Is Coho Salmon Healthy? A Comprehensive Overview of This Nutritious Fish

Coho salmon, also known as silver salmon, offers a powerhouse of nutrients and health benefits. With its mild flavor, medium texture, and impressive nutritional profile, this fish makes a smart addition to a balanced diet. But is coho salmon healthy? Let’s dive into everything you need to know about this nutritious salmon species.

Coho salmon is one of the five major types of Pacific salmon along with chinook sockeye, pink, and chum. It’s named for its brilliant silver scales and dark blue-green back. These fish hatch in freshwater rivers and streams, then migrate out to the ocean where they spend one to three years feeding before returning to their birthplace to spawn.

Adult coho average 6 to 11 pounds, though some can reach over 30 pounds They’re also called silver salmon due to their light flesh and large, bright scales Compared to other salmon, coho has a medium oil content, giving it a milder flavor and flaky texture.

Nutrients in Coho Salmon

Here is the robust nutrition you get in one 3-4 ounce serving of coho salmon:

• 146 calories
• 21.6 grams protein
• 1.3 grams saturated fat
• 1317 milligrams omega-3 fatty acids
• 127% Daily Value (DV) vitamin B12
• 59% DV selenium

High-Quality Protein

With 21.6 grams per serving, coho salmon provides substantial amounts of satiating protein for building muscle, burning fat, and keeping you full.

Omega-3 Fatty Acids

Coho is exceptionally rich in omega-3s, delivering over 1300 milligrams per serving. Omega-3s provide wide-ranging benefits for your heart, brain, eyes, mood, and more. EPA and DHA are the most beneficial omega-3s.

Vitamin B12

You’ll get 127% of your vitamin B12 needs in a serving of coho. B12 assists in forming red blood cells, brain function, and DNA production.

Selenium

Coho provides 59% of the recommended selenium, which acts as an antioxidant and aids thyroid function.

5 Science-Backed Health Benefits of Coho Salmon

The stellar nutrition in coho salmon translates to tangible improvements in your health and well-being:

1. Supports Heart Health

The anti-inflammatory omega-3 fatty acids in coho salmon help reduce heart disease risk factors like high blood pressure, atherosclerosis, and fatal heart attacks and strokes.

2. Benefits Brain Function

Omega-3s like DHA aid neuron communication, boosting memory, processing speed, learning, and mood. They may also help prevent cognitive decline.

3. Improves Vision

DHA builds up in the retina to support visual development and prevent age-related macular degeneration.

4. Eases Depression

Studies link eating more omega-3 rich fish like salmon to lower rates of depression and anxiety. The vitamin D in coho may also boost mood.

5. Fights Inflammation

Coho salmon provides anti-inflammatory omega-3s that can relieve joint pain and reduce systemic inflammation linked to autoimmune disorders.

Choosing Sustainable Coho Salmon

When shopping for coho salmon, look for fish labeled as wild-caught from well-managed Alaskan fisheries. These have stricter regulations on environmental impacts. Check for sustainability certifications as well.

Farmed coho from the U.S. and Canada also have tighter controls on contaminants than international farms. Avoid imported farmed salmon when possible.

Cooking and Serving Coho Salmon

Thanks to its adaptable flavor and texture, coho salmon shines in any cooking method:

• Bake, grill, pan sear or broil fillets
• Flake into salads, rice bowls, pasta, etc.
• Use in sushi and poke bowls
• Make salmon cakes, croquettes or burgers
• Smoke salmon for appetizers and sandwiches
• Use canned or pouched salmon in casseroles and pasta

Coho’s mild taste pairs well with citrus, herbs, mustard, and other bold flavors. Get creative with healthy fats, spices, and ingredients like capers, dill, garlic, and lemon.

Is Coho Salmon Right for You?

With its mild flavor, medium-firm texture, and stellar nutrition, coho salmon makes an easy, healthy addition to any balanced diet. People of all ages and health statuses can gain benefits from eating this superstar fish.

Coho salmon provides complete protein, anti-inflammatory omega-3 fatty acids, and essential vitamins and minerals. Eating it regularly promotes heart and brain health, sharp vision, strong bones, healthy pregnancy, easier weight management, and more.

So next time you’re buying seafood or meal planning, consider picking up some nutritious coho salmon fillets. Incorporating this fish into your diet is a smart, delicious way to support whole-body wellness!

No, coho salmon is not considered high in mercury. In fact, all salmon species, including coho, are generally considered low in mercury, making them a safe and nutritious choice.

Wild-caught Pacific salmon, particularly King (Chinook) and Sockeye salmon, are generally considered the healthiest options due to their higher omega-3 fatty acid content and lower levels of contaminants compared to farmed salmon. King salmon, due to its higher fat content, is often cited as having the most omega-3s.