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Wild Sockeye Salmon Nutrition

by Michele Turcotte, MS, RD

About Michele Turcotte, MS, RD

Michele Turcotte is a registered, licensed dietitian, and a certified personal trainer with the National Academy of Sports Medicine. She has more than 12 years of experience in clinical and corporate settings, and has extensive experience in one-on-one diet counseling and meal planning. She has written freelance food and nutrition articles for Trouve Publishing Inc. since 2004.


Salmon, particularly wild-caught, is a heart-healthy food. Like all fish, salmon is rich in protein and, as a "fatty" fish, it is very high in beneficial omega-3 essential fatty acids. Sockeye salmon -- is the third most abundant species of Pacific salmons -- offers lots of nutritional value, making it a healthful addition to your diet.

The Basics

A 3.5-ounce portion of cooked sockeye salmon provides 216 calories, 27 grams of protein, 11 grams of fat, 66 milligrams of sodium and 87 milligrams of cholesterol, according to Nutrition Value. Salmon's protein content provides each of the essential amino acids -- the amino acids you need in your diet, because you can't make them yourself. As a result, it helps promote tissue maintenance and keeps your muscles healthy. Because it's low in sodium and cholesterol, wild sockeye salmon works well in a heart-healthy diet.


Each serving of wilf sockeye salmon provides 0.2 milligrams of thiamin, or 14 percent of the recommended daily value or DV; 6.7 milligrams of niacin, or 33 percent of the DV; and 5.8 micrograms of vitamin B12, or 97 percent of the DV. All B vitamins aid in energy metabolism or help to convert the foods you eat into usable energy for your cells and support nervous system function. Vitamin B-6 is particularly important for protein metabolism and aids in the synthesis of brain chemical messengers also known as neurotransmitters, which regulate many bodily functions. You need vitamin B-12 to help form new red blood cells, needed to prevent anemia.


A 3.5-ounce cooked portion of sockeye salmon provides 276 milligrams of phosphorus, or 28 percent of the DV, and 39 micrograms of selenium, or 54 percent of the DV. Phosphorus, along with other major minerals, is needed to build and maintain strong bones and teeth, activate some B vitamins and is a component of all cells. Selenium is important for a strong immune system and helps regulate the thyroid hormones.

Omega-3 Fatty Acids

All varieties of salmon are high in the marine-based omega-3 fatty acids: eicosapentanoic acid or EPA and docohexanoic acid or DHA. Wild Atlantic salmon offers the most, nearly 2,500 mg per serving, while coho offers the least, about 1,100 mg per serving. According to the American Heart Association, salmon is one of the top 10 most frequently consumed fish in the U.S. Omega-3 fatty acids may help lower blood pressure, blood cholesterol and triglyceride or blood fat levels, and help to slow or prevent plaque buildup on artery walls.

Preparation Tips

Keep your wild sockeye salmon heart-healthy by practicing healthful cooking methods. Poach your salmon on a bed of sliced lemon, fresh herbs, white wine and water, or grill it on a barbecue or indoor grill. Add flavor to your salmon by adding fresh lime juice, chopped dill or even fruit salsa.

Photo Credits:

  • Thomas Northcut/Lifesize/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.