Sockeye and coho salmon, two popular types of wild Alaskan salmon, share some similarities. They’re both lean, nutritious sources of protein with unique health benefits. And perhaps most importantly, they’re both delicious.
But wild Alaskan sockeye and coho salmon also have some differences in flavor, texture, and color that give each species unique qualities. This can help you decide which type of salmon is better for you in different situations.
Here are the key differences between sockeye and coho salmon that you need to know:
Visual Difference Between Sockeye and Coho Salmon
Sockeye, otherwise known as red salmon, earned this colorful nickname because its flesh is a vibrant, saturated red. Its distinctive color also makes it the easiest to identify. If you’re new to identifying fish: When you see a fillet of richly-hued fish, you can be confident that it is wild sockeye.
Coho are called silver salmon (or silvers) because of their radiant, silvery skin. Perhaps it's not obvious when you’re looking at a coho on its own. But when you set all the species of wild Alaskan salmon side by side, the coho shines brighter than the rest. Its flesh is a robust red-orange, not quite as deeply red as sockeye.
Coho vs. Sockeye Salmon Nutrition
Which is better for you, coho or sockeye salmon? When you take a closer look at the nutritional aspects of sockeye and coho, you’ll see that each has unique benefits.
While wild sockeye and coho salmon are considered fatty fish, they are relatively lean sources of protein. Coho is a bit leaner than sockeye, containing 5g of fat per 6 oz. serving. A 6 oz. portion of sockeye has about double the fat content, containing about 10g of fat.
Both species are a source of anti-inflammatory omega-3 fatty acids, something that many Americans are lacking in their diet. Specifically, seafood contains DHA and EPA, fatty acids that are unique to seafood.1 These are essential fats while we’re in the womb, developing into adults, and living out our best lives in our golden years. Adding either sockeye or coho salmon to your everyday diet is a way to up your intake of these fatty acids.
Wild salmon naturally consume a diet rich in an antioxidant called astaxanthin, a carotenoid that’s naturally present in nutritious zooplankton (tiny crustaceans like krill). This antioxidant is passed all the way up the food chain to us when we include wild salmon in our diets. This astaxanthin is what gives all salmon its deep signature color. All types of salmon share this dietary component — sockeye just happens to eat more zooplankton than other species.
How Does Flavor Differ Between Coho and Sockeye Salmon?
Sockeye's salmon-forward taste often makes it a great choice when you’re looking for premium salmon. Coho is the milder of the two, making it a good “starter salmon” for picky seafood eaters. Though it has a stronger taste than a mild white fillet of cod, for example, it isn't quite as gamey as sockeye.
Sockeye salmon’s robust flavor pairs well with robust preparations and flavors. It’s a great match for bold tastes, a few minutes cooking on a charcoal grill, or a salty cure. Since coho is milder than sockeye, it pairs better with gentler cooking methods and milder flavor profiles.
Right now you can taste the difference for yourself with a Wild Salmon Box, which regularly features both sockeye and coho salmon. You can choose to enjoy a 12-portion or 24-portion box of wild salmon, delivered right to your doorstep to see how we make seafood shopping easier and more convenient.
Interested in learning about other different types of salmon? Check out our go-to guide to read about each species of salmon and their differences. And if you're ready to start cooking, explore our blog for even more cooking tips, recipes and meal ideas. After that, buy salmon online through a Wild Alaskan Company membership to see how we make seafood shopping easier and more convenient.
1. https://www.heart.org/en/news/2023/06/30/are-you-getting-enough-omega-3-fatty-acids
