Know what’s on your plate
Wild coho salmon
Calories & nutrition facts
wild, raw
Nutrition facts
Per 100 g% DV- Calories 146 kcal —
- Protein 22 g 43%
- Carbohydrate 0 g 0%
- Fat 5.9 g 8%
- Saturated fat 1.3 g 6%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 46 mg 2%
- Cholesterol 45 mg 15%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 40 µg 4%
- Vitamin C 1 mg 1%
- Vitamin D 9 µg 45%
- Vitamin E 0.73 mg 5%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 7.2 mg 45%
- Pantothenic acid (B5) 0.82 mg 16%
- Vitamin B6 0.55 mg 32%
- Biotin (B7) 7.4 µg 25%
- Folate (B9) 9 µg 2%
- Vitamin B12 4.2 µg 174%
- Choline 109 mg 20%
Minerals
- Calcium 36 mg 3%
- Iron 0.56 mg 3%
- Magnesium 31 mg 7%
- Phosphorus 262 mg 21%
- Potassium 423 mg 9%
- Zinc 0.41 mg 4%
- Copper 0.05 mg 6%
- Manganese 0.01 mg 1%
- Selenium 36.5 µg 66%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 146 | 22 g | 0 g | 5.9 g |
| 1 × oz | 85 g | 124 | 18 g | 0 g | 5 g |
| 1 × fillet | 198 g | 289 | 43 g | 0 g | 12 g |
| 2 × oz | 170 g | 248 | 37 g | 0 g | 10 g |
| ½ × oz | 42.5 g | 62 | 9.2 g | 0 g | 2.5 g |
| 3 × oz | 255 g | 372 | 55 g | 0 g | 15 g |
| 4 × oz | 340 g | 496 | 74 g | 0 g | 20 g |
Similar foods
- Farmed coho salmonfarmed, raw160 kcal / 100 g
- Coho salmonraw147 kcal / 100 g
- Wild Atlantic salmonatlantic, wild, raw142 kcal / 100 g
- Wild salmonraw166 kcal / 100 g
- Ocean salmonraw182 kcal / 100 g
- Chum salmonraw120 kcal / 100 g
- Atlantic salmonraw231 kcal / 100 g
- Salmonraw185 kcal / 100 g
- Sockeye salmonraw131 kcal / 100 g
- Pink salmonraw127 kcal / 100 g
Questions about Wild coho salmon
How do you cook wild coho salmon without drying it out?
Brush the fillet lightly with oil, season it, then bake at 200 °C for about 10–12 minutes, depending on thickness. Take it off the heat when the centre reaches 63 °C; it should flake easily but still look moist.
Can you cook wild coho salmon from frozen?
Yes. Put the frozen fillet in a covered baking dish and bake at 200 °C for about 20–25 minutes, checking that the centre reaches 63 °C. Uncover it for the final few minutes if you want the surface to brown.
How should you store fresh wild coho salmon?
Keep it in the coldest part of the fridge and cook it within one or two days of buying. For longer storage, wrap it tightly, freeze it, and thaw it overnight in the fridge before cooking.
What flavours go well with wild coho salmon?
Lemon, dill, parsley, capers, mustard and garlic all suit its gently rich flavour. Try it grilled with lemon and herbs, or flake cooked salmon into fishcakes, chowder or a salad.
How much wild coho salmon is a typical serving?
A cooked portion is usually about 85 g, roughly the size of your palm; a whole fillet can be larger. That portion provides 18 g of protein.
Is wild coho salmon leaner than farmed coho salmon?
Yes: wild coho salmon has 5.9 g of fat per 100 g, compared with 7.67 g in farmed coho salmon. Their energy values are 146 kcal and 160 kcal per 100 g, respectively.
Can you eat wild coho salmon raw?
Only use salmon sold as suitable for raw eating, and keep it chilled until serving. Fresh-looking fish is not necessarily safe raw; cooking the centre to 63 °C is the safer option.
What is special about coho salmon?
Coho is also called silver salmon, a name that refers to its bright, silvery sides while it is at sea. As it returns to freshwater to spawn, its colour changes, often developing reddish sides and a darker back.
Source: USDA FoodData Central 175136 · per 100 g · carbohydrate per EU label, fibre excluded
