Fish, salmon, pink, raw
FDC 175138oz (85 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · -5 vs Fish & seafood medianRaw pink salmon lands at 70 of 100 on the Nutrient Density Score, a Good band that ranks it 40th of 60 entries in fish and seafood. Protein is the nutrient carrying that score, supplying 41% of the daily value per 100 grams, with protein also standing as the leading macronutrient at a lean 127 calories per 100 grams.
In raw form this cut is typically reserved for sushi, ceviche, or crudo, though most home cooks pan-sear or bake it instead; a 3-ounce (85 g) portion pairs well with rice or steamed greens. It falls just under the fish and seafood median score of 75, so shoppers chasing a denser pick might compare it with swordfish, which ranks higher in this same 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 | 127 kcal | 6% |
| Total fat | 4.4 g | 6% |
| Saturated fat | 0.81 g | 4% |
| Cholesterol | 46 mg | 15% |
| Sodium | 75 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 21 g | 41% |
| Potassium | 366 mg | 8% |
| Calcium | 7 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 35 µg | 4% |
| Vitamin E | 0.4 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | 5% |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.69 g | 3% |
| Cholesterol | 39 mg | 13% |
| Sodium | 64 mg | 3% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 17 g | 35% |
| Potassium | 311 mg | 7% |
| Calcium | 6 mg | 0% |
| Iron | 0.32 mg | 2% |
| Magnesium | 23 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 30 µg | 3% |
| Vitamin E | 0.34 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 175138Original 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, spot, rawDensity 70 vs 70Fish, swordfish, rawDensity 70 vs 70Fish, surimiDensity 70 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
Pink salmon is the smallest and most delicately flavored of the Pacific salmon species, and it is the fish most often found canned as well as fresh or frozen at the fish counter. Raw fillets have a milder taste and a lighter pink color than sockeye or king salmon, which makes them well suited to quick methods like pan-searing, poaching, or broiling rather than heavier preparations. It works well flaked into salmon cakes, folded into a simple pasta with lemon and dill, or grilled skin-on with just olive oil and salt so the natural flavor carries the dish.
When buying it fresh, look for firm flesh that springs back when pressed and a clean ocean smell, and use it within a day or two or freeze it immediately. A 3-ounce (85 g) serving comes in at 127 calories with 20.5 g of protein, meeting 41 percent of the Daily Value for protein while staying low in sodium at 75 mg, so it makes an easy centerpiece for a weeknight dinner without needing much added fat or salt. Because it has zero fiber, sugar, and carbohydrate, it pairs naturally with a starch and a vegetable side to round out the plate.
Frequently asked questions about fish, salmon
How many calories are in raw pink salmon?
A 3-ounce (85 g) serving of raw pink salmon has 127 calories.
Is pink salmon a good source of protein?
Yes, a 3-ounce serving supplies 20.5 g of protein, which is 41 percent of the Daily Value.
How is pink salmon typically cooked?
It is commonly pan-seared, poached, broiled, or grilled, and it is also the variety most often used for canned salmon and salmon cakes.