Is Coho Salmon Healthy? A Comprehensive Guide to This Omega-3 Powerhouse

Coho salmon, also known as silver salmon, is one of the most nutritious and delicious types of salmon. But is coho salmon healthy? With its impressive nutritional profile and relatively low mercury levels, coho salmon provides a range of health benefits that make it a wise addition to a balanced diet.

An Overview of Coho Salmon

Coho salmon is one of the five major species of Pacific salmon along with chinook sockeye, pink, and chum salmon. It’s named for its silver scales and dark blue-green back. Coho salmon live in the northern Pacific Ocean off the coasts of North America and Asia.

These fish hatch in freshwater streams and rivers, then migrate out to saltwater where they spend one to three years feeding and growing before returning to their birthplace to spawn. Adults range from six to eleven pounds, though some can reach over 30 pounds.

Silver salmon is another name for coho salmon. This is because its flesh is light and its scales are big and bright. Compared to other types of salmon, it has a medium amount of oil, which gives it a milder flavor and lets you use it in a variety of ways.

Nutritional Profile of Coho Salmon

So what’s good about coho salmon for you? Here are the nutrients in a 3–4-ounce serving:

• 146 calories
• 21.6g protein
• 1.3g saturated fat
• 1317mg omega-3 fatty acids
• 127% Daily Value (DV) vitamin B12
• 59% DV selenium

High-Quality Protein

Coho salmon is an excellent source of protein, with 21. 6 grams per 3 ounce serving. Protein gives muscles and tissues the essential amino acids they need to grow and stay healthy. Coho salmon is good for building muscle, losing weight, and keeping you full because it has a lot of protein.

Omega-3 Fatty Acids

Coho salmon contains exceptionally high levels of omega-3 fatty acids, with over 1300 milligrams per serving. Omega-3s are anti-inflammatory healthy fats that are linked to improved heart health, brain function, eye health, and mental wellbeing.

The two most beneficial omega-3s are EPA and DHA, both found abundantly in coho salmon. Consuming salmon helps you meet the recommended 250-500 mg per day of these fatty acids.

Vitamin B12

Coho salmon delivers 127% of the Daily Value of vitamin B12 in just one serving. Vitamin B12 aids in red blood cell formation, neurological function, and DNA production. A deficiency in this nutrient can lead to anemia, weakness, and memory problems.

Selenium

You’ll get 59% of the DV for the mineral selenium in a serving of coho salmon. Selenium acts as an antioxidant to protect cells from damage. It’s also essential for thyroid hormone production, DNA synthesis, and immune system function.

Health Benefits of Eating Coho Salmon

The stellar nutritional makeup of coho salmon makes it a smart choice for supporting whole-body health. Here are some of the top evidence-based ways this fish promotes wellness:

Supports Heart Health

The anti-inflammatory omega-3s in coho salmon help reduce several heart disease risk factors. Studies show eating one to two servings of salmon per week lowers triglycerides, blood pressure, atherosclerosis, and irregular heart rhythms. Omega-3s may also reduce the likelihood of fatal heart attacks and stroke.

Benefits Brain Function

The omega-3 DHA found in coho salmon comprises a large portion of the structural fats in brain cell membranes. DHA assists with neuron communication to support optimal cognitive function. Consuming salmon may improve memory, processing speed, learning, and mood.

Aids Vision Health

DHA also accumulates in high levels in the retina of the eyes. Getting enough of this omega-3 supports visual development and helps prevent vision loss from age-related macular degeneration.

Boosts Mental Health

Multiple studies reveal that eating more fatty fish like salmon protects against depression and anxiety. Omega-3s help regulate neurotransmitters and the stress response. The vitamin D in salmon also aids mood.

Fights Inflammation

Salmon provides anti-inflammatory omega-3 fats that can relieve joint pain and reduce inflammation throughout the body. This may help manage inflammatory conditions like arthritis, asthma, and autoimmune disorders.

Supports Healthy Pregnancy

The choline, DHA, B12, and selenium in salmon promote proper brain and eye development in babies. Eating salmon while pregnant may boost infant cognitive function, vision, and motor skills.

Aids Weight Management

Coho salmon is high in protein, which increases feelings of fullness and helps regulate appetite hormones. Replacing high-calorie meats with salmon can support healthy weight loss. Omega-3s may also help reduce obesity.

Improves Skin and Hair

The omega-3 fats in salmon keep cell membranes flexible so nutrients can enter and waste can exit. This hydrates skin cells and gives hair a healthy shine. Salmon also provides B12 for hair growth and selenium for skin elasticity.

Strengthens Bones and Muscles

Salmon contains vitamin D, which improves calcium absorption for building strong bones. The protein in coho salmon helps maintain muscle mass, preventing injury and conditions like osteoporosis.

Low Mercury Levels in Coho Salmon

Mercury can accumulate in certain fish and seafood, making high intake risky. However, salmon tends to be very low in mercury, and coho salmon is no exception.

In fact, both wild-caught and farmed coho salmon are included on the “Best Choices” list for low mercury by the FDA and EPA. Pregnant women, nursing mothers, and children can safely enjoy two servings of coho salmon per week.

For comparison, popular fish like tuna have substantially higher mercury levels and need consumption limits. So you can feel good about making coho salmon a regular part of your healthy diet.

Choosing Sustainable Coho Salmon

When shopping for coho salmon, look for fish labeled as wild-caught from Alaska. Alaskan salmon fisheries are well-managed and meet certification standards for sustainability.

If choosing farmed coho, look for fish raised in the U.S. or Canada. These locations have stricter regulations regarding antibiotic use, contaminants, and environmentally sound practices.

You can also check the Monterey Bay Aquarium’s Seafood Watch program for their recommendations on eco-friendly salmon options.

Cooking and Serving Coho Salmon

Thanks to its versatility, you can incorporate coho salmon into your diet in many delicious ways:

• Grill, bake, or pan sear salmon filets for easy weeknight meals.

• Flake into salads, rice bowls, and tacos for a protein boost.

• Use in sushi, sashimi, poke bowls, and other raw preparations.

• Make salmon cakes, croquettes, or salmon burgers.

• Smoke salmon for appetizers, sandwiches, and bagels.

• Can or pouch salmon works great for salmon pasta, salads, or casseroles.

Coho salmon’s mild flavor and medium-firm texture holds up well to all cooking methods and flavor combinations. Get creative with healthy fats, spices, sauces, and ingredienets like citrus, Dijon, dill, capers, and more.

Is Coho Salmon Right for You?

Coho salmon provides a powerful package of protein, anti-inflammatory omega-3s, and essential vitamins and minerals. Consuming this fish regularly promotes heart health, brain function, healthy pregnancy, strong bones and muscles, weight management, and more.

With its mild taste and texture along with low mercury levels, coho salmon makes an easy, nutritious addition to any eating pattern. People of all ages and health conditions can reap the wellness benefits of this superstar salmon.

So next time you’re shopping for seafood or planning meals, consider adding coho salmon to enjoy its stellar nutritional profile and give your health a boost!