Is Keta Salmon Healthy? A Look at the Nutrition and Benefits of This Underrated Salmon

Keta salmon, sometimes called chum or dog salmon, may not get the same hype as celebrity salmon like sockeye and king But is keta salmon just as good for you? In this article, we explore the full nutrition profile and health benefits of keta salmon to find out if it deserves a spot on your plate

An Overview of Keta Salmon

Keta salmon (Oncorhynchus keta) is one of the five major species of Pacific salmon along with pink chum coho, and sockeye. Some fast facts about keta salmon

They are the most abundant and widely distributed salmon species in Alaska Runs can exceed over 100 million fish
Adults average 8 to 15 pounds but some can reach up to 45 pounds.
You can tell them apart from other bugs because their backs are metallic blue-green and their sides are silver with black spots.
Unlike most salmon, keta salmon can spawn more than once during their lifetime. However, most die after spawning.
They go on epic migrations, swimming from the ocean thousands of miles back to the streams where they were born to spawn.

Nutrition Profile of Keta Salmon

So what’s in a fillet of keta salmon nutrition-wise? Let’s dive into the numbers:

Calories and protein

A 3 oz. portion of cooked keta salmon contains about 137 calories and 22 grams of protein.
This provides 44% of the recommended daily protein intake for women and 38% for men.

Fat content

Keta salmon has a lower fat content with about 4 grams of fat per 3 oz. portion.
In comparison, sockeye salmon contains 10 grams of fat for the same serving size.
The lower fat makes keta salmon a leaner choice while still providing healthy fats.

Omega-3 fatty acids

Keta is an excellent source of anti-inflammatory omega-3s EPA and DHA.
A serving provides over 1,000 mg of omega-3s – more than half the daily recommended intake.
Omega-3s support heart, brain, eye and joint health.

Vitamins and minerals

Good amounts of B vitamins including B12, B6, niacin, and pantothenic acid.
High in selenium, phosphorus, potassium and vitamin D.
Low in sodium – around 50 mg per serving.

Top 5 Health Benefits of Eating Keta Salmon

Beyond its stellar nutrition stats, what are some of the top evidence-based ways that eating keta salmon can boost your health?

1. Improves heart health

Rich in EPA and DHA omega-3 fatty acids that improve cardiovascular health by decreasing triglycerides, lowering blood pressure and reducing inflammation.
Can lower risk of arrhythmias, plaque buildup and blood clots.

2. Supports brain function

High levels of DHA support optimal brain growth and development.
DHA also helps maintain brain cell membrane health and function.
Associated with better memory, learning and cognition especially as we age.

3. Contains anti-inflammatory properties

Omega-3 fatty acids help regulate and reduce inflammation in the body. Chronic inflammation is linked to diseases.
Astaxanthin, an antioxidant in wild keta salmon, also exhibits anti-inflammatory effects.

4. May benefit vision health

DHA is a key structural component in the retina of the eyes. It supports healthy eyesight.
Higher omega-3 intake linked to reduced risk of vision problems like macular degeneration.

5. Helps control blood sugar

Eating fish rich in omega-3s associated with better blood sugar control and reduced risk of type 2 diabetes.
May increase insulin sensitivity and lower fasting blood sugar levels.

Keta Salmon Versus Sockeye Salmon

Sockeye salmon is often touted as the star when it comes to salmon nutrition and benefits. So how does keta salmon compare to sockeye when looking at the major nutrients?

Calorie and fat content

Keta salmon is lower in calories and fat than sockeye – 137 calories and 4g fat versus 156 calories and 10g fat per 3 oz. cooked serving.

Protein

Keta salmon contains 22g protein per serving while sockeye provides 19g.
So keta edges out sockeye slightly when it comes to protein density.

Omega-3 fatty acids

Sockeye salmon contains roughly 100-200 mg more omega-3s than keta salmon.
But both provide over 1,000 mg per serving, an excellent source.

Vitamins and minerals

Both are rich sources of B vitamins, selenium, potassium, phosphorus and vitamin D.
Amounts are comparable between keta and sockeye – no major differences.

