g |
| Isoleucine | 1.00 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.64 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.84 g |
| Tyrosine | 0.73 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.64 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.2 g |
| Glycine | 1.0 g |
| Proline | 0.76 g |
| Serine | 0.88 g |
FAQ
What's the difference between coho and other salmon like sockeye or Atlantic?
Coho has a milder flavor and firmer texture than the richer, oilier sockeye, and is leaner than most farmed Atlantic salmon. Its color is a lighter orange-red compared to sockeye's deep red.
Is wild coho salmon sustainable?
Yes, coho from well-managed fisheries, like those certified by the Marine Stewardship Council (MSC), is considered a sustainable seafood choice.
How should I store fresh coho salmon?
Use it within 1-2 days of purchase. Store it on a plate or in a container, covered with plastic wrap, in the coldest part of your refrigerator (not the door).
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.46 kcal/g · 59% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.