Wild Alaska Seafood Nutrition Information | Alaska Seafood Marketing Institute

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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

Get the Wild Alaska Seafood Nutritional Values pdf

Wild Alaska Seafood Nutritional Values

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

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.

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

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

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.