Calories in Red Salmon (Sockeye) Raw: A Complete Nutritional Breakdown

As a health and nutrition enthusiast, I’m always interested in learning about the calorie and nutrient content of different foods. Recently, I’ve been curious about red salmon, specifically the raw sockeye salmon variety. In this in-depth article, I’ll provide a complete nutritional breakdown of calories and other key nutrients found in raw red sockeye salmon.

Red salmon, also referred to as sockeye salmon, is one of the most popular salmon species. It’s named for its bright reddish-orange hue. Sockeye salmon is found in the northern Pacific Ocean and rivers that flow into it.

Some key facts about sockeye salmon:

• Native to North Pacific watersheds in Asia and North America

• Migrate from saltwater to freshwater to spawn

• Distinguished by their deep red color and green heads

• Considered one of the fattier salmon species

• Has a robust, salmon-y flavor that is less fishy than other salmon

• Texture is firm with medium-high oil content

Red salmon is highly valued for its nutritional content and culinary versatility. It’s excellent grilled, roasted, smoked, or incorporated into sushi. Now let’s analyze the detailed nutrition facts of raw red sockeye salmon.

Calories in 3 Ounces of Raw Red Salmon

The most standard serving size for fish is around 3 ounces. This is about the size of a deck of cards.

• In 3 ounces (85 grams) of raw red sockeye salmon there are:

• 121 calories

So a 3 ounce serving of raw red salmon contains 121 calories, which is considered low-calorie for a protein source. The calorie count is similar to other raw fish like tuna or halibut.

To put the calorie count into perspective, here are some common foods with similar calorie counts per 3 ounce serving:

• 85 grams raw chicken breast (120 calories)

• 85 grams boiled shrimp (120 calories)

• 85 grams raw tuna (111 calories)

• 85 grams raw halibut (111 calories)

• 85 grams grilled sirloin steak (140 calories)

As you can see, raw red salmon is very comparable calorie-wise to other lean protein foods. It clocks in at a modest 121 calories for a standard 3 ounce serving.

Macronutrients in Raw Red Salmon

Now let’s analyze the macronutrient content in 3 ounces (85 grams) of raw sockeye salmon:

Protein

• 18 grams protein

Red salmon is an excellent source of protein. In fact, it provides all 9 essential amino acids that we must get from food. The 18 grams of protein in a 3 ounce serving accounts for 36% of the recommended daily value.

Salmon contains a higher ratio of protein compared to many other fish. It has approximately the same protein content per serving as chicken breast.

Fat

• 5 grams fat

Despite being considered a “fatty” fish, a 3 ounce serving of raw red salmon actually provides just 5 grams of total fat. This represents 8% of the daily recommended value.

The majority (over 70%) of the fat in salmon is heart-healthy omega-3 fatty acids like EPA and DHA. Salmon is one of the best food sources of beneficial omega-3s.

Carbohydrates

• 0 grams carbs

There are virtually no carbohydrates found in raw salmon. So it’s an excellent choice for low-carb and ketogenic diets.

Vitamins and Minerals in Red Salmon

In addition to protein and healthy fats, sockeye salmon contains an array of important micronutrients:

• Vitamin B12 – supports red blood cell formation
• Selenium – antioxidant that enhances immune function
• Niacin – aids metabolism and converts food into energy
• Vitamin D – essential for bone health and calcium absorption
• Phosphorus – supports bone health and kidney function
• Potassium – regulates fluid balance and heart function
• Vitamin B6 – plays a role in nerve signaling and energy production
• Magnesium – involved in muscle and nerve function

Salmon provides this entire spectrum of vitamins and minerals for a relatively low number of calories. It’s one of the most nutrient-dense seafood options you can eat.

Now that we’ve covered the detailed nutritional information, let’s summarize the key highlights:

Main Takeaways: Calories and Nutrients in Raw Red Salmon

• A 3 ounce serving of raw sockeye salmon contains 121 calories and 18 grams of filling protein.

• It provides over a third of your daily protein needs for relatively low calories compared to other proteins.

• Raw red salmon is rich in anti-inflammatory omega-3 fats (EPA/DHA) that support heart and brain health.

• It contains a variety of important micronutrients like B vitamins, selenium, potassium, and vitamin D.

• Red salmon is free of carbohydrates, so it’s keto and paleo diet approved.

• Overall, sockeye salmon is one of the most nutritious high-protein foods you can eat. It offers an impressive nutrient profile for minimal calories per serving.