In 1988, the Fisheries Council of British Columbia (FCBC) sponsored the first comprehensive and cohesive analysis of three species of British Columbia (BC) salmon, namely, Chum (Keta), Coho and Pink salmon. This analytical work was conducted by the Department of Food Science at the University of British Columbia (UBC), and summarized in a report entitled "Nutritional Analysis Of British Columbia Fresh/Frozen And Cooked Salmon", the details of which are summarized in the table at the end of this section. This study reafirmed that BC salmon is one of nature's healthiest foods being a good nutritional source of well balanced and easily digestable protein, polyunsaturated fatty acids (PUFA), omega-3 fatty acids, potassium, vitamin 'D', the 'B' vitamins, and phosphorus. In addition to being an intermediate source for several other essential nutrients, BC salmon also has been shown to possess a lower level of cholesterol than previously indicated.
Omega-3 fatty acids are a particular benefit of eating salmon. Although BC salmon has been respected for years as an excellent source of protein, recent news makes the story even better. Highly unsaturated oils, called omega-3 polyunsaturated fatty acids, are unique to fatty fish, like salmon. The Omega-3: The good fat has been linked to numerous health benefits.
Fresh Salmon
| Nutrient Content |  |
Chum (Keta) | |
Coho | |
Pink | |||
| Per 100 g | Fresh | Cooked | Fresh | Cooked | Fresh | Cooked | |||
| Calories | 126 | 113 | 121 | 126 | 142 | 144 | |||
| Protein | 23 g | 22 g | 20 g | 24 g | 20 g | 24 g | |||
| Fat | 3.7 g | 2.6 g | 4.6 g | 3.5 g | 6.7 g | 5.3 g | |||
| - Polyunsaturated | 1.4 g | 1.0 g | 1.7 g | not available |
2.4 g | not available |
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| - Monounsaturated | 1.4 g | 1.0 g | 1.7 g | not available |
2.6 g | not available |
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| - Saturated | 1.0 g | 0.7 g | 1.2 g | not available |
1.8 g | not available |
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| - Cholesterol | 38 mg | 29 mg | 32 mg | not available |
40 mg | not available |
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| - Omega—3 | 0.8 g | not available |
1.0 g | not available |
1.3 g | not available |
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| Carbohydrate | 0 | 0 | 0 | 0 | 0 | 0 | |||
| - Fiber | 0 | 0 | 0 | 0 | 0 | 0 | |||
| - Sugar | 0 | 0 | 0 | 0 | 0 | 0 | |||
| Sodium | 96 mg | 79 mg | 74 mg | 59 mg | 68 mg | 58 mg | |||
| Potassium | 378 mg | 373 mg | 352 mg | 337 mg | 372 mg | 357 mg | |||
| Calcium | 44 mg | 50 mg | 41 mg | 45 mg | 29 mg | 30 mg | |||
| Phosphorous | 724 mg | 742 mg | 773 mg | 794 mg | 754 mg | 779 mg | |||
| Magnesium | 31 mg | 32 mg | 35 mg | 36 mg | 32 mg | 35 mg | |||
| Iron | 0.7 mg | 0.7 mg | 0.8 mg | 0.6 mg | 0.8 mg | 0.8 mg | |||
| Zinc | 0.6 mg | 0.6 mg | 0.7 mg | 0.7 mg | 0.7 mg | 0.7 mg | |||
| Vitamin 'A' | 5 RE | 5 RE | 14 RE | 17 RE | 15 RE | 21 RE | |||
| Vitamin 'D' | 634 IU | 681 IU | 650 IU | 608 IU | 959 IU | 861 IU | |||
Source: "Nutritional Analysis of British Columbia Fresh / Frozen & Cooked Salmon”, (1988) by the Department of Food Science, University of British Columbia (UBC).
