Salmon is renowned for its rich, buttery flavor and nutritional benefits. It is an excellent source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Whether you’re aiming for heart health, brain function, or overall well-being, salmon is one of the best foods to include in your diet. However, not all salmon varieties are created equal in terms of nutrition, sustainability, and taste. In this article, we explore the 10 healthiest types of salmon to eat, focusing on their nutritional profiles, sustainability, and best ways to prepare them.
1. Wild Alaskan Sockeye Salmon: The Nutrient Powerhouse
Wild Alaskan Sockeye salmon is widely regarded as one of the healthiest types of salmon you can eat. It has a deep red color and rich flavor, indicating its high concentration of astaxanthin, a powerful antioxidant. Sockeye salmon is leaner than farmed varieties, yet it’s packed with omega-3 fatty acids and essential vitamins such as B12, D, and selenium.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,000–1,200 mg per serving
Protein: Approximately 25 grams per 3.5 oz serving
Calories: 180 calories per serving
Key Nutrients: Vitamin D, selenium, B vitamins, astaxanthin
Health Benefits:
Supports heart health by reducing inflammation and improving cholesterol levels.
Promotes brain function and may reduce the risk of neurodegenerative diseases.
Contains antioxidants that protect cells from oxidative damage.
Best Ways to Prepare:
Grill or broil sockeye salmon to preserve its natural flavor.
Pair with vegetables or a light salad for a well-rounded meal.
Use in salmon burgers or patties for a lean, high-protein dish.
2. Wild King (Chinook) Salmon: Rich in Omega-3s
Wild King salmon, also known as Chinook, is the largest species of salmon and has the highest fat content of all varieties, making it one of the richest sources of omega-3 fatty acids. Its high fat content gives it a buttery texture and delicate flavor. King salmon is also rich in essential nutrients like vitamin B12, selenium, and niacin, which support immune and metabolic health.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,300–1,800 mg per serving
Protein: 22–24 grams per 3.5 oz serving
Calories: 220–250 calories per serving
Key Nutrients: Vitamin B12, niacin, selenium, omega-3s
Health Benefits:
Omega-3s reduce inflammation, lower blood pressure, and improve heart health.
Rich in selenium, a trace mineral that supports thyroid function and immunity.
Vitamin B12 aids in energy production and supports neurological health.
Best Ways to Prepare:
Bake with herbs and lemon for a simple, nutritious meal.
Poach or steam to preserve its delicate texture and moisture.
Use in ceviche or sushi for a fresh, vibrant dish.
3. Wild Coho (Silver) Salmon: Lean and Flavorful
Wild Coho salmon, also known as Silver salmon, is leaner than King and Sockeye varieties, making it an excellent option for those looking for a lighter meal without compromising on nutrition. Coho salmon is slightly milder in flavor but still provides an excellent source of omega-3s, protein, and key vitamins. Its lower fat content makes it ideal for grilling or broiling.
Nutritional Highlights:
Omega-3 Fatty Acids: 900–1,100 mg per serving
Protein: 23 grams per 3.5 oz serving
Calories: 150–180 calories per serving
Key Nutrients: Vitamin B12, omega-3s, selenium
Health Benefits:
Supports cardiovascular health by improving cholesterol ratios.
Rich in selenium, which protects against oxidative stress.
Low in calories, making it ideal for those managing weight or cholesterol levels.
Best Ways to Prepare:
Grill or broil for a smoky, slightly charred finish.
Use in salads or poke bowls for a light and refreshing meal.
Smoke the fillet for a traditional preparation with a rich flavor.
4. Wild Pink Salmon: Affordable and Sustainable
Wild Pink salmon is the most abundant and affordable of the wild varieties, making it a popular choice for canned salmon. Although it has a lower fat content than King or Sockeye salmon, Pink salmon still provides a good amount of omega-3 fatty acids and protein. It’s a leaner option and has a milder taste, which makes it versatile for many different dishes.
Nutritional Highlights:
Omega-3 Fatty Acids: 750–900 mg per serving
Protein: 21 grams per 3.5 oz serving
Calories: 130–150 calories per serving
Key Nutrients: Vitamin D, omega-3s, selenium
Health Benefits:
Low in calories and fat, making it ideal for heart-healthy diets.
High in vitamin D, supporting bone health and immune function.
A sustainable option that is often wild-caught, reducing environmental impact.
Best Ways to Prepare:
Use canned pink salmon in salads, sandwiches, or salmon cakes.
Grill fillets with herbs and lemon for a light summer meal.
Incorporate into casseroles or quiches for added protein.
5. Wild Chum (Keta) Salmon: High in Protein, Low in Fat
Wild Chum salmon, also called Keta or Dog salmon, is another leaner variety with a mild flavor. It’s lower in fat compared to Sockeye and King salmon, but it still offers a good amount of protein and omega-3 fatty acids. Chum salmon is often used for smoking, but it can also be grilled, baked, or canned.
Nutritional Highlights:
Omega-3 Fatty Acids: 500–700 mg per serving
Protein: 22 grams per 3.5 oz serving
Calories: 130–160 calories per serving
Key Nutrients: Protein, omega-3s, selenium, vitamin B12
Health Benefits:
High in lean protein, which supports muscle growth and repair.
Lower in fat, making it suitable for those on calorie-restricted diets.
Provides essential vitamins and minerals that support metabolic health.
Best Ways to Prepare:
Smoke or grill Chum salmon for a traditional, flavorful dish.
Use in sushi rolls or poke bowls for a light, nutritious meal.
