Know what’s on your plate
Sockeye salmon
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 131 kcal —
- Protein 22 g 45%
- Carbohydrate 0 g 0%
- Fat 4.7 g 6%
- Saturated fat 0.8 g 4%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 78 mg 3%
- Cholesterol 51 mg 17%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 49 µg 5%
- Vitamin C 0 mg 0%
- Vitamin D 14.1 µg 71%
- Vitamin E 0.83 mg 6%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 8.5 mg 53%
- Pantothenic acid (B5) 1.1 mg 21%
- Vitamin B6 0.73 mg 43%
- Folate (B9) 6 µg 2%
- Vitamin B12 4.7 µg 195%
- Choline 94.6 mg 17%
Minerals
- Calcium 9 mg 1%
- Iron 0.43 mg 2%
- Magnesium 30 mg 7%
- Phosphorus 257 mg 21%
- Potassium 367 mg 8%
- Zinc 0.46 mg 4%
- Copper 0.06 mg 7%
- Manganese 0.01 mg 0%
- Selenium 29.8 µg 54%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 131 | 22 g | 0 g | 4.7 g |
| 1 × oz, boneless | 28.4 g | 37 | 6.3 g | 0 g | 1.3 g |
| 1 × fillet | 198 g | 259 | 44 g | 0 g | 9.3 g |
| 1 × oz | 85 g | 111 | 19 g | 0 g | 4 g |
| 2 × oz, boneless | 56.7 g | 74 | 13 g | 0 g | 2.7 g |
| ½ × oz, boneless | 14.2 g | 19 | 3.2 g | 0 g | 0.7 g |
| 3 × oz, boneless | 85.1 g | 111 | 19 g | 0 g | 4 g |
| 4 × oz, boneless | 113.4 g | 149 | 25 g | 0 g | 5.3 g |
Similar foods
- Red sockeye salmonfilets with skin, smoked, Alaska Native345 kcal / 100 g
- Smoked sockeye salmonred, indigenous, filets with skin345 kcal / 100 g
- Canned sockeye salmondrained solids, without skin and bones158 kcal / 100 g
- Kippered sockeye salmonred, alaska native141 kcal / 100 g
- Smoked canned sockeye salmonred, alaska native206 kcal / 100 g
- Pink salmonraw127 kcal / 100 g
- Chinook salmonraw179 kcal / 100 g
- Red salmonunflavoured, canned, drained147 kcal / 100 g
- Salmonraw185 kcal / 100 g
- Wild coho salmonwild, raw146 kcal / 100 g
Questions about Sockeye salmon
How do you cook sockeye salmon without drying it out?
Its lean flesh cooks quickly. Bake a 2–3 cm-thick fillet at 200 °C for about 10–12 minutes, checking that the centre reaches 63 °C; take it out as soon as it flakes easily.
Can you cook sockeye salmon from frozen?
Yes. Put frozen fillets in a covered baking dish at 200 °C for about 20–25 minutes, then check the thickest part reaches 63 °C. Add a few minutes if needed; the timing depends on the fillet’s thickness.
How can you tell if sockeye salmon is fresh when buying it?
Choose fillets with moist, firm flesh and a clean, mild smell. Sockeye flesh is naturally deep red; colour alone does not tell you how fresh it is.
How long does sockeye salmon keep in the fridge or freezer?
Keep raw sockeye salmon covered in the coldest part of the fridge and cook it within 1–2 days. Freeze it well wrapped for best quality, and thaw it overnight in the fridge rather than on the worktop.
What goes well with sockeye salmon?
Its rich, distinct flavour works well with lemon, dill, mustard or a soy-and-ginger glaze. Serve it with boiled new potatoes, roasted vegetables or rice; it is also good cold in a grain salad.
What is the difference between sockeye salmon and pink salmon?
Sockeye has firmer, deeper-coloured flesh and a more pronounced flavour. Pink salmon is milder and slightly lower in energy, with 127 kcal per 100 g compared with 131 kcal in sockeye salmon.
What nutrients stand out in sockeye salmon?
Sockeye salmon is high in vitamin D and vitamin B12: a 100 g portion provides 14.1 µg of vitamin D and 4.7 µg of vitamin B12.
Can you eat sockeye salmon raw?
Only use fish sold specifically for raw eating, and keep it chilled until serving. Freshness alone does not make salmon safe to eat raw; cooking the centre to 63 °C is the safer option.
Source: USDA FoodData Central 173691 · per 100 g · carbohydrate per EU label, fibre excluded
