Fish, salmon, sockeye, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Sockeye salmon, also known as red salmon, is prized for its deep, ruby-red flesh and a robust, distinctly oceanic flavor. Its texture is firm and meaty, holding up beautifully to various cooking methods. Nutritionally, it's a powerhouse of high-quality protein and heart-healthy omega-3 fats, with virtually no carbohydrates.
Calorie split: 68% protein · 0% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People cherish sockeye for its intense, salmon-forward flavor that stands out even in simple preparations. Its firm flesh makes it incredibly versatile for grilling, roasting, or curing into vibrant lox.
⚠️ Watch-outs & how to enjoy it better
Its strong flavor can be overpowering for those accustomed to milder fish, and its firm texture can become dry if overcooked. As a top predator, it can accumulate environmental contaminants like mercury, though wild-caught sockeye is generally considered a lower-risk choice. To mitigate, source from reputable fisheries and balance intake with other lower-mercury seafood.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in long-chain omega-3 fatty acids (EPA & DHA).
- Provides significant vitamin D and B12.
- Naturally low in carbohydrates and sugars.
- Contains astaxanthin, a potent antioxidant pigment.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sockeye salmon gets its brilliant red flesh from a diet rich in astaxanthin, a carotenoid pigment found in the zooplankton and krill they consume.
Full nutrition (USDA data · scales with serving)
| Water | 72.5 g |
| Energy | 131 kcal |
| Energy | 549 kj |
| Protein | 22.3 g |
| Total lipid (fat) | 4.7 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.43 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 257 mg |
| Potassium, K | 367 mg |
| Sodium, Na | 78.0 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 29.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.21 mg |
| Niacin | 8.5 mg |
| Pantothenic acid | 1.1 mg |
| Vitamin B-6 | 0.73 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 94.6 mg |
| Vitamin B-12 | 4.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 49.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 162 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.16 mg |
| Tocopherol, delta | 0.19 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 563 iu |
| Vitamin D (D2 + D3) | 14.1 ug |
| Vitamin D3 (cholecalciferol) | 14.1 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.81 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 | 0.13 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.55 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.10 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.14 g |
| MUFA 16:1 c | 0.13 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.71 g |
| MUFA 18:1 c | 0.70 g |
| MUFA 20:1 | 0.38 g |
| MUFA 22:1 | 0.31 g |
| MUFA 22:1 c | 0.31 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.16 g |
| PUFA 18:2 n-6 c,c | 0.15 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.05 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.25 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.08 g |
| PUFA 22:6 n-3 (DHA) | 0.47 g |
| Fatty acids, total trans | 0.02 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 51.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.2 g |
| Methionine | 0.72 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.91 g |
| Tyrosine | 1.0 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.60 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.1 g |
| Proline | 0.82 g |
| Serine | 0.89 g |
FAQ
How is sockeye salmon different from other salmon?
Sockeye is distinguished by its deep red flesh, higher fat content, and a more pronounced, robust flavor compared to the milder, pinker King or Coho salmon.
Is canned sockeye salmon as nutritious as fresh?
Yes, canned sockeye retains its excellent protein and omega-3 content. It's a convenient and cost-effective option, though check labels for added sodium.
What's the best way to cook sockeye to keep it moist?
Due to its leanness, quick, high-heat methods like grilling or pan-searing are ideal. Avoid overcooking; an internal temperature of 125°F (52°C) is perfect for a moist result.
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 1.31 kcal/g · 68% 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: 0.21 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.