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Nutrition Information

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Healthy Lifestyles Begin with Alaska Seafood

Alaska seafood is part of a healthy eating pattern and provides:

  • High levels of quality protein
  • Healthy omega-3 fats (DHA and EPA)
  • A multitude of essential vitamins including B12 and D
  • Iron which is important for infants, young children, and women who are pregnant or who could become pregnant
  • Other minerals like selenium, zinc, and iodine.

Nutrients in Alaska seafood

The nutrients below contribute to improving vision, healthy brains, strong immune systems, functioning hearts and strong and healthy muscles and bones.

Health & Nutrition 4

Omega-3s

Alaska seafood boasts high levels of the long chain omega-3 fatty acids EPA and DHA, found especially in salmon and sablefish. These differ from the Omega-3s available in plants. Eating seafood is one of the only practical ways to increase these important nutrients.
Alaska Seafood and Omega-3s postcard
Health & Nutrition 3

Vitamin D

While few foods naturally contain vitamin D, seafood offers one of the most significant food sources of vitamin D which is critical for brain health, bone health and reduced risk of cancer, diabetes and heart disease. Find this nutrient in salmon, halibut, rockfish and sole.
Alaska Seafood and Vitamin D postcard
Health & Nutrition 5

Protein

High-quality protein plays a role in healing, protecting bone health and maintaining muscle mass. Proteins from animal and fish sources are complete, while those from plants tend to be incomplete - find healthy proteins across all Alaska seafood species.
Nutrients in Alaska Seafood postcard

More high-quality nutrients

  • B vitamins
    • Seafood is also a significant source of B vitamins – niacin, B6 and B12 – which are essential for functions including energy production at the cellular level, creating and repairing DNA, and reducing inflammation. Alaska salmon, white fish and shellfish are all excellent sources of vitamin B-12.
  • Selenium
    • Protects bone health, decreases thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer. It also protects against mercury toxicity.
  • Potassium
    • Helps to control blood pressure and risk your risk of stroke.
  • Iron, Copper, and Zinc
    • Necessary for a range of bodily functions including wound healing, oxygen transportation, immune function, and cellular growth.
  • Vitamin A
    • Regulates growth and specialization of most of the body’s cells, as well as supporting embryonic and fetal development, eye development and function, and immune responses.

Wild Alaska Nutrition Values

Wild Alaska Salmon

Cooked, 3 oz./ 85 g | Source: USDA Standard Reference Release 28 | Rounded per FDA guidelines
Alaska King Alaska Coho Alaska Sockeye Alaska Keta Alaska Pink
Calories 200 120 130 130 130
Protein (g) 22 20 23 22 21
Fat (g) 11 4 5 4 4
Saturated Fat (g) 3 1 1 1 1
Sodium (mg) 50 50 80 55 75
Cholesterol (mg) 70 50 50 80 50
Omega-3s DHA+EPA (mg) 1476 900 730 683 524
Vitamin B12 (mcg) 2.4 4.3 3.8 2.9 4
Vitamin A (mcg) 130 40 50 30 40
Vitamin D (mcg) N/A 9.6 14.2 N/A 11
Selenium (mcg) 40 32 30 40 32
Potassium (mcg) 430 370 370 470 370
Iron (mg) 0.8 0.5 0.4 0.6 0.4
Calcium (mg) 20 40 10 10 7

