Sockeye salmon and coho salmon are two of the most popular types of wild salmon. While they share some similarities there are a few key differences between sockeye and coho salmon that are good to know about.
An Overview of Sockeye and Coho Salmon
Sockeye salmon, also called red salmon, are known for their bright red-orange flesh. Coho salmon have silver skin and orangey-red flesh that is a little lighter in color than sockeye. Both sockeye and coho salmon are fatty fish that are high in omega-3s. They are nutrient-dense, sustainable options.
Sockeye and coho salmon are most often wild-caught in Alaska. Wild salmon has more omega-3s and antioxidants than farmed salmon. Both sockeye and coho from Alaska are Marine Stewardship Council (MSC) certified sustainable seafood.
Key Differences Between Sockeye and Coho Salmon
While sockeye and coho are both healthy wild salmon choices there are some notable differences between the two types of fish
Color
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Sockeye salmon flesh is a deep, vibrant red-orange due to very high levels of the antioxidant astaxanthin.
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Coho salmon flesh is a lighter orangey-red color with less astaxanthin.
Fat Content
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Sockeye has a higher overall fat content than coho – about 15g of fat per 6 oz serving compared to 9g.
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However, coho has higher levels of omega-3s EPA and DHA than sockeye does.
Flavor
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Sockeye salmon has a robust, “classic salmon” flavor.
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Coho salmon has a much milder, delicate flavor. It can be a good intro salmon.
Texture
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Sockeye salmon flesh is firm with a dense texture.
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Coho salmon has a soft, silky texture.
Cost
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Sockeye salmon is typically less expensive than coho.
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Coho is considered a premium salmon option and costs more per pound.
Availability
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Sockeye salmon is available fresh from May to September. It is frozen all year.
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Coho salmon is available fresh from June to October and frozen year-round.
Uses
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The rich flavor of sockeye makes it perfect for smoking, grilling, baking, or preparations where the salmon flavor shines.
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The mild taste of coho lends itself well to more delicate cooking methods like poaching or light seasoning.
Nutrition in Sockeye vs. Coho Salmon
Both sockeye and coho salmon provide high-quality protein and essential omega-3 fatty acids. Here is how 3 ounces of cooked sockeye and coho salmon compare nutritionally:
Sockeye Salmon (3 oz cooked)
- Calories: 156
- Protein: 22g
- Total Fat: 6g
- Omega-3s: 1.3g
- Vitamin D: 547 IU (136% DV)
- Potassium: 534mg (15% DV)
- B12: 3mcg (124% DV)
Coho Salmon (3 oz cooked)
- Calories: 111
- Protein: 19g
- Total Fat: 4g
- Omega-3s: 0.9g
- Vitamin D: 360 IU (90% DV)
- Potassium: 475mg (14% DV)
- B12: 2.9mcg (122% DV)
Both provide excellent amounts of protein, vitamin B12, potassium, selenium and vitamin D. As you can see, sockeye salmon provides more total fat, calories, and omega-3s in a 3 ounce serving compared to coho.
Health Benefits of Eating Salmon
Here are some of the evidence-based health benefits associated with eating salmon regularly:
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Improved heart health – The omega-3 fatty acids in salmon can reduce inflammation, lower triglycerides and blood pressure.
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Boosted brain function – The DHA and EPA in salmon support optimal brain health and development.
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Reduced risk of depression – Higher fish intake is linked to lower rates of depression.
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Healthy pregnancy – Omega-3s are vital for fetal brain and eye development.
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Improved skin and hair – The omega-3 fats nourish skin and hair follicles.
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Protection against cancer – Salmon contains nutrients linked to lower cancer risk.
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Relief from joint pain – The anti-inflammatory properties of salmon can ease arthritis symptoms.
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Stronger bones – Vitamin D and omega-3s improve calcium absorption for bone strength.
Eating salmon just twice per week can provide anti-inflammatory omega-3 fats often lacking in modern diets. Both sockeye and coho salmon are fantastic choices.
How to Choose Sockeye or Coho Salmon
Follow these tips when buying fresh sockeye or coho salmon:
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Look for MSC certified sustainable wild-caught salmon. This ensures healthy ocean stocks.
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Choose salmon with firm, shiny flesh without bruising.
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Opt for salmon with clear eyes and bright red gills as signs of freshness.
