Keta salmon is an underrated superfood that deserves a spot in your regular diet rotation Keep reading to learn all about this nutritious salmon variety
What is Keta Salmon?
Keta salmon, scientifically known as Oncorhynchus keta, is one of the five major species of Pacific salmon. It is found in the northern Pacific Ocean and rivers of North America and Asia.
Some key facts about keta salmon
- Also called chum or dog salmon
- Metallic blue-green backs and silver sides with spots
- Smaller size, averaging around 8 pounds
- Lower fat content compared to other salmon
- Abundant and sustainable species
Unlike most salmon, keta can spawn more than once during their lifetime. But most die after spawning. They go on incredible migrations from their ocean habitat back to their birth streams to continue the cycle.
Nutrition Profile: How Healthy is Keta Salmon?
When it comes to nutritional value keta salmon delivers an impressive package of protein, omega-3s vitamins, and minerals.
Here’s a nutritional breakdown for a 3 oz cooked portion:
- Calories: 137
- Protein: 22g (44% daily value)
- Fat: 4g
- Omega-3s: Over 1,000mg
- B vitamins: B12, B6, niacin, pantothenic acid
- Minerals: Selenium, phosphorus, potassium, vitamin D
- Sodium: Around 50mg
The excellent protein content paired with healthy fats and omega-3s make keta salmon a nutrient-dense choice. The American Heart Association recommends eating fatty fish like salmon at least twice a week.
Top 5 Evidence-Based Health Benefits
Many studies support the wide-ranging health benefits of eating salmon. Here are some of the top researched ways keta salmon can boost your wellbeing:
1. Heart Health
The anti-inflammatory omega-3s EPA and DHA in keta salmon promote heart health by:
- Reducing triglycerides and blood pressure
- Preventing arrhythmias
- Inhibiting plaque buildup
- Decreasing risk of clots
2. Brain Function
The DHA in salmon aids optimal brain health and development. Research shows it:
- Supports better memory and learning
- Protects brain cell membranes
- Slows age-related cognitive decline
3. Anti-Inflammatory Effects
Chronic inflammation drives many chronic diseases. The omega-3s and antioxidant astaxanthin in keta salmon exhibit natural anti-inflammatory properties.
4. Vision Health
DHA supports retina health and eyesight. Higher omega-3 intake is associated with lower risks of vision problems like macular degeneration.
5. Blood Sugar Control
Higher fish consumption is linked to better blood sugar control and reduced diabetes risk. Salmon omega-3s may increase insulin sensitivity.
How Does Keta Compare to Sockeye Salmon?
Sockeye salmon has a stellar nutrition reputation. But keta holds its own when it comes to nutrition and health perks.
Calories and fat: Keta has fewer calories and less fat – 137 calories and 4g fat vs 156 calories and 10g for sockeye.
Protein: Keta contains 22g protein per serving compared to 19g in sockeye.
Omega-3s: Sockeye provides 100-200 mg more omega-3s. But both supply over 1,000 mg.
Vitamins and minerals: Both varieties deliver comparable amounts of B vitamins, selenium, potassium and more.
While sockeye edges out keta slightly for omega-3 content, the differences are small. For other nutrients, keta is on par or even better than pricier sockeye salmon.
Evaluating the Sustainability of Keta Salmon
Thanks to careful monitoring and management, keta salmon remains one of the most abundant and sustainable wild salmon species.
But maintaining healthy wild populations requires ongoing stewardship:
- Protecting spawning habitats
- Preventing overfishing with strict catch limits
- Minimizing bycatch from fishing gear
- Adapting to climate change impacts
- Choosing seafood certified by sustainability organizations like the Marine Stewardship Council
The Verdict: A Nutritious and Sustainable Seafood
Keta salmon boasts an impressive nutrition profile with research-proven health benefits for your heart, brain, vision, blood sugar and more. The abundance and affordability of keta salmon make it an ideal sustainable seafood pick.
Beyond supporting your personal health, choosing keta salmon also promotes the health of wild salmon populations and ocean ecosystems.
So next time you’re shopping for seafood, don’t overlook the underdog keta. This power-packed salmon variety offers delicious taste and stellar nutritional value.
Where can I find sustainable salmon?
MSC certified salmon is available in most grocery stores! Check the chilled section for smoked salmon, the canned foods aisle for cans and pouches, the frozen section, and fresh fish counter.
How many types of salmon are there?
There are two main types of salmon: Pacific and Atlantic. Most commercially available Atlantic salmon is farmed, and there is no MSC Certified Atlantic salmon. However, MSC certified wild Pacific salmon is readily available. There are seven species of Pacific salmon, five of which are found in North America: sockeye or red, king or chinook, coho or silver, pink, and chum. Each species has slightly different characteristics, but in general, salmon has firm texture with flesh that is red to orange in color and is high in omega-3 fatty acids.
6 Types of Salmon and Their Amazing Health Benefits
FAQ
Are keta salmon good for you?
Keta salmon is not only delicious but also incredibly nutritious. It is rich in essential nutrients that support heart health, brain function, and overall well-being.
What is the difference between Keta salmon and regular salmon?
Keta salmon have a lower oil content than other salmon, resulting in a mild and delicate flavor. Often canned or smoked, keta salmon works well in burger patties, soups, chowders, and fish sticks.
Is keta salmon high in mercury?
We have tested our wild salmon for mercury and we are happy to say our wild-caught Keta salmon contains less than 0.000041g/kg.
Is keta salmon wild or farmed?
Keta salmon is mild flavored, meaty, and quick cooking. Great for shallow frying, steaming, BBQ, or smoking. Very high in protein and a more economical option with slightly lighter flesh color than some of the other salmon species. Wild harvested in Alaska, vacuum packed and frozen once on the shore.