Bake with a light glaze or sauce to enhance its natural flavors.
6. Farmed Atlantic Salmon (Certified): Nutrient-Dense with Omega-3s
While wild salmon is typically preferred for its sustainability and nutrient density, farmed Atlantic salmon can be a healthy option if sourced from certified farms that adhere to strict environmental and dietary standards. Farmed Atlantic salmon tends to have a higher fat content, providing ample omega-3s, but it’s essential to choose products that are sustainably farmed.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,500–2,000 mg per serving
Protein: 20 grams per 3.5 oz serving
Calories: 250–300 calories per serving
Key Nutrients: Omega-3s, vitamin B12, vitamin D
Health Benefits:
Rich in omega-3s, supporting heart, brain, and joint health.
Provides high-quality protein for muscle maintenance.
Contains vitamin D, which is essential for bone health and immune function.
Best Ways to Prepare:
Grill or pan-sear farmed Atlantic salmon for a crispy exterior.
Use in pasta dishes, risottos, or seafood stews.
Prepare salmon fillets with a flavorful marinade for added depth.
7. Norwegian Salmon: Sustainable and Rich in Nutrients
Norwegian salmon is a type of farmed Atlantic salmon known for its high quality and sustainable farming practices. Norwegian farms are renowned for their focus on sustainability, providing a clean and nutrient-rich product. This type of salmon is high in omega-3s and protein and is widely available around the world.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,500–2,000 mg per serving
Protein: 22 grams per 3.5 oz serving
Calories: 250–280 calories per serving
Key Nutrients: Omega-3s, selenium, vitamin B12
Health Benefits:
High in heart-healthy omega-3s that reduce inflammation.
Packed with protein to support muscle growth and repair.
A good source of selenium, which helps protect against cell damage.
Best Ways to Prepare:
Bake Norwegian salmon with herbs for a delicious, healthy meal.
Grill or broil to achieve a crispy, golden crust.
Use in sushi or sashimi for a fresh, delicate taste.
8. Copper River Salmon: Nutrient-Dense and Flavorful
Copper River salmon, sourced from the Copper River in Alaska, is one of the most prized varieties due to its rich flavor and nutrient profile. The cold, swift waters of the Copper River contribute to the salmon’s high fat content, resulting in a buttery, rich texture. It’s an excellent source of omega-3s, protein, and antioxidants.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,200–1,500 mg per serving
Protein: 25 grams per 3.5 oz serving
Calories: 180–220 calories per serving
Key Nutrients: Omega-3s, vitamin D, selenium, astaxanthin
Health Benefits:
Rich in omega-3s and antioxidants, supporting heart and brain health.
High protein content helps with muscle repair and satiety.
Contains astaxanthin, which provides anti-inflammatory benefits.
Best Ways to Prepare:
Grill or sear Copper River salmon for a flavorful, crispy finish.
Use in salads or grain bowls for a balanced, nutritious meal.
Smoke the salmon for a traditional, flavorful dish.
9. Scottish Salmon: High-Quality Farmed Option
Scottish salmon is another farmed variety known for its quality and taste. Scottish salmon farms are committed to high standards of animal welfare and environmental sustainability. Scottish salmon is a rich source of omega-3s, protein, and vitamins, making it a healthy choice when choosing farmed salmon.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,400–1,800 mg per serving
Protein: 21 grams per 3.5 oz serving
Calories: 240–280 calories per serving
Key Nutrients: Omega-3s, selenium, vitamin B12
Health Benefits:
Supports heart health due to its high omega-3 content.
Rich in protein, making it a great option for those looking to build muscle.
Provides key vitamins and minerals that support immune and metabolic health.
Best Ways to Prepare:
Pan-sear Scottish salmon with a light seasoning for a simple, nutritious dish.
Bake with lemon and herbs for a zesty, aromatic meal.
Incorporate into pasta dishes or seafood stews for added protein and flavor.
10. Canadian Pacific Salmon: A Wild-Caught Favorite
Canadian Pacific salmon is sourced from the pristine waters of Canada’s west coast and is known for its high-quality, wild-caught varieties, including Sockeye, Coho, and Pink salmon. It is rich in omega-3s and protein and offers a sustainable choice for those looking to support environmental preservation while enjoying delicious, nutritious seafood.
Nutritional Highlights:
Omega-3 Fatty Acids: 1,000–1,200 mg per serving
Protein: 22 grams per 3.5 oz serving
Calories: 180–200 calories per serving
Key Nutrients: Omega-3s, vitamin D, selenium
Health Benefits:
Omega-3s support cardiovascular health by reducing inflammation and improving cholesterol levels.
High in protein, aiding in muscle repair and overall energy.
Sustainable fishing practices make it an eco-friendly option.
Best Ways to Prepare:
Grill or roast Canadian Pacific salmon with simple seasonings to highlight its natural flavor.
Use in sushi rolls, poke bowls, or salads for a fresh, nutritious meal.
Incorporate into hearty fish stews or seafood chowders for a filling, healthy dish.
See Also: 9 Smoked Salmon Appetizer Recipes (Classic & Innovative)
Conclusion
When it comes to salmon, the nutritional benefits are vast, making it one of the healthiest and most versatile foods to include in your diet. Wild-caught varieties, such as Sockeye, King, and Coho, provide the highest levels of omega-3s and essential nutrients, while sustainably farmed options like Norwegian and Scottish salmon are also excellent choices. From grilling and smoking to sushi and salads, there are numerous ways to enjoy the health benefits of salmon, ensuring it fits into a variety of dietary preferences and lifestyles.