Sockeye salmon is also commonly known as "red salmon" and scientifically known as Oncorhynchus nerka. Most of these fish are harvested in Alaska. You can purchase sockeye salmon fresh or frozen and it is readily available year-round. The American Heart Association recommends that you should consume two 3.5 oz. servings of fatty fish, such as salmon, each week.
Carbohydrates, Protein, and Calories
Fish and animal protein do not contain carbohydrates. Should your diet require you to consume high amounts of protein, you may consume several servings of protein-rich foods, such as salmon. Sockeye salmon contains around 27 g of protein per 3.5 oz. cooked serving. In addition to this, one 3.5 oz. cooked portion of sockeye salmon contains approximately 220 calories. These calories come primarily from fat, however, the fat content in sockeye salmon is high quality fat.
Sockeye salmon is full of various types of fats. Remember that each of these amounts is based upon one 3.5 oz serving of cooked fish. One serving has approximately 9 g of total fat. Saturated fat is very low in sockeye salmon, about 2 grams. Each portion contains around 1.5 g of monounsaturated fat and 1.2 g of polyunsaturated fat. Both monounsaturated and polyunsaturated fats contribute to your overall heart health. Sockeye salmon is a strong source omega-3 fatty acids. The American Heart Association credits foods high in omega-3 fatty acids with reducing your risk for cardiovascular disease.
Sockeye salmon contains multiple vitamins that are beneficial for your overall health. One serving contains approximately 50 mcg of vitamin A, 5 mcg of vitamin B-12, a little less than 1 mg of vitamin E and a trace of vitamin K. Each serving has about 7.8 mg of niacin. B vitamins are all abundant in animal proteins. Sockeye salmon entrees are a good source of B vitamins that are highly beneficial for your food metabolism and energy level.
You should consume multiple minerals in your diet. Sockeye salmon is a good source of various minerals. Each serving has approximately 45 mg of calcium, 33 mg of magnesium, 319 mg of potassium, and 37.7 mcg of selenium. Sockeye salmon also contains zinc, iron, and copper in small amounts.
Your diet should be low in cholesterol overall and fish is a low-cholesterol food. Sockeye salmon does contains cholesterol due to the fat content. Although sockeye salmon contains some cholesterol, it is minimal at only about 55 mg per serving.
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