Fish, salmon, chum, raw
FDC 173689oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 75 · +0 vs Fish & seafood medianChum salmon, raw, comes in at a Strong 75 of 100, rank 32 of 60 in Fish & seafood, with 120 calories per 100 grams. It supplies 40% of the Daily Value for protein, an excellent tier consistent with other salmon varieties, even though chum tends to run leaner than sockeye or king salmon.
Chum salmon is a common choice for smoking, canning, and roe production, and its milder fat content suits baking or poaching more than high-heat searing. An 85 gram serving is a typical portion size. Its score matches the Fish & seafood median of 75 precisely, putting it in the middle of a well-scoring category rather than at either extreme.
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 | 120 kcal | 6% |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.84 g | 4% |
| Cholesterol | 74 mg | 25% |
| Sodium | 50 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 20 g | 40% |
| Potassium | 429 mg | 9% |
| Calcium | 11 mg | 1% |
| Iron | 0.55 mg | 3% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | 1.1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | 5% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.71 g | 4% |
| Cholesterol | 63 mg | 21% |
| Sodium | 43 mg | 2% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | - | |
| Protein | 17 g | 34% |
| Potassium | 365 mg | 8% |
| Calcium | 9.4 mg | 1% |
| Iron | 0.47 mg | 3% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 26 µg | 3% |
| Vitamin E | 0.93 mg | 6% |
Source: USDA FoodData Central · Public domain
FDC 173689Original 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, bluefish, rawDensity 75 vs 75Fish, cisco, rawDensity 75 vs 75Fish, sheepshead, rawDensity 76 vs 75Original analysis by NutriVerdict
In the kitchen and how to use it
Chum salmon, also sold as keta, is one of the leaner Pacific salmon species, with a milder flavor and firmer texture than sockeye or king salmon. It's a common choice for canning and is also the source of much of the salmon roe used as ikura in sushi restaurants, while the fillets themselves can be grilled, baked, or pan-seared and pair well with soy-based glazes, dill, or a simple squeeze of citrus. Its lower fat content compared to other salmon means it can dry out faster on the grill, so shorter cooking times or moist-heat methods like poaching help keep it tender.
When buying fresh chum salmon, look for firm flesh and a clean, briny smell, and store it on ice or in the coldest part of the fridge, cooking it within a day or two. An 85-gram, or 3-ounce, portion has about 120 calories with 20.1 grams of protein (40% DV) and 3.77 grams of fat, making it a leaner salmon option to build a simple grilled or baked dinner around when a lighter fillet is wanted; its sodium (50 milligrams per 100 grams) is low enough that most of the seasoning comes from the marinade or glaze used.
Frequently asked questions about fish, salmon
How many calories are in chum salmon?
An 85-gram (3-ounce) portion of raw chum salmon has about 120 calories, with 20.1 grams of protein.
Is chum salmon a good source of protein?
Yes, it supplies 40% of the Daily Value for protein per 100 grams while being one of the leaner salmon varieties.
What is chum salmon used for besides fillets?
Chum salmon is a common source of the roe sold as ikura, and its fillets are also frequently canned.