Seafood
raw king salmon.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
king salmon
SERVING
CALORIES
187
PROTEIN
20.3g
CARBS
0g
FAT
11.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories187kcal—
Protein20.3g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat11.7g15%
Saturated fat1.9g9%
Cholesterol61mg20%
Water66g—
MINERALS
Sodium48mg2%
Potassium370mg8%
Calcium42mg3%
Iron0.79mg4%
Magnesium24mg6%
Phosphorus208mg17%
Zinc0.52mg5%
Selenium31µg56%
VITAMINS
Vitamin A136µg15%
Vitamin C0mg0%
Vitamin E1.5mg10%
Vitamin K0.30µg0%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.17mg13%
Niacin (B3)8.4mg53%
Pantothenic acid (B5)0.99mg20%
Vitamin B60.27mg16%
Folate (B9)15µg4%
Vitamin B127.4µg308%
%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 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Exceptionally rich in Omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Excellent source of high-quality, complete protein, crucial for muscle building, tissue repair, and maintaining a healthy metabolism.
- ✓High in Vitamin D, a nutrient essential for bone health, immune system support, and mood regulation.
- ✓Contains the antioxidant astaxanthin, which gives it its pink hue and may help protect cells from damage and support skin health.
COOKING TIPS
In the kitchen.
- 1Due to its high fat content, King salmon is forgiving and resists drying out. It is ideal for grilling, broiling, roasting, and pan-searing.
- 2For crispy skin, pat the skin thoroughly dry with a paper towel and season well. Sear skin-side down in a hot, oiled pan until crisp before flipping.
- 3Cook to an internal temperature of 125-130°F (52-54°C) for a moist, medium-rare finish. The flesh should be opaque but still juicy.
- 4If preparing raw (sashimi, crudo), ensure you are using sushi-grade or sashimi-grade salmon that has been commercially frozen to eliminate potential parasites.
STORAGE
Keep it fresh.
- Refrigerate immediately at or below 40°F (4°C) on a bed of ice or in the coldest part of the fridge. Consume within 1-2 days.
- For freezing, pat dry, wrap tightly in plastic wrap then aluminum foil, or use a vacuum sealer. Freeze at 0°F (-18°C) for up to 3 months for optimal quality.
- Thaw frozen salmon overnight in the refrigerator. Avoid thawing at room temperature to prevent bacterial growth.
FAQ
Frequently asked questions.
Is King Salmon healthy?
Yes, King Salmon is considered one of the healthiest fish available. It is exceptionally rich in Omega-3 fatty acids (EPA and DHA) for heart and brain health, and provides high-quality protein, Vitamin D, and the antioxidant astaxanthin.
How much protein and fat are in King Salmon?
A 100g serving of raw King Salmon contains approximately 20.25g of protein and 11.73g of fat. While higher in fat than other salmon species, most of this is healthy unsaturated fat, including essential Omega-3s.
Is King Salmon keto-friendly?
Yes, King Salmon is an ideal food for the ketogenic diet. It contains 0g of carbohydrates and is high in healthy fats and protein, helping to maintain ketosis while providing essential nutrients.
Can I eat King Salmon raw?
You can eat King Salmon raw if it is labeled 'sushi-grade' or 'sashimi-grade,' which indicates it has been handled and frozen specifically to kill parasites. Its high fat content gives it a buttery, rich texture that is highly prized in raw dishes.
How do you cook King Salmon?
King Salmon is best pan-seared, grilled, or broiled to an internal temperature of 125°F to 135°F (medium-rare to medium). Its high fat content makes it more forgiving than other salmon, as it stays moist and succulent even under high heat.
How long does raw King Salmon last in the fridge?
Raw King Salmon should be stored in the coldest part of your refrigerator and consumed within 1 to 2 days of purchase. If you cannot eat it within that timeframe, wrap it tightly and freeze it for up to 3 months.
How can you tell if King Salmon has gone bad?
Fresh King Salmon should have a mild, ocean-like scent; a strong 'fishy' or ammonia-like smell is a sign of spoilage. The flesh should be firm and vibrant in color, not slimy, mushy, or dull.
Is King Salmon gluten-free?
Yes, raw King Salmon is naturally gluten-free. However, always check the ingredients if you are buying pre-marinated or breaded salmon, as those additives often contain wheat or soy sauce.
What is the benefit of the pink color in King Salmon?
The pink-orange hue comes from astaxanthin, a powerful antioxidant. This compound helps protect your cells from oxidative damage, supports skin health, and may reduce inflammation throughout the body.
Does King Salmon contain high levels of mercury?
King Salmon generally contains low to moderate levels of mercury, making it safer than many larger predatory fish. It is recommended by health organizations as a safe way to meet weekly seafood intake goals for most adults.