Is Keta Salmon Sustainable?

Keta salmon remains one of the most abundant wild salmon species thanks to responsible fisheries management. But maintaining healthy populations and habitats is an ongoing effort.

Here are some keys to ensuring keta salmon sustainability:

Monitoring wild stocks and protecting spawning habitats.
Preventing overfishing through strict quotas and limits.
Minimizing bycatch through improved fishing methods.
Adapting to climate change and human impacts on watersheds.
Choosing seafood certified by sustainability programs like Marine Stewardship Council.

The Verdict: Keta Salmon is A Healthy and Sustainable Choice

When it comes to nutrition and health benefits, keta salmon stands up against pricier sockeye and king salmon. The abundance, affordability and sustainability of keta salmon make it an excellent fish option.

With its stellar nutrition profile and research-backed health benefits, keta salmon earns its place as a nutritious and sustainable seafood choice that supports heart, brain and whole body health.

So don’t be fooled by its “dog salmon” nickname. When it comes to health and wellness, we give keta salmon two hearty thumbs up.

is keta salmon healthy

Nutritional Value of Keta Salmon:

Keta salmon is not only delectable but also packs a nutritional punch. High-quality protein and essential omega-3 fatty acids, like EPA and DHA, which help the heart and brain work well, can be found in large amounts. Keto salmon is also high in selenium, potassium, vitamins D and B12, making it a nutrient-dense food for a healthy diet.

What Is Keta Salmon?

Keta salmon, scientifically known as Oncorhynchus keta, is a species of salmon found in the Pacific Ocean. It is known for its distinctive orange-red flesh and mild flavor. Because it is firm and full of oil, keta salmon is often thought to be a great choice for grilling, smoking, or baking. This species typically spawns in rivers and streams, migrating to the ocean for most of its life.

HOW TO BUY SALMON | What Salmon Should You Buy at the Grocery Store?

FAQ

Are keta salmon good for you?

The high-quality protein in wild Alaska keta salmon build and maintain lean body mass, help regulate metabolism, improve satiation—leading to lower intake and possible weight loss, and build stronger muscles, resulting in greater mobility, strength, and dexterity.

Is keta salmon high in mercury?

All species of Alaska wild salmon have very low levels of mercury. Based on the Fish Monitoring Program mercury data, the Alaska Division of Public Health has developed fish consumption guidelines for women who are or can become pregnant, nursing mothers and children.

What is the difference between Keta salmon and regular salmon?

Keta is a smaller fish—averaging about 8 pounds—with pale to medium-colored flesh and a lower fat content than other salmon. Chum is usually canned or sold frozen to foreign markets.

What is the healthiest salmon to eat?

Wild-caught Pacific salmon are typically considered to be the healthiest salmon.

Should you eat keta salmon?

For bigger fillets and a taste that’s guaranteed to be enjoyed by almost everyone due to its mildness, keta salmon is your best bet. It’s not the type for boldly fishy meals, but to be enjoyed alone or with a simple side dish with light flavors, keta will impress over and over again.

Is salmon fattening or good for health?

No one food has the ability to be fattening by itself. It is the entirety of a person’s regular diet that can contribute to weight gain. While salmon itself is not fattening, some fatty fish like salmon are uniquely rich in both healthy omega-3 fats as well vitamin D. Both are nutrients that are essential to health. Consumed 2-3 times per week, salmon is a healthy choice. There are a variety of ways to eat salmon; cooked from fresh, canned, smoked, and raw in sushi. Wild salmon is generally the healthier choice, however, some fish farms are becoming more sustainable and provide quality products. For those looking for wild salmon only, canned red or sockeye salmon sold in supermarkets is typically more affordable than fresh. It cannot be farmed and is all wild.

What is keta salmon?

Keta salmon, also known as chum salmon or dog salmon, is a species of fish that belongs to the Salmonidae family. Its scientific name is Oncorhynchus keta. Keta salmon are native to the northern Pacific Ocean, particularly in the coastal waters of North America and Asia.

Is keta salmon good for grilling?

With a mild flavor and firm pink flesh, keta salmon are a great choice for grilling or roasting.