Wild Alaska Canned Salmon

Cooked, 3 oz./ 85 g | Source: USDA Standard Reference Release 28 | Rounded per FDA guidelines
Alaska Sockeye (traditional) Alaska Sockeye (skinless, boneless) Alaska Sockeye (no salt) Alaska Pink (traditional) Alaska Pink (skinless, boneless) Alaska Pink (no salt, contains liquid) Alaska Keta (traditional) Alaska Keta (no salt)
Calories 140 130 130 120 120 120 120 120
Protein (g) 20 22 17 20 21 17 18 18
Fat (g) 6 5 6 4 4 5 5 5
Saturated Fat (g) 1 1 1 1 1 1 1 1
Sodium (mg) 350 330 65 320 320 65 330 65
Cholesterol (mg) 70 55 40 70 70 45 35 35
Omega-3s DHA+EPA (mg) 1077 965 982 916 812 1403 999 999
Vitamin B12 (mcg) 4.7 4.7 N/A 4.2 4.2 3.7 3.7 3.7
Vitamin A (mcg) 50 50 50 20 20 10 20 20
Vitamin D (mcg) 17.8 18.3 N/A 12.3 14.1 N/A 8.2 N/A
Selenium (mcg) 29 29 30 34 34 28 37 37
Potassium (mcg) 270 270 320 280 280 280 260 260
Iron (mg) 0.6 0.4 0.9 0.7 0.5 0.7 0.6 0.6
Calcium (mg) 200 30 200 240 50 180 210 210

Wild Alaska Whitefish

Cooked, 3 oz./ 85 g | Source: USDA Standard Reference Release 28 | Rounded per FDA guidelines
Alaska Cod Alaska Halibut Alaska Pollock Alaska Rockfish Alaska Sablefish Alaska Sole Alaska Lingcod Alaska Herring
Calories 70 90 70 90 210 70 90 210
Protein (g) 17 19 17 19 15 13 19 18
Fat (g) 0 1 0 1 17 2 1 15
Saturated Fat (g) 0 0 0 0 3 0 0 3.5
Sodium (mg) 115 70 140 75 60 90 65 80
Cholesterol (mg) 50 50 65 50 55 50 60 85
Omega-3s DHA+EPA (mg) 70 201 281 293 1519 255 224 1807
Vitamin B12 (mcg) 1.6 1.1 3.1 1.4 1.2 1.1 3.5 8.2
Vitamin A (mcg) N/A 20 10 4 90 10 10 30
Vitamin D (mcg) 0.4 5.0 1.1 3.9 N/A 3.0 N/A N/A
Selenium (mcg) 24 47 38 65 40 28 40 40
Potassium (mcg) 320 450 310 400 390 170 480 460
Iron (mg) 0.1 0.2 0.3 0.3 1.4 0.2 0.4 1.2
Calcium (mg) 10 10 10 10 40 20 20 90

Alaska Shellfish

Cooked, 3 oz./ 85 g | Source: USDA Standard Reference Release 28 | Rounded per FDA guidelines
Alaska King Crab Alaska Snow Crab Alaska Dungeness Crab Alaska Shrimp Alaska Scallops Alaska Geoduck Alaska Razor Clam Alaska Sea Urchin (Roe) Alaska Sea Cucumber
Calories 80 100 90 80 90 70 130 120 45
Protein (g) 16 20 19 20 17 15 22 15 11
Fat (g) 1 1 1 0 1 0 2 7 0
Saturated Fat (g) 0 0 0 0 0 N/A 0 N/A N/A
Sodium (mg) 910 590 320 95 570 260 1020 65 N/A
Cholesterol (mg) 45 60 65 160 35 30 60 266 N/A
Omega-3s DHA+EPA (mg) 351 405 335 26 149 N/A 241 N/A N/A
Vitamin B12 (mcg) 9.8 8.8 8.8 N/A 1.8 N/A N/A N/A N/A
Vitamin A (mcg) 10 40 30 N/A 2 N/A 145 N/A 260
Vitamin D (mcg) N/A N/A N/A N/A 2 N/A N/A N/A N/A
Selenium (mcg) 34 38 41 N/A 18 N/A 54 N/A N/A
Potassium (mcg) 220 170 350 220 270 N/A 530 N/A N/A
Iron (mg) 0.7 2.5 0.4 0.4 0.5 N/A 2.4 N/A 0.5
Calcium (mg) 50 30 50 60 8 70 80 N/A 30

Seafood Nutrition Websites

Have questions regarding Alaska seafood and nutrition?

Contact the ASMI Technical Team