Seafood
raw coho salmon.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
coho salmonsilver salmon
SERVING
CALORIES
140
PROTEIN
22.6g
CARBS
0g
FAT
5.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories140kcal—
Protein22.6g45%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.6g7%
Saturated fat0.90g5%
Cholesterol58mg19%
Water69.4g—
MINERALS
Sodium58mg3%
Potassium380mg8%
Calcium5.0mg0%
Iron0.55mg3%
Magnesium28mg7%
Phosphorus240mg19%
Zinc0.41mg4%
Copper0.05mg6%
Selenium27.6µg50%
VITAMINS
Vitamin A30µg3%
Vitamin C0mg0%
Vitamin E0.81mg5%
Vitamin K0.20µg0%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.19mg15%
Niacin (B3)7.9mg50%
Pantothenic acid (B5)1.2mg25%
Vitamin B60.23mg14%
Folate (B9)13µg3%
Vitamin B128.5µg355%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9g
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of Omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Rich in high-quality complete protein, essential for building and repairing tissues, muscle maintenance, and hormone production.
- ✓Provides significant amounts of Vitamin D, crucial for bone health and immune system support.
- ✓Contains the antioxidant astaxanthin, which gives it its reddish-orange hue and helps protect cells from oxidative stress.
COOKING TIPS
In the kitchen.
- 1Coho salmon is leaner than other varieties like King or Sockeye, so be careful not to overcook it. Use methods like baking, poaching, or gentle pan-searing.
- 2Cook until the internal temperature reaches 125-130°F (52-54°C) for medium-rare, or until it flakes easily with a fork. It will continue to cook after being removed from the heat.
- 3Its firm texture and mild flavor pair well with citrus, fresh herbs like dill and parsley, and light sauces.
- 4If consuming raw (sushi, sashimi, poke), ensure it is specifically designated as 'sushi-grade' or 'sashimi-grade' to minimize the risk of foodborne illness.
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator (at or below 40°F / 4°C) and use within 1-2 days of purchase.
- For longer storage, pat dry, wrap tightly in plastic wrap and then aluminum foil or place in a freezer bag, and freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is raw coho salmon healthy?
Yes, coho salmon is highly nutritious. It is an excellent source of Omega-3 fatty acids for heart and brain health, provides high-quality protein for muscle maintenance, and is rich in Vitamin D and the antioxidant astaxanthin.
How much protein and calories are in coho salmon?
A 100g serving of raw coho salmon contains approximately 140 calories and 22.56g of protein. It contains 0g of carbohydrates and about 5.57g of fat, making it a lean and nutrient-dense seafood choice.
Can you eat coho salmon raw?
Yes, coho salmon can be eaten raw in dishes like sushi, sashimi, or poke, provided it is 'sushi-grade.' This usually means it has been commercially flash-frozen to a specific temperature to ensure it is safe from parasites.
Is coho salmon keto-friendly?
Absolutely. With zero carbohydrates and a healthy profile of fats and high protein, coho salmon is an ideal food for ketogenic and low-carb diets.
What does coho salmon taste like?
Coho salmon, also known as silver salmon, has a mild, delicate flavor compared to the more intense Sockeye or King salmon. Its flesh is firm and has a medium fat content, making it very versatile for different palates.
How long does raw coho salmon last in the fridge?
Raw coho salmon should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days of purchase. For longer storage, wrap it tightly and freeze it for up to 3 months.
How can you tell if raw coho salmon has gone bad?
Fresh coho salmon should have a mild, sea-like scent; avoid fish that smells strongly 'fishy' or like ammonia. The flesh should be firm and spring back when touched, rather than feeling slimy or leaving a permanent indentation.
Is coho salmon gluten-free?
Plain raw coho salmon is naturally 100% gluten-free. However, if you are purchasing pre-marinated or seasoned salmon, check the ingredients list for hidden gluten in sauces like soy sauce or teriyaki.
What are the benefits of the Omega-3s in coho salmon?
The EPA and DHA Omega-3 fatty acids in coho salmon help reduce systemic inflammation, lower blood pressure, and support overall cardiovascular health. They are also essential for maintaining cognitive function and brain health.
Is coho salmon high in mercury?
Coho salmon is generally considered low in mercury, especially compared to larger fish like tuna or swordfish. It is safe for most adults to consume 2-3 servings per week according to FDA and EPA guidelines.
