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Sockeye Salmon vs Atlantic Salmon: What’s the Difference?

Do you know the differences between how these two kinds of salmon taste, where they come from, and how they’re caught or raised?

Salmon is such a delicious way to pack beneficial nutrients into your diet! I am a huge advocate of adding salmon to any meal plan — it’s versatile, a great introductory fish to both prepare and consume, and it’s filling. If you’re a fan, it’s worth exploring sockeye salmon vs Atlantic salmon, as well as some pretty interesting salmon facts and, of course, recipes.

You should understand the differences of sockeye salmon vs Atlantic salmon, because they are two similar but quite different fish. Which one you’ll prefer will depend largely on what you plan to do with it and what you’re looking for when it comes to preferences and dietary needs.

Barbecued salmon, fried potatoes and vegetables on wooden background
(gbh007 via iStock Photo)

What is Atlantic Salmon?

Atlantic salmon is a species of fish native to the rivers feeding the North Atlantic Ocean in both Europe and North America.

Atlantic salmon are valued for their flavorful meat and have been a popular food source for centuries.

At the grocery store, fish being sold as Atlantic salmon are farmed fish. Atlantic salmon are endangered species in the wild, with limited habitats. Wild Atlantic salmon cannot be harvested or sold — scientists are attempting to restore historical fish runs and rehabilitate wild Atlantic salmon populations.

Commercially available Atlantic salmon are produced in aquaculture farms worldwide and account for almost 70% of salmon on the market.

Farmed Atlantic salmon have a less robust flavor profile than sockeye. The meat is paler in color due to the engineered and controlled diet of the fish. Farmed salmon feed is often made up of fish oil and supplements such as corn or soy. This diet lacks krill and plankton that would be found in the natural environments where these fish first flourished.

Because of this compromise in color, farm-raised Atlantic salmon are fed foods that are infused with dyes. These dyes are added to give the salmon that characteristic pink color that has become synonymous with the fish itself. Without these dyes, the meat would be gray — not a very appetizing fact.

The dyes used in fish food are found naturally in shrimp and krill in the wild, which is why sockeye salmon has naturally pink flesh. However, some salmon farms use synthetic dyes to ensure the appearance of pink salmon for consumers when it hits shelves.

A split image of two male Sockeye Salmon in a river.
Sockeye salmon have a distinctive color! (Eduardo Baena via iStock Photo)

What is Sockeye Salmon?

Sockeye salmon is a species of salmon native to the Pacific Ocean and its surrounding rivers and lakes. This salmon is a commercially important species of Pacific salmon.

Sockeye salmon is a wild-caught species of Pacific salmon that has habitats in and around Alaska all the way to the Pacific Northwest. Sockeye salmon is considered the crown jewel of the Alaskan fishing industry, and Bristol Bay in Southwest Alaska is home to the largest natural environment for sockeye spawning in the world.

Part of the ancestral diet of Native American tribes in the area, sockeye salmon have been a critical source of sustenance for communities on the Pacific Coast for thousands of years.

Currently, a majority of sockeye salmon on the market is sourced from Alaskan waters, as populations in the Pacific Northwest have been disrupted by urban development and habitat loss due to hydroelectric dams in the United States.

In contrast to Atlantic salmon, wild-caught sockeye salmon is not dyed. There is no reason for sockeye salmon to be dyed, as the fish naturally develops the hues associated with salmon due to diet and environment. Sockeye is generally known as the salmon with the boldest coloring, as their diet primarily consists of zooplankton rich in astaxanthin, an antioxidant responsible for the bright pink flesh.

Sriracha Glazed Salmon with Asian Avocado Salsa Pic
(Meghan Bassett)

What’s the Difference Between Atlantic Salmon and Sockeye Salmon?

Here’s a quick, useful rundown to explain some of the key differences between Atlantic salmon and sockeye salmon.

Physical Appearance:

Atlantic Salmon- Silver-blue skin with black spots.

Sockeye Salmon- Bright red body with a green head.

Habitat:

Atlantic Salmon- Freshwater rivers and the ocean.

Sockeye Salmon- Freshwater lakes and rivers only.

Taste & Color

Atlantic Salmon: Mild flavor, buttery texture and taste; pale orange flesh; softer texture.

Sockeye Salmon: Strong, rich flavor; bright orange flesh; firm texture.

