Fish, salmon, coho, wild
Category: Finfish & Shellfish Products Method: Cooked, Dry Heat
Nutrition Highlights
Serving Size
Calories
118
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 80 (67.3%) |
| Fat | 33 (27.8%) |
| Total | 118 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 61 (71.5%) |
| Protein | 20 (23.4%) |
| Fat | 3.7 (4.3%) |
| Ash | 1.1 (1.3%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in omega-3 fatty acids which are good for heart health and may help reduce inflammation
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Rich source of high-quality protein to support muscle growth and maintenance
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Contains selenium which is an antioxidant that may help protect cells from damage
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A good source of vitamin D which is important for bone and immune health
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Contains B vitamins like niacin, B6 and B12 which are essential for energy production and red blood cell formation
Risks
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High in omega-3 fatty acids which can lower risk of heart disease but eating too much may cause health risks
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Contains mercury which is a neurotoxin and eating too much salmon could cause mercury poisoning
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May contain PCBs or dioxins depending on where the fish was caught which are environmental pollutants linked to cancer and developmental issues
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High in purines which could trigger gout attacks in susceptible individuals
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May cause foodborne illness if undercooked and contaminated with bacteria like salmonella
Additional Information
Fish, specifically salmon, is a highly nutritious food that offers numerous health benefits. Coho salmon, a type of wild salmon, when cooked using dry heat, provides a range of essential nutrients that support overall well-being. However, it is also important to consider potential risks associated with consuming this food product.
Salmon is renowned for its high content of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids play a crucial role in promoting heart health by reducing inflammation, lowering blood pressure, and decreasing the risk of cardiovascular diseases. They have also been associated with improved brain function and reduced risk of cognitive decline.
Furthermore, salmon is an excellent source of high-quality protein, which is essential for muscle growth, repair, and maintenance. Protein also plays a vital role in supporting a healthy immune system and aiding in the production of enzymes and hormones. Consuming an adequate amount of protein is particularly important for individuals following a vegetarian or vegan diet, as fish is one of the few animal-based sources of protein.
Salmon is also rich in vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. Vitamin D is crucial for maintaining strong bones and teeth, supporting the immune system, and regulating mood. Vitamin B12 is essential for nerve function and the production of red blood cells. Selenium acts as an antioxidant, protecting cells from damage, and potassium is important for maintaining proper fluid balance, nerve function, and muscle contractions.
However, it is important to consider potential risks associated with consuming salmon, including the presence of environmental contaminants such as mercury and polychlorinated biphenyls (PCBs). These contaminants can accumulate in certain fish species, including salmon, due to pollution in water bodies. While the levels of contaminants in wild-caught salmon are generally lower than in farmed salmon, it is still advisable to consume salmon in moderation, especially for vulnerable populations such as pregnant women, nursing mothers, and young children.
To minimize the potential risks, it is recommended to choose wild-caught salmon whenever possible, as it generally contains fewer contaminants compared to farmed salmon. Additionally, cooking methods that retain the natural oils of the fish, such as baking or grilling, are preferable to deep frying, as they help preserve the nutritional benefits.
In conclusion, coho salmon, a type of wild salmon, cooked using dry heat, provides numerous nutritional benefits. It is an excellent source of omega-3 fatty acids, high-quality protein, vitamins, and minerals. These nutrients support heart health, brain function, immune system function, and overall well-being. However, it is important to be mindful of potential risks associated with contaminants such as mercury and PCBs. By choosing wild-caught salmon and preparing it using healthy cooking methods, individuals can enjoy the nutritional benefits while minimizing potential risks.