Salmon is a widely celebrated "superfood" recognized for its impressive nutritional profile and versatility in the kitchen. Both the United States Department of Agriculture (USDA) and the American Heart Association (AHA) advocate for consuming two 3-ounce servings of salmon weekly, underscoring its status as a complete source of lean protein, heart-healthy fats, and essential vitamins and minerals.
When navigating the seafood section, consumers often encounter a variety of salmon species, each with distinct characteristics. Primarily, salmon is classified into two main categories: Pacific and Atlantic. While numerous species inhabit the Earth's waters, the five most commonly sold Pacific salmon are sockeye, coho (silver), keta (chum), king (chinook), and pink. Two lesser-known types, masu and amago, are predominantly found closer to Asia. Atlantic salmon is the only species native to the Atlantic Ocean. However, due to sustainability concerns, commercial fishing of wild Atlantic salmon is restricted, making farmed Atlantic salmon the predominant choice for consumers.
This comprehensive guide aims to explore the nutritional differences between Keta salmon, a Pacific variety, and Atlantic salmon, providing insights to help consumers make informed choices.
Nutritional Benefits of Salmon
Salmon is a nutritional powerhouse, delivering a wealth of health benefits. A three-ounce serving of salmon is packed with protein, vitamin B12, selenium, and omega-3 fatty acids. These omega-3s are crucial for eye, brain, and heart health. Because the body cannot produce omega-3s independently, they must be obtained through dietary sources like salmon.
Specifically, salmon provides:
Read also: Sockeye and Keta Salmon: Key Differences Explained.
- Omega-3 Fatty Acids: Salmon is one of the best sources of omega-3 fatty acids, which benefit the brain, heart, and eyes. A 3 oz. cooked portion of salmon provides at least 500-1000 mg of omega-3 fatty acids in the form of eicosapentaenoic acid (EPA) and docosohexaenoic acid (DHA). Consuming at least 500 mg of EPA and DHA per day may lower the risk of coronary heart disease (CHD).
- High-Quality Protein: Salmon is a high-quality protein, which means it helps protect bone health and prevent muscle loss, among other benefits. That same 3 oz. cooked portion of salmon provides about 20 grams of high-quality protein.
- Vitamin D: Salmon is one of the few food sources of vitamin D, a nutrient that plays a critical role in bone health and immune function.
- Vitamin B12: Salmon is also a good source of vitamin B12, which helps maintain healthy nerve function and red blood cell production.
- Selenium: Selenium protects against mercury toxicity, a potential concern when consuming fish. Both Alaskan and Atlantic salmon are low in mercury.
- Potassium: Salmon is a good source of potassium, a mineral that helps regulate blood pressure.
- B Vitamins: Seafood is also a significant source of B vitamins - niacin, B6, and B12 - which are essential for functions including energy production at the cellular level, creating and repairing DNA, and reducing inflammation. Protects bone health, decreases thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer.
Keta Salmon (Chum)
Keta salmon, also known as chum salmon, is a Pacific species found in Alaska and other Pacific stocks. It is recognized for its firm, meaty texture, making it well-suited for smoking or grilling. Keta salmon is high in protein and low in fat, making it a popular choice among health-conscious consumers.
Atlantic Salmon
Atlantic salmon is primarily farm-raised worldwide, with reddish-orange or pink flesh. It has a high oil content and a firm, fatty texture. Historically, Atlantic salmon are spawned and raised in on-land hatcheries until they are large enough for transfer to net-pens in coastal waters.
Nutritional Comparison
While both Keta and Atlantic salmon offer significant nutritional benefits, some key differences exist. According to average percentages of omega-3s, Atlantic salmon generally contains the most omega-3s (2,100 milligrams per 3-ounce serving), while Keta salmon contains 683 milligrams per 3-ounce portion.
However, it's important to note that the nutritional value of salmon can vary depending on several factors, including their diet, age, sex, and reproductive status. A plump and mature sockeye caught during the spawning season may contain greater nutritional value than a younger, pre-spawning king salmon.
Sustainability Considerations
When choosing salmon, sustainability is a crucial factor. The Marine Stewardship Council (MSC) and Best Aquaculture Practices (BAP) certifications ensure that salmon is sourced from sustainable fisheries or farms.
Read also: Keta Salmon: A Comprehensive Guide
The MSC believes that there is no such thing as a sustainable species, only sustainable stocks. MSC certified wild Pacific salmon is readily available. That means enough salmon are left to continue reproducing, the fish were caught in a way that minimizes environmental impact, and there is responsible oversight so any changes to the stock or the environment are monitored and can be responded to as needed.
Most commercially available Atlantic salmon is farmed, and there is no MSC Certified Atlantic salmon.
Environmental concerns apply to both Alaskan and Atlantic salmon. A lot of that has to do with whether it’s farmed or wild-caught. Other fishing methods, like gill nets or purse seine nets, result in bycatch. This harms other species including endangered ones. And while farm-raised salmon can be monitored for health and growth, wild salmon must survive on their own and battle predators, disease, effects of climate change, and environmental contaminants like micro plastics.
Flavor and Texture
Flavor and texture are essential considerations for culinary purposes. Farm-raised Atlantic salmon has a milder flavor, while wild Alaskan species like sockeye salmon have a richer, more complex flavor. Wild-caught salmon species may also have a lower fat content, resulting in a denser or more flaky texture.
Atlantic salmon will have a more pale, pink color while Alaskan salmon appears darker, almost red at times.
Read also: Healthy Keta Salmon Dishes
Cost
The cost of salmon can vary depending on the species, whether it's fresh or frozen, and geographic location. More premium cuts like salmon belly or species like King salmon going for several dollars or more per pound higher than other species. Frozen is often a more economical and reliable way to enjoy seafood. Sockeye and King salmon often demand the highest, most premium price for their rich flavor. Aquaculture (fish farming) is making high-quality seafood like Atlantic salmon more affordable and available.
Farmed vs. Wild-Caught Salmon
Consumers often debate whether farmed or wild-caught salmon is the better choice. Both options have their pros and cons. Farmed salmon can be monitored for health and growth, while wild salmon must survive on their own and face various environmental challenges. Studies have found that harmful compounds like mercury, arsenic, and dioxins were three times higher in wild Atlantic salmon compared to farmed salmon. However, researchers also noted that levels of these contaminants were still well below the maximum amount permitted in foods for both varieties of fish, meaning both types are safe.
Regardless, both farmed and wild-caught varieties of salmon can be a sustainable alternative to other animal products, such as meat.
Preparation Tips
Salmon can be prepared in various ways, including grilling, baking, roasting, poaching, or smoking. The best method depends on the type of salmon and personal preferences.
- Sockeye: Sockeye salmon is lower in fat, which makes for a fuller-flavored, more gamey bite. It is most often sold smoked, in fish burgers, and by the fillet. However, it's also a great candidate for grilling whole or serving raw in a poke bowl.
- King: For the highest fat content and silken texture look for king salmon. This variety can be griddled, poached, or even smoked without the risk of drying out. Try grilling over charcoal for a charred, smoky finish.
- Coho: Coho (silver) is a much leaner variety that’s perfect for those who prefer a subtle taste. Because of its medium fat content and small size, coho is best prepared poached or roasted whole with aromatic herbs.
- Pink: Pink salmon is the softest and most delicate type of salmon, which has a smaller flake size. Because of its low fat content, most of this variety is canned or pouched. Try incorporating it flaked onto a salad or cooked into salmon cakes.
- Keta: Because this keta is high in protein and low in fat, it has become a popular choice amongst healthy eaters.