Sockeye salmon is a highly nutritious seafood, scoring 63/100 due to its excellent protein and micronutrient profile, despite a minor penalty for trace trans fats.
Provides 26.48g of protein per 100g, contributing significantly to daily needs.
An outstanding source of Vitamin D (84% DV) and Vitamin B12 (186% DV) in a 100g serving.
Contains 0.86g of beneficial omega-3 fatty acids per 100g.
Minimally processed, classified as NOVA 1, indicating a whole food choice.
Contains trace amounts of trans fat, resulting in a score penalty.
Scores -13 points above the seafood category average (76/100 across 30 foods).
Sockeye salmon achieves a 'Good' FoodScore of 63/100, primarily driven by its robust nutritional density. A significant bonus of +10 points is awarded for its high protein content, delivering 26.48 grams per 100-gram serving. It also earns a substantial +8 points for its rich micronutrient profile, being an excellent source of Vitamin D (84% DV) and Vitamin B12 (186% DV), along with good amounts of phosphorus and riboflavin. The presence of 0.86 grams of omega-3 fatty acids contributes an additional +5 points, recognized for its health benefits. As a minimally processed whole food, classified as NOVA 1, it receives a +10 point bonus. The primary deduction comes from a -20 point penalty due to the presence of trace amounts of trans fat, which, while minimal, impacts the overall score. Eliminating these trace trans fats would significantly improve its FoodScore.
Health benefits
What the nutrients in salmon sockeye cooked actually do for you, grounded in established dietary science.
Supports Heart Health
Sockeye salmon is beneficial for cardiovascular health due to its favorable fat profile. It contains 0.86 grams of omega-3 fatty acids per 100-gram serving, which are recognized for their role in supporting healthy blood pressure and reducing triglyceride levels. Additionally, its relatively low saturated fat content, at 0.97 grams per 100g, aligns with dietary recommendations to limit intake of these fats. The presence of potassium (436mg, 9% DV) also contributes to blood pressure regulation. While beneficial, it's important to consume salmon as part of a balanced diet rich in other heart-healthy foods.
Promotes Muscle Growth and Repair
This seafood is an excellent source of high-quality protein, providing 26.48 grams per 100-gram serving. This makes it highly effective for muscle synthesis and repair, especially important for active individuals and older adults. The protein in salmon contains all essential amino acids, making it a complete protein. Furthermore, it's rich in Vitamin B12 (186% DV), which is crucial for energy metabolism and red blood cell formation, further supporting muscle function. To maximize benefits, pair salmon with complex carbohydrates after exercise for optimal recovery.
Boosts Bone Health
Sockeye salmon contributes to strong bones primarily through its exceptional Vitamin D content, providing 84% of the Daily Value per 100g. Vitamin D is essential for calcium absorption and bone mineralization. It also contains phosphorus and magnesium (36mg, 9% DV), both vital minerals for bone structure and density. While salmon is a good contributor, a comprehensive approach to bone health also includes adequate calcium intake from other sources and regular weight-bearing exercise.
Enhances Brain Function and Mood
The omega-3 fatty acids in sockeye salmon, specifically DHA and EPA (0.86g per 100g), are critical for brain health and cognitive function. These fats are integral components of brain cell membranes and play a role in neurotransmitter function, potentially influencing mood and memory. The high Vitamin B12 content (186% DV) also supports neurological health and the production of myelin, which protects nerve cells. Regular consumption of omega-3-rich foods like salmon is emphasized in dietary guidelines for maintaining brain vitality throughout life.
Sockeye salmon is a highly nutritious seafood, scoring 63/100 due to its excellent protein and micronutrient profile, despite a minor penalty for trace trans fats.
How to eat it
Sockeye salmon is a versatile and popular seafood in the US diet, often enjoyed as a main course. Its rich flavor and firm texture make it suitable for various cooking methods, including baking, grilling, pan-searing, and broiling. A typical serving size is around 100-150 grams, often paired with vegetables and whole grains to create a balanced meal.
For optimal flavor and texture, avoid overcooking salmon; aim for an internal temperature of 145°F (63°C).
Pair salmon with lemon, dill, or garlic to enhance its natural taste and add fresh aromatics.
Incorporate cooked salmon into salads, pasta dishes, or sandwiches for a protein-rich meal prep option.
To preserve its delicate flavor and nutrients, store fresh salmon in the coldest part of your refrigerator and consume within one to two days.
Things to keep in mind
For most healthy adults, sockeye salmon is a safe and beneficial food. The primary caution for seafood in general is allergic reactions, which can range from mild to severe. Individuals with a known fish allergy should avoid salmon. While sockeye salmon is generally lower in mercury than larger, longer-lived fish, pregnant women and young children should still be mindful of overall fish consumption guidelines to minimize potential exposure. There are no widely documented significant GI issues or drug interactions associated with sockeye salmon at normal serving sizes.
Yes, sockeye salmon is considered very healthy. It scores 63/100 on FoodScore, indicating a 'Good' nutritional profile. It's an excellent source of protein, omega-3 fatty acids, and essential vitamins like D and B12, supporting various bodily functions.
Is sockeye salmon good for heart health?
Sockeye salmon is beneficial for heart health. Its high content of omega-3 fatty acids (0.86g per 100g) helps support cardiovascular function. It also has a favorable fat profile with low saturated fat, aligning with dietary recommendations for a heart-healthy diet.
Is sockeye salmon ultra-processed?
No, sockeye salmon is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed whole food. This indicates it retains its natural nutritional integrity without significant industrial alteration.
What is the best way to cook sockeye salmon to retain nutrients?
To retain nutrients, gentle cooking methods like baking, steaming, or pan-searing are recommended. Avoid high heat for prolonged periods, which can degrade some heat-sensitive nutrients like certain B vitamins. Quick cooking helps preserve its omega-3 content and delicate texture.
What are good alternatives to sockeye salmon?
Good alternatives to sockeye salmon that offer similar nutritional benefits include other fatty fish like Atlantic salmon, coho salmon, or rainbow trout. For a non-fish option, consider flaxseeds or chia seeds for omega-3s, and lean poultry or legumes for protein.
How much protein is in sockeye salmon?
Sockeye salmon is an excellent source of protein, providing 26.48 grams of protein per 100-gram serving. This significant amount contributes substantially to daily protein requirements, supporting muscle maintenance and overall satiety.
Does sockeye salmon contain Vitamin D?
Yes, sockeye salmon is exceptionally rich in Vitamin D. A 100-gram serving provides 84% of the Daily Value for Vitamin D, making it one of the best natural food sources of this crucial nutrient for bone health and immune function.