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Smell the salmon. It should not have a strong “fishy” odor.
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Purchase salmon the day it will be cooked for ultimate freshness and flavor.
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If buying frozen salmon, get it frozen shortly after being caught.
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Coho is naturally fattier than sockeye so look for firm flesh without dry spots.
Simple Ways to Cook Sockeye or Coho Salmon
Here are easy cooking methods to try with both sockeye and coho salmon:
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Baked Salmon – Top filets with herbs, citrus and olive oil and bake at 400F until opaque in the center.
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Grilled Salmon – Toss salmon filets with avocado oil and seasoning. Grill for 3-4 minutes per side.
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Broiled Salmon – Place filets on a baking sheet and broil for 8-12 minutes based on thickness.
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Poached Salmon – Simmer salmon fillets in liquid like wine or broth until cooked through.
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Salmon Meal Prep Bowls – Flake cooked salmon over vegetables, grains like quinoa and greens.
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Canned Salmon – Use canned sockeye or coho salmon in salads, sandwiches or salmon patties and cakes.
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Smoked Salmon – Thinly slice smoked sockeye salmon to enjoy on toast, in omelets or with cream cheese.
Sockeye and coho salmon are delicious, versatile fish options that are full of nutrients. While they have many similarities and can mostly be used interchangeably in recipes, understanding the differences in color, fat content, texture and flavor can help you decide which variety fits your preferences best. Both wild salmon choices provide a healthy way to get anti-inflammatory omega-3s in your diet.
Sockeye Salmon: The Carotenoid Superstar
When you take a keen look at what is in the sockeye and coho salmon, this is where the two species separate for you as the shopper.
Wild Alaskan sockeyes remarkable red flesh reflects the food it consumes, one that is high in nutritious algae and zooplankton, which include tiny crustaceans like krill, which gives it its signature color. The color is not just aesthetic here. It is the direct result of an antioxidant compound called astaxanthin, a carotenoid that salmon consume in their daily diet. Sweet potatoes, carrots, and squash contain carotenoids. Whether these carotenoids are plant or fish-based, the nutrition gets passed up the food chain when we make them part of our meal.
All types of salmon get their pink-orange-red flesh because of these dietary components. Sockeye happens to eat the most zooplankton of all the wild salmon: So the redder in color the fillet of the salmon, the more astaxanthin is what we are eating. On the other hand, Coho, a more subdued shade of red, contains about half as much astaxanthin as sockeye.
Meet: These Wild Alaskan Salmon
The flesh of the sockeye salmon is a vibrant, saturated red. This makes it easy to identify and photograph from both food photographers or those new in learning about different types of salmon –since they can tell that this one has rich color across its whole body!
The name “sockeye” came due because these salmon have been known as one with a very photogenic appearance, especially when compared against other species like whitefish. Which may look more pristine but lack depth portrayals often found within nature photography scenes involving aquatic life.
The red salmon is the most photogenic, and it can easily be identified due to its vivid color. It also has a rich taste that makes for an excellent meal!
The Coho is one of the most beautiful species found in Alaskan salmon. It has radiant, silvery skin and stands out when set against its red-orange neighbors, with their deeply colored flesh ranging from orange to pink depending on where they are caught.
Coho vs Sockeye Salmon – Which One Is Right For You? (Watch This To Understand Their Differences!)
FAQ
Which is better, coho salmon or sockeye salmon?
The “better” salmon, coho or sockeye, depends on individual preferences. Sockeye has a bolder, richer flavor and firmer texture, making it a good choice for grilling or roasting. Coho, with its milder, more delicate flavor and tender texture, is suitable for a wider range of cooking methods and is often preferred for family dinners or those new to salmon.
What is the best type of salmon to eat?
The “best” type of salmon to eat depends on individual preferences, but generally, King salmon (Chinook) and Sockeye salmon are highly regarded for their rich flavor and high omega-3 content. King salmon is known for its high fat content and rich, buttery flavor, while Sockeye salmon offers a firm, flavorful texture with a bright red-orange hue.
Why is coho salmon cheaper?
Coho salmon is often cheaper than other types like King or Sockeye salmon due to a combination of factors including its abundance, growth rate, and market availability.
What type of salmon is served in most restaurants?
Atlantic salmon: This is the most common type of salmon and is known for its mild flavor and tender flesh. It is primarily farm-raised and is available year-round.