Salmon is a nutritious fish, according to the Seafood Nutrition Partnership. It is one of the best sources of omega-3 fatty acids, which benefit the brain, heart, and eyes. Salmon is a high-quality protein, which means it helps protect bone health and prevent muscle loss, among other benefits. If you appreciate salmon’s mild flavor and meaty texture enough to eat it once a week, then nutritionists say you have every reason to double down. Both the United States Department of Agriculture (USDA) and American Heart Association (AHA) recommend eating two 3-ounce servings of salmon per week. That’s because salmon is classified as a superfood - a complete source of lean protein that’s rich in heart-healthy fats, muscle-building proteins, and immunity-boosting vitamins and minerals. All that good stuff begs the question: Which type of salmon is the most nutritious? While keta and sockeye salmon are similar, they are also very different in taste and health benefits. Trying both kinds of fish can give you an idea of what fish you enjoy more. Are you looking to grill or roast fish for dinner? One of the best kinds of fish to do that with is keta salmon. However, before you choose keat salmon, you should also consider sockeye salmon. Keta salmon vs. sockeye salmon offers a lot of similarities and differences. In this guide, we'll explore the key differences between these kinds of fish. You'll discover their origin, nutrition, and the variety of meals you can make with either fish.
Types of Salmon
There are two main types of salmon: Pacific and Atlantic. 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 (keta). 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. These are classified as North American Pacific salmon. There are also two lesser-known types, masu and amago, that stick closer to Asia, as well as the Atlantic salmon, the only salmon native to the Atlantic Ocean. Due to sustainability issues, however, commercial fishing of wild Atlantic salmon is restricted, and most of the Atlantic salmon we consume is farmed.
Sustainability of Salmon
At the MSC, we believe that there is no such thing as a sustainable species, only sustainable stocks (‘stock’ is another word for group or population of fish). There are several different stocks of salmon, many of which are MSC certified and can be found in stores and restaurants with the blue fish label throughout North America. Long story short: if your salmon has the MSC blue fish label on it, it’s sustainable! 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. 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. To know the salmon is wild and certified sustainable, make sure it has the MSC blue fish label on it!
Nutritional Value of Salmon
“Salmon has incredible nutritional value,” says Dr. Fereidoon Shahidi, a research professor at Memorial University of Newfoundland and an expert in food biochemistry, seafood and aquaculture, nutraceuticals, and flavor research. “It’s a vital source of long-chain, omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - which are important for organs such as the brain, eyes, and heart. Alaska seafood boasts high levels of the long chain omega-3 fatty acids EPA and DHA, found especially in salmon and sablefish. These differ from the Omega-3s available in plants. Eating seafood is one of the only practical ways to increase these important nutrients. While few foods naturally contain vitamin D, seafood offers one of the most significant food sources of vitamin D which is critical for brain health, bone health and reduced risk of cancer, diabetes and heart disease. Find this nutrient in salmon, halibut, rockfish and sole. High-quality protein plays a role in healing, protecting bone health and maintaining muscle mass. Proteins from animal and fish sources are complete, while those from plants tend to be incomplete - find healthy proteins across all Alaska seafood species. 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.
The answer is not as straightforward as you’d think. Numerous others factor in, the most impactful of which are a salmon’s diet and its freedom to roam and build muscle. That means attempting to rank species by nutritional value is mostly a huge oversimplification, Shahidi cautions. As a scientist, he concurs with studies, including a recent one, emphasizing salmon’s complex variables. As the study explains, beyond mere species, “the nutritional value, particularly the omega-3 content, can depend on the season, diet, and/or food availability, age, sex, and reproductive status of the fish and therefore can be highly variable." Simply put, a plump and more mature sockeye that’s caught during the spawning season may contain greater nutritional value than a younger, pre-spawning king salmon, which, given time, would surpass the sockeye in weight (protein volume). It’s definitely an inexact science, and since consumers are rarely provided that level of detail at the point of purchase, it comes down to finding one you like. Besides, most nutritionists generally take the easy way out, ranking salmon using the most important metric: average percentages of those highly beneficial omega-3s. Based on a 3-ounce portion of cooked salmon, the Atlantic salmon, which averages the most omega-3s (2,100 milligrams), ranks first and is followed in descending order by king salmon (1,476 milligrams), silver salmon (900 milligrams), sockeye salmon (730 milligrams), keta salmon (683 milligrams), and pink salmon (564 milligrams).
Read also: Sockeye and Keta Salmon: Key Differences Explained.
Keta Salmon
Keta salmon weigh eight pounds on average, have the lowest Omega 3 content and have pink flesh. Because this keta is high in protein and low in fat, it has become a popular choice amongst healthy eaters. Keta salmon comes mainly from Alaska. They also swim as far as 2,000 miles for spawning grounds. They also belong to the genus Oncorhynchus. It's a Greek name that means kype nose, which is seen on the spawning fish. If you're looking to fish for keta salmon, you can find them between June through October in Alaska. The average lifespan of a keta fish is between 3 and 7 years, and they have a diet of zooplankton and insects. The average keta salmon will weigh nearly twenty pounds. However, the biggest keta salmon ever caught on record was nearly 100 pounds. Another unique thing about either fish is that they undergo different colors. The keta salmon, for instance, develop a pattern of bold red and black tiger stripes. While keta and sockeye salmon are the same species, they are wildly different in taste. For instance, keta salmon has less of a fishy taste when compared to sockeye salmon. One of the best ways to cook keta salmon is to smoke it, which gives it a salty-sweet flavor. For keta fish specifically, it has an abundance of protein. It also contains selenium, which studies have shown to reduce cancer risk. Another health benefit of keta salmon is that it has phosphorus and potassium. It's also rich in calcium and vitamin E.
Sockeye Salmon
Sockeye salmon, also known as red salmon, make up the majority of the fish we caught in Alaska. 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. If you're looking to fish for sockeye salmon, you'll find them in Alaska and parts of Washington from June until the end of September. You can also find some sockeye salmon in Oregon. Sockeye fish also have a similar lifespan of around 3 to 7 years and a zooplankton diet. For sockeye salmon, during the spawning season, they turn red, and their faces turn green. In comparison, sockeye salmon has a robust salmon taste. It also has a firm texture and is great for different kinds of cooking beyond just smoking it. Like keta salmon, sockeye salmon has a lot of similar health benefits. For example, sockeye salmon has an abundance of omega-3 fatty acids, which is terrific for heart health. It also has the nutrients to improve blood lipids and lowers your cholesterol. Additionally, sockeye salmon has a tremendous amount of selenium.
Health Benefits of Salmon
Of all the fish, they are known to have the most omega-3 fatty acids. This is beneficial for reducing inflammation, lowering blood pressure, and decreasing your overall risk for diseases.
Cooking with Keta and Sockeye Salmon
While either salmon fish offers an array of health benefits, you might be wondering what the best way to cook them is or even the healthiest way to cook is. While how you cook either fish depends on your taste, you'll discover that either can be prepared as the main course or as a side course to other meals. Here are some of the best meals to consider with either fish.
- Baked or grilled salmon with garlic lemon
- Salmon salsa fish tacos
- Salmon and potato soup
- Parmesan crusted Salmon
- Easy blackened salmon
- Deep fried salmon
Read also: Keta Salmon: A Comprehensive Guide
Read also: Healthy Keta Salmon Dishes