Coho salmon
Categories
| Macros | per 100 g |
|---|---|
| Calories | 146 kcal |
| Protein | 21.3 g |
| Fat | 5.9 g |
| Carbs | 0.0 g |
Coho salmon is a Pacific salmon species, typically sold as fillets and eaten cooked — grilled, baked, pan-seared or poached — though it is also used raw in sushi and ceviche. Per 100 g, raw coho salmon provides 146 kcal, 21.3 g of protein, 5.9 g of fat and 0 g of carbohydrates, making it a lean, high-protein fish. It is a notable source of potassium (423 mg per 100 g), phosphorus (292 mg per 100 g), choline (109.4 mg per 100 g) and vitamin D (10.86 mcg per 100 g). No glycemic index is applicable given the absence of carbohydrates. Coho salmon fits pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in coho salmon?
Raw coho salmon contains 146 kcal per 100 g. A typical fillet portion of around 170 g would provide approximately 248 kcal.
How much vitamin D is in coho salmon?
Coho salmon contains 10.86 mcg of vitamin D per 100 g, making it one of the more concentrated food sources of this nutrient. It also provides 40 mcg of vitamin A per 100 g.
Is coho salmon keto-friendly?
Yes, coho salmon is well suited to a ketogenic diet. It contains 0 g of carbohydrates per 100 g, with 21.3 g of protein and 5.9 g of fat, fitting the high-fat, zero-carb profile that keto requires.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 146 kcal |
| Protein | 21.3 g |
| Fat | 5.9 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 1.3 g |
| Monounsaturated | 2.1 g |
| Polyunsaturated | 1.9 g |
| Omega-3 | 1.2 g |
| Omega-6 | 0.12 g |
| Cholesterol | 48.9 mg |
| Minerals | Amount |
|---|---|
| Calcium | 12.0 mg |
| Iron | 0.34 mg |
| Magnesium | 31.0 mg |
| Phosphorus | 292 mg |
| Potassium | 423 mg |
| Sodium | 47.0 mg |
| Zinc | 0.43 mg |
| Copper | 0.048 mg |
| Manganese | 0.012 mg |
| Selenium | 12.6 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 40.0 mcg |
| Retinol | 40.0 mcg |
| Vitamin C | 1.0 mg |
| Vitamin D | 10.9 mcg |
| Vitamin E | 0.73 mg |
| Vitamin K | 0.10 mcg |
| Thiamin (B1) | 0.090 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 6.8 mg |
| Pantothenic acid (B5) | 1.0 mg |
| Vitamin B6 | 0.65 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 2.7 mcg |
| Choline | 109 mg |
