Fish, salmon, sockeye
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
37
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 | 25 (67.7%) |
| Fat | 12 (32.2%) |
| Total | 37 (100%) |
Serving: 1 oz, boneless [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 21 (72.5%) |
| Protein | 6.3 (22.2%) |
| Fat | 1.3 (4.7%) |
| Ash | 0.4 (1.3%) |
| Total | 28 (100%) |
Serving: 1 oz, boneless [28g]
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 protein to support muscle growth and maintenance
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Contains selenium which is an antioxidant good for thyroid function
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A good source of vitamin D and B vitamins like niacin and B12
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Low in saturated fat and calories making it a healthy choice for weight management
Risks
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Raw fish may contain parasites like roundworms or tapeworms which can cause illness if consumed raw or undercooked
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Mercury levels can be high in some types of fish like salmon depending on where it was caught. High mercury exposure over time can harm the brain and nervous system
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Certain toxins produced by algae blooms may accumulate in fish flesh. Eating fish contaminated with high levels of algal toxins can cause illness
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Raw fish is more likely to contain bacteria like Salmonella, Listeria or vibrio which cause food poisoning if consumed. Cooking fish to the proper internal temperature kills these bacteria
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Fish may be cross-contaminated during processing with other raw seafoods or meat containing harmful bacteria or viruses
Additional Information
Fish, specifically salmon, is a highly nutritious food that offers numerous health benefits. Sockeye salmon, in particular, is a type of salmon known for its rich flavor and vibrant red flesh. When consumed raw, it provides a range of essential nutrients, but it also carries some potential risks.
Starting with the nutritional benefits, raw sockeye salmon is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy skin, hair, and nails. Additionally, salmon is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids have been associated with numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
Raw sockeye salmon is also a great source of several vitamins and minerals. It is particularly rich in vitamin B12, which plays a crucial role in the formation of red blood cells and the maintenance of a healthy nervous system. Additionally, it provides vitamin D, which is essential for bone health, immune function, and overall well-being. Salmon also contains minerals such as selenium, potassium, and iodine, which are important for various bodily functions, including thyroid health and antioxidant defense.
However, consuming raw sockeye salmon does come with some risks. The primary concern is the potential presence of harmful bacteria and parasites, particularly the parasite called Anisakis. Anisakis can cause an infection known as anisakiasis, which leads to symptoms such as abdominal pain, nausea, vomiting, and diarrhea. To minimize the risk of infection, it is crucial to ensure that the salmon is fresh, properly handled, and sourced from reputable suppliers who follow strict food safety guidelines.
Another aspect to consider is the potential for mercury contamination in raw sockeye salmon. Mercury is a heavy metal that can accumulate in the tissues of fish, including salmon. High levels of mercury consumption can be harmful, particularly for pregnant women, nursing mothers, and young children. However, sockeye salmon is generally considered to have lower mercury levels compared to some other fish species, making it a safer choice.
To enjoy the nutritional benefits of raw sockeye salmon while minimizing the risks, it is recommended to follow certain precautions. Firstly, ensure that the salmon is sourced from trusted suppliers and is fresh. Freezing the salmon at -4°F (-20°C) for at least 7 days can also help kill any potential parasites. Additionally, it is advisable to marinate the salmon in an acidic solution, such as lemon juice or vinegar, as it can further reduce the risk of parasites.
In conclusion, raw sockeye salmon is a highly nutritious food that offers numerous health benefits. It is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. However, it is important to be aware of the potential risks associated with consuming raw fish, such as bacterial and parasitic infections, as well as mercury contamination. By following proper food safety measures, individuals can enjoy the nutritional benefits of raw sockeye salmon while minimizing the potential risks.