Kokanee Nutrition Facts: A Guide to the Landlocked Salmon’s Health Benefits

Kokanee salmon might be smaller than their ocean-going cousins, but they pack a serious nutritional punch. These landlocked sockeye salmon are a favorite for lake to table enthusiasts, with their vibrant orange-red fillets and delicious taste. In this article, we’ll dive into detailed nutrition facts for kokanee salmon – from calories and protein to omega-3s, vitamins, and minerals – and see how they compare to store-bought salmon like sockeye and Atlantic. We’ll also get into how living in freshwater impacts kokanee’s fat content and flavor. Spoiler, they’re a leaner meat than most salmon, higher in protein per serving, amazing macros, but slightly lower in omega-3s.

Kokanee Salmon Nutrition Facts (Macros and Vitamins)

Nutrient	Kokanee Salmon	Sockeye Salmon	Atlantic Salmon (Farmed)
Calories	168 kcal	206 kcal	208 kcal
Protein	25.2 g	20.5 g	20.4 g
Total Fat	6.5 g	12 g	13 g
Omega-3 Fatty Acids	~1.2 g	~1.5 g	~2.5 g
Vitamin B12	High	High	High
Vitamin D	High	High	High

A Rich Source of Lean Protein:

Kokanee salmon delivers impressive protein without excess calories. A half fillet (155 g) contains about 39 g of protein—roughly 78% of your daily value. Even a 100 g (3.5 oz) portion provides 25 g of protein, ideal for muscle repair, satiety, and overall nutrition.

Calories and Fat:

Kokanee is leaner than most salmon. A 155 g serving has about 261 calories and 10 g of fat; per 100 g, expect 160–170 calories and 6–7 g of fat. That’s lighter than farmed Atlantic (206 kcal, 13 g fat) or sockeye (180 kcal, 8 g fat). Most of kokanee’s fat is unsaturated, with minimal saturated fat and zero carbs, making it a smart option for low-carb or calorie-conscious diets.

Omega-3 Fatty Acids:

Despite being freshwater fish, kokanee offer omega-3 levels comparable to wild salmon—about 2 g of EPA/DHA per 100 g. These fats support heart, brain, and joint health. If you’re trying to maximize Omega-3s, you’ll want to cook the kokanee gently (like baking or steaming) to retain these oils.

Vitamins and Minerals:

Kokanee salmon shines when it comes to micronutrients in its nutrition facts as well. It is absolutely packed with vitamin B12 and vitamin D, along with several other vitamins and minerals:

• Vitamin B12: A single fillet supplies well over 100% of the daily value, essential for energy and nerve health.
• Vitamin D: One fillet provides over 200% of your daily needs, supporting immunity, bones, and mood.
• B Vitamins: Kokanee offers niacin, B6, thiamin, riboflavin, and pantothenic acid—all crucial for energy metabolism.
• Minerals: High in selenium, plus solid amounts of phosphorus, potassium, magnesium, iron, and zinc, kokanee supports whole-body health.

Astaxanthin – The Bonus Antioxidant:

One unique component of kokanee (and sockeye) salmon is astaxanthin, the natural pigment that gives the flesh its deep orange-red hue. Astaxanthin is a potent antioxidant with health benefits for the heart, skin, and eyes. Wild sockeye and kokanee, which feed on carotenoid-rich zooplankton, have especially high astaxanthin levels. For kokanee and other foods, this isn’t listed on a nutrition facts label, but it’s a nice bonus – it’s like nature’s little antioxidant supplement in your salmon. In short, that rich color of a kokanee fillet isn’t just pretty; it’s also a sign of nutrients that can support your health. In fact, farmed salmon have astaxanthin added to their feed to try to get closer to what kokanee and other wild salmon achieve naturally.

Kokanee vs Atlantic Salmon: How Do They Compare?

One common question is how kokanee salmon stacks up against the salmon you find at the grocery store. Kokanee are essentially the freshwater version of sockeye salmon, so nutritionally they are very similar to wild sockeye salmon. The big differences come when you compare them to Atlantic salmon, which is the typical farm-raised salmon sold in stores. Here’s a quick comparison:

Kokanee (Landlocked Sockeye): Lean and nutrient-dense

Kokanee average about 150–170 calories, 25 g protein, 6 g fat per 100 g (raw weight). They have deep red-orange flesh like sockeye, thanks to the crustaceans and plankton they eat, and are loaded with omega-3s. Because they live in freshwater lakes and don’t undertake long ocean migrations, kokanee tend to be smaller in size and yield smaller fillets. Nutrient-wise, you get all the benefits of wild salmon in a more petite package. For instance, a kokanee’s fat content is on par with wild sockeye, which is relatively low, but nearly all of it is heart-healthy unsaturated fat. Omega-3 content is roughly 1–2 grams per serving, similar to other wild salmon. Kokanee also boast extremely high B12 and vitamin D as noted above, which is true of wild Pacific salmon in general.

Atlantic Salmon (Farmed): Higher fat, higher calories, milder taste

Atlantic salmon is a different genus (Salmo) and almost all of it in stores is farm-raised. If you’re getting salmon at a store or restaurant, this is most likely the fish you’re getting. These fish are typically larger and much fattier due to farming conditions and diet. A 100 g portion of farmed Atlantic salmon averages 200+ calories and around 12–13 g of fat, significantly more than kokanee’s ~6 g. Protein is still high (around 20 g per 100 g), but slightly less proportionally because the extra fat adds weight.