File 1 - Miso Glazed Salmon
(File Photo)

Nutritional Profile (per 100 grams or 3.5 oz of salmon cooked using dry heat)

Atlantic Salmon:

  • Calories: 206
  • Protein: 22 grams
  • Total fat: 13 grams
  • Saturated fat: 2.2 grams
  • Monounsaturated fat: 5.2 grams
  • Polyunsaturated fat: 4.6 grams
  • Omega-3 fatty acids: .4-1 grams
  • Cholesterol: 55 milligrams
  • Sodium: 50 milligrams
  • Potassium: 450 milligrams
File 1 Smoked Salmon Avocado Cream Cheese Bagel
(FIle Photo)

Sockeye Salmon:

  • Calories: 206
  • Protein: 22 grams
  • Total fat: 10 grams
  • Saturated fat: 1.4 grams
  • Monounsaturated fat: 3.5 grams
  • Polyunsaturated fat: 3.4 grams
  • Omega-3 fatty acids: 1.5-2 grams
  • Cholesterol: 59 milligrams
  • Sodium: 59 milligrams
  • Potassium: 363 milligrams

As you can see, sockeye salmon has a lower fat content, and this type of salmon also has more sodium, cholesterol, and Omega-3 fatty acids. The amount of protein between these two varieties of salmon is equal.

Note: Farm-raised salmon (Atlantic) has an overall higher mercury content than wild sockeye salmon, as well as antibiotics and pesticides due to farming practices, toxins, and PCBs. Avoid these risks by sourcing your fish from accredited farms.

Commercial Availability

Atlantic Salmon: Farmed worldwide and readily available on the market year-round.

Sockeye Salmon: Commercially fished from wild stocks and therefore less available than Atlantic salmon. 

Roasted Salmon with Everything Bagel Spice Picture
(Lisa Grant)

Which is Better for You: Atlantic Salmon or Sockeye Salmon?

Wild-caught salmon such as sockeye salmon is generally found to have significantly lower levels of mercury, PCBs, and dioxins than Atlantic salmon.

Wild-caught salmon is harvested in a vast natural marine ecosystem, which contributes to a richer nutritional profile from a well-rounded diet of krill, plankton, and small fish. This fresh water, wild species also has a reduced risk of disease and illness.

In addition to this health benefit, wild salmon harvesting also has a smaller environmental impact.

Conventional salmon farms create pollution and introduce waste and pathogens into the surrounding waters. Chemicals used to contain disease outbreaks due to these unnatural habitats have been known to leak into the ocean and impact the health of fish and other marine species. Antibiotics used to raise fish without illness or disease have also contributed to the rise in antibiotic-resistant diseases and parasites in the wild as organisms have learned to adapt.

Overall, wild-caught salmon like sockeye salmon is healthier and more eco-friendly than Atlantic salmon. When you’re weighing sockeye salmon vs Atlantic salmon, know that both have health and nutrition benefits, but we suggest adding wild-caught salmon to your rotation if possible. This decision is better for your health and the environment and also contributes financially to the fishing industry.

Easy Air Fryer Recipes You'll Love (Must Try!)
(FIle Photo)

What Are the Benefits of Eating Salmon?

Salmon has several noted health benefits. It’s so healthy that it is referred to as a “superfood” — check out our 9 recipes for delicious ways to add superfoods into your diet

The vitamin and nutrient content of salmon is incredibly high. Salmon, whether wild or farm-raised, contains more than 100% of the daily value of vitamin B12 and up to 85% of the recommended daily value of selenium. Vitamin B12 is necessary for the production of red blood cells and also regulates the health of the central nervous system. Selenium is an important nutrient involved in DNA synthesis, as well as proper thyroid hormone metabolism and reproductive health.

Low in fat and calories, salmon is high in protein and contains other nutrients such as vitamin B6, niacin, pantothenic acid, thiamine, and phosphorous.

3-Ingredient Blackened Salmon Picture
(Lisa Grant)

Fun fact: Did you know a single serving of salmon contains more potassium than a banana?

As noted above, salmon is also an excellent source of omega-3 fatty acids, a heart-healthy fat that can support brain health as well as decrease inflammation in the body. Be sure to look over our guide to anti-inflammatory foods for more delicious ways to incorporate nourishing foods into your diet.

Omega-3 fats are considered essential, which means they must be sourced from your diet as the body cannot create them. It’s suggested that adults get between 250-1000mg of omega-3 fats per day.

These fats have been credited with multiple health benefits, including lowered blood pressure, decreased inflammation, a reduced risk of cancer, and better cellular function.

Protein is another nutrient that must come from diet alone. This nutrient helps the body recover from injury, protects bones, promotes bone health, and maintains muscle mass during weight loss or aging. It’s suggested that each meal should provide between 20-30 grams of protein. A single serving of salmon meets this requirement.

Salmon Rub Recipe Picture
(Maria Tebryaeva via iStock Photo)

Salmon Recipes and Ideas

Now that you understand the main contrasts between Atlantic salmon vs sockeye salmon, here are several simple ways to add salmon to your diet:

Jerk Fish Tacos with Pineapple Slaw Image
(Lisa Grant)

Looking for different fish recipes to try? Here are some of our best suggestions:

File 3 - Cajun Grilled Cod
(File Photo)