Know what’s on your plate
Coho salmon
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 147 kcal —
- Protein 21 g 43%
- Carbohydrate 0 g 0%
- Fat 6.8 g 9%
- Saturated fat 1.5 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 46.5 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 48 µg 5%
- Vitamin C 1.1 mg 1%
- Vitamin D 9 µg 45%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 7 mg 44%
- Pantothenic acid (B5) 0.98 mg 20%
- Vitamin B6 0.6 mg 35%
- Folate (B9) 11 µg 3%
- Vitamin B12 3.4 µg 143%
Minerals
- Calcium 24 mg 2%
- Iron 0.45 mg 3%
- Magnesium 31 mg 7%
- Phosphorus 277 mg 22%
- Potassium 437 mg 9%
- Zinc 0.42 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.01 mg 1%
Similar foods
- Wild coho salmonwild, raw146 kcal / 100 g
- Farmed coho salmonfarmed, raw160 kcal / 100 g
- Wild salmonraw166 kcal / 100 g
- Salmoncanned, drained144 kcal / 100 g
- Chum salmonraw120 kcal / 100 g
- Sockeye salmonraw131 kcal / 100 g
- Salmon troutraw143 kcal / 100 g
- Chinook salmonraw179 kcal / 100 g
- Pacific king salmonraw275 kcal / 100 g
- Pink salmonraw127 kcal / 100 g
Questions about Coho salmon
What is coho salmon?
Coho, also called silver salmon, is a Pacific salmon species. Its flesh is usually orange-red, with a milder flavour than sockeye salmon.
How do you cook coho salmon without drying it out?
Cook fillets skin-side down in a lightly oiled pan over medium heat for about 4–5 minutes, then turn and cook for 2–3 minutes more, depending on thickness. Take it off the heat as soon as the centre reaches 63 °C; it should flake while still moist.
Can you cook coho salmon from frozen?
Yes. Put frozen fillets in a covered baking dish with a splash of water or lemon juice and bake at 200 °C for about 20–25 minutes, until the thickest part reaches 63 °C. Remove any ice glaze first and allow extra time for particularly thick pieces.
How should you store fresh coho salmon?
Keep it wrapped and chilled at 0–4 °C, ideally on a plate over ice, and cook it within a day or two of buying it. Freeze it promptly if you will not use it in that time; thaw it overnight in the fridge, not on the worktop.
What goes well with coho salmon?
Its flavour suits lemon, dill, mustard and garlic, as well as roasted potatoes, rice or a crisp salad. Flake cooked coho into fishcakes, pasta or a salmon and cucumber sandwich.
Is coho salmon fattier than sockeye salmon?
Coho has 6.8 g fat per 100 g, compared with 4.69 g in sockeye salmon. Sockeye also has more protein: 22.3 g per 100 g, against 21 g in coho.
Is coho salmon nutritious?
A portion of 120 g provides 26 g protein and 10.8 µg vitamin D. It is also high in vitamin B12, with 3.4 µg per 100 g.
Source: ANSES–Ciqual (France) 26223 · per 100 g · carbohydrate per EU label, fibre excluded
