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  • Nutrition Hub

Wild Salmon

Wild Pacific salmon, such as sockeye, is an oily fish that carries vitamin D, vitamin B12 and the omega-3 fats EPA and DHA.
  • Nutrition Facts

Serving Size: 3 oz cooked sockeye (85g)

  • Calories: 133
  • Calories: 133
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 22.5g
  • Fat: 4.7g
  • Key Nutrients
Vitamin D, Vitamin B12, Selenium, Omega-3 Fats
  • Key Vitamins
Vitamin B12 (158% DV), Vitamin D (71% DV), Niacin (B3) (54% DV), Vitamin B6 (41% DV), Pantothenic Acid (B5) (22% DV), Riboflavin (B2) (16% DV), Thiamin (B1) (11% DV), Vitamin E (6% DV), Vitamin A (5% DV), Folate (1% DV)
  • Essential Minerals
Selenium (55% DV), Phosphorus (21% DV), Potassium (8% DV), Magnesium (7% DV), Copper (7% DV), Zinc (4% DV), Iron (2% DV), Calcium (1% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

No glycemic index number is listed for this food yet.

A raw fillet of wild sockeye salmon, deep red, on a white background
A raw fillet of wild sockeye salmon, deep red, on a white background
  • Health Benefits:

    • Three ounces of cooked sockeye is high in vitamin D, which contributes to the maintenance of normal bones, and in vitamin B12, which contributes to normal red blood cell formation.

    • It is also high in niacin, vitamin B6 and selenium, which contributes to the normal function of the immune system.

    • It carries about 730 mg of EPA and DHA, and DHA contributes to maintenance of normal brain function, an effect the EU ties to 250 mg of DHA a day (Regulation (EU) No 432/2012).

    • Mercury: salmon sits in the lowest-mercury group of the FDA and EPA fish advice and on Health Canada’s list of low-mercury fish.

    • Why wild Pacific: in the FAO and WHO’s 2010 review, wild Pacific salmon had the lowest dioxin levels of the salmon compared (FAO/WHO).
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.