Omega-3 content in Atlantic salmon can be high (often 1.5–2.5 g per serving), but the higher total fat means it also contains more omega-6 fatty acids than wild salmon. From a health perspective, Atlantic salmon is still a great source of omega-3s and protein, but if you’re watching calories or prefer leaner meat, kokanee has the advantage. Vitamins and minerals are fairly similar across salmon types, though farmed fish may have a bit less of certain nutrients that wild salmon get from their natural diet.

One notable difference is flavor and texture: Atlantic salmon has a mellower flavor – some say almost bland compared to wild salmon – and a softer, oilier texture. The flesh is often a paler pink (farmers may add astaxanthin to feed to enhance color, but it’s not as deep red as wild fish). Kokanee’s flavor falls somewhere in between: as a sockeye variant it has more flavor than farmed Atlantic, but as we’ll discuss next, it’s usually not as overpowering as a big ocean salmon.

In summary, kokanee salmon provides virtually the same nutritional benefits as wild Pacific salmon like sockeye – high protein, lots of omega-3, and loads of vitamins – at a lower fat and calorie cost than farmed Atlantic salmon.

If you’re curious about cooking ideas for kokanee, check out our roundup of the best kokanee salmon recipes which includes baking, grilling, and smoking methods to make the most of this tasty fish. Those recipes can turn even skeptics into kokanee fans!

Freshwater Lifestyle and Flavor: Why Kokanee Tastes Different

Being a freshwater fish, kokanee salmon have a few key differences not only in the nutrition facts, but also in taste and texture compared to their saltwater cousins. Many anglers notice that kokanee’s flavor is a bit more mild and delicate. There are a couple of reasons for this:

Diet and Flavor:

Kokanee spend their whole lives in lakes, feeding mostly on tiny zooplankton (little crustaceans and other microscopic critters). This diet contributes to their light, clean taste. In contrast, ocean-going salmon may feed on a variety of prey, including smaller fish, which can lend a stronger “fishy” or oily flavor to their flesh. According to biologists, the kokanee’s exclusive zooplankton diet “gives their meat a more mild flavor and a less-firm texture.”(archive.sltrib.com) In other words, kokanee have all the salmon richness without it being too intense. In fact, some people who find species like king (Chinook) or coho salmon a bit too “fishy” end up loving kokanee for its milder taste. If you’re not eating a lot of salmon, you might not notice much of a difference in flavor though.

Fat Content and Texture:

As we covered, kokanee are leaner fish. Their fat content is lower than that of a fatty ocean salmon, which affects the texture. Fat in fish can make the flesh more buttery and moist. Since kokanee have less internal fat, their meat is a bit firmer when raw but actually can be more delicate or softer when cooked, and it flakes apart easily. They also tend to be smaller fillets, which cook quickly.

The muscle structure of a kokanee is influenced by the fact that they don’t undertake marathon ocean migrations – they’re strong fighters in the lake, but they aren’t swimming upstream for hundreds of miles. The result is a tender meat that must be handled a bit gently. This softer texture isn’t a bad thing at all – in fact, many people enjoy how easily kokanee melts in the mouth. But it does mean you should take care not to overcook it, as it can dry out faster. Butter helps as well.

Fresh Catch = Best Flavor:

Kokanee are not sold in supermarkets (they’re a wild, recreational fishery only), so the only way to taste one is to catch it yourself or know someone who does. The upside of this is that when you’re eating kokanee, it’s likely very fresh. Freshness plays a huge role in taste. Kokanee, like other salmon, will have the best flavor if you keep them cold and eat them sooner than later. Fish that are caught during the peak of the season, handled properly, and cooked with care will have a mild, sweet, and almost buttery flavor.

If someone’s only tried kokanee that were caught during the spawning run (when the fish’s body is changing and deteriorating), they might think kokanee tastes bad – but that’s because spawning salmon of any species don’t taste great. They’re essentially zombie fish at that point. The key is to harvest kokanee at the right time (typically summer months before the fall spawn) for prime table fare. As one of our recipe writers noted, kokanee caught during the spawn don’t taste good at all – those ones might be better suited for the smoker or even for the dogs. But bright silver kokanee fresh out of the lake? They are delicious.

Cooking Tips for Kokanee:

Due to kokanee’s mild flavor and lower fat, certain cooking methods can really enhance the eating experience. Many kokanee enthusiasts love grilling or smoking their fish. Grilling adds a bit of char and depth to the flavor, and smoking kokanee infuses a rich, savory note that complements its natural sweetness. We recommend leaving the skin on while cooking to hold the delicate flesh together (since kokanee flesh can be softer and flakier). There is also more fat up along the skin, and kokanee are leaner to begin with, so the fat helps a lot with flavor.

Another great technique is brining your kokanee before cooking – either a simple saltwater brine or a dry brine rub. Brining helps the fish retain moisture and seasons it deeply, which is especially useful for lean fish like kokanee that can dry out. We have a full guide on how to brine kokanee salmon, but the gist is that a brine will enhance flavor and help the salmon retain moisture, leading to juicier, tastier results.

Lastly, traditional recipes like pan-searing or baking with herbs, lemon, or a good rub (for example, an Old Bay seasoning) work wonderfully with kokanee – just be sure not to overcook it. Aim for that medium doneness (145f) where the flesh flakes but isn’t chalky dry. With its mild taste, kokanee readily takes on the flavors of whatever marinade or seasoning you use. It’s a pretty versatile fish in the kitchen.

(Internal Tip: For more ideas on cooking kokanee, see our collection of best kokanee recipes. These resources show how to unlock amazing flavor in kokanee – from teriyaki-smoked strips to simple pan-fried fillets.)

Frequently Asked Questions (FAQ) About Kokanee Nutrition