Fish, salmon, chinook, raw
FDC 173688oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 72 · -3 vs Fish & seafood medianChinook salmon scores 72 of 100, a Good band food ranking 35th of 60 in Fish & seafood, just under the category median of 75. Protein reaches 40% of the Daily Value, magnesium adds 23%, and vitamin A contributes 15%.
This fattier salmon variety is well suited to grilling, roasting, or searing skin-on, and a 3-ounce (85 g) portion carries 10.4 g of fat, more than leaner whitefish. Sodium is low at 47 mg per 100 g and no limits are flagged, though smoked haddock or sockeye salmon score somewhat higher for anyone prioritizing top marks within this category.
See how this score is calculated, build a plate around fish, salmon, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | 9% |
| Total fat | 10 g | 13% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 50 mg | 17% |
| Sodium | 47 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 20 g | 40% |
| Potassium | 394 mg | 8% |
| Calcium | 26 mg | 2% |
| Iron | 0.25 mg | 1% |
| Magnesium | 95 mg | 23% |
| Vitamin C | 4 mg | 4% |
| Vitamin A | 136 µg | 15% |
| Vitamin E | 1.2 mg | 8% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | 8% |
| Total fat | 8.8 g | 11% |
| Saturated fat | 2.6 g | 13% |
| Cholesterol | 43 mg | 14% |
| Sodium | 40 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 17 g | 34% |
| Potassium | 335 mg | 7% |
| Calcium | 22 mg | 2% |
| Iron | 0.21 mg | 1% |
| Magnesium | 81 mg | 19% |
| Vitamin C | 3.4 mg | 4% |
| Vitamin A | 116 µg | 13% |
| Vitamin E | 1 mg | 7% |
Source: USDA FoodData Central · Public domain
FDC 173688Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, haddock, smokedDensity 73 vs 72Fish, salmon, sockeye, rawDensity 74 vs 72Fish, salmon, chum, rawDensity 75 vs 72Original analysis by NutriVerdict
In the kitchen and how to use it
Chinook, or king, salmon is the richest and fattiest of the salmon species, with deep orange-red flesh and a silky, buttery texture that holds up well to simple preparations. It is a favorite raw for sashimi and sushi, and cooked it is often simply grilled, pan-seared skin-side down until crisp, roasted on a cedar plank for a smoky note, or cured with salt and sugar for a homemade gravlax. Its natural richness means it needs little more than a squeeze of lemon, some dill, or a light glaze to finish, and it also holds together well when flaked into a rice bowl or a simple pasta.
Look for salmon with firm, glossy flesh and a clean ocean smell rather than a strong fishy odor, and keep it well chilled on ice, cooking it within a day or two of purchase, or freeze it for later. Its fat content, 10.4 g per 100 g, is on the higher end for salmon and contributes to its rich flavor, while it still delivers 19.9 g of protein per 100 g, about 40% of the daily value in a serving, along with 23% of the daily value for magnesium and 15% for vitamin A, making a simple seared fillet a satisfying main on its own.
Frequently asked questions about fish, salmon
Is chinook salmon high in protein?
Yes, it provides 19.9 grams of protein per 100 grams, about 40% of the daily value in a serving.
What makes chinook salmon different from other salmon?
Chinook, or king, salmon has a higher fat content than most salmon species, giving it a richer flavor and silkier texture.
How is chinook salmon best prepared?
It is prized raw for sashimi, and cooked it is often simply grilled, pan-seared, or cured into gravlax.