Is Jack Salmon Healthy? A Comprehensive Look at This Popular Fish

Grilled Jack Salmon with Asparagus is one of our favorite healthy recipes. It only takes 30 minutes to make and has less than 300 calories.

Salmon is one of the most nutritious and delicious types of fish you can eat. But not all salmon is created equal when it comes to health benefits. One variety that is frequently enjoyed is jack salmon. So what exactly is jack salmon and is it a good choice if you want to improve your health? Let’s dive in and take a comprehensive look at this popular fish.

What Is Jack Salmon?

Jack salmon, also known as jack chinook or jack king, is a variety of chinook salmon It is smaller in size compared to regular adult chinook salmon, usually weighing around 2 to 6 pounds. Jack salmon spend one year feeding in the ocean before returning to freshwater rivers and streams to spawn. Their accelerated growth rate and early return from the sea have earned them the name “jack”.

Jack salmon is highly prized by anglers and seafood lovers for its rich flavor and firm omega-3-rich flesh that ranges in color from deep red to orange. It is caught wild off the coasts of Alaska, Washington, Oregon, and California. You can find fresh or frozen jack salmon at many grocery stores and fish markets. It is also commonly sold canned or smoked.

Nutrition Profile – Why Is Jack Salmon Healthy?

Here is the nutrition breakdown for a 4-ounce cooked portion of jack salmon:

Calories: 157
Protein: 22 grams
Fat: 7 grams
Omega-3 fatty acids: 1.3 grams
Vitamin D: 51% DV
Vitamin B12: 47% DV
Potassium: 14% DV
Selenium: 50% DV

As you can see, jack salmon is high in protein and provides over 40% of the recommended daily value (DV) in just a single 4-ounce serving. It is also an excellent source of anti-inflammatory omega-3 fatty acids EPA and DHA which provide numerous health benefits. Significant amounts of vitamin D, B12, selenium and potassium round out the nutrition profile.

Compared to farmed Atlantic salmon, wild jack salmon contains higher omega-3 levels and fewer calories, while still providing the same amount of protein and more vitamin D and B12.

6 Science-Backed Health Benefits of Eating Jack Salmon

Eating jack salmon on a regular basis provides many evidenced-based health benefits:

1. Supports Heart Health

The omega-3s in jack salmon help reduce inflammation, lower triglycerides and blood pressure, and prevent blood clotting. This protects against heart disease, stroke and atherosclerosis. Eating oily fish like salmon 2 times per week is recommended by the American Heart Association.

2. Boosts Brain Function

The omega-3 DHA in jack salmon supports optimal brain health and function. DHA makes up 30% of the fatty acids in the brain and is vital for communication between brain cells. Eating salmon helps fend off cognitive decline, dementia, depression and ADHD.

3. Reduces Inflammation

Chronic inflammation contributes to diabetes, arthritis, cancer and autoimmune disorders. The omega-3s in jack salmon help regulate the immune system and control inflammatory pathways in the body.

4. Supports Vision Health

The omega-3s, antioxidants like astaxanthin and vitamin D in salmon can prevent macular degeneration and dry eyes. Eating salmon lowers risk of vision problems.

5. Strengthens Bones and Muscles

Jack salmon provides protein, vitamin D, phosphorus and calcium for strong bones and muscles. Pair salmon with resistance training to maintain and build muscle mass.

6. Fights Cancer

Eating salmon regularly is linked to lower risks of colon, breast and prostate cancers. Omega-3s inhibit tumor growth by reducing inflammation.

Is Jack Salmon Safe to Eat?

Wild jack salmon is safe to eat in moderation as part of a balanced diet. However, there are a few precautions to keep in mind:

Mercury levels – Larger, longer-living fish accumulate more mercury. But jack salmon’s shorter lifespan means mercury is generally low. Avoid eating it daily.
Farmed vs. wild – Wild salmon like jack is preferable to farmed to limit contaminant exposure. Farmed salmon may contain antibiotics, pesticides and artificial coloring.
Preparation – Grilling, broiling, poaching or baking helps reduce formation of harmful compounds compared to high-heat pan frying.
Sustainability – Jack salmon from Alaska and the Pacific Northwest is a sustainable choice. Look for MSC certified salmon.

When choosing wild jack salmon from reputable sellers a few times per week, it makes for a very healthy addition to your diet. Those with certain medical conditions should discuss specific recommendations with their doctor.

Simple Recipe Ideas for Enjoying Jack Salmon’s Benefits

Here are some tasty ways to work jack salmon into your diet:

Lemon garlic baked salmon
Salmon burgers with spicy mayo
Salmon salad with greens, avocado and vinaigrette
Cajun spiced salmon cakes
Salmon and vegetable kebabs

The Verdict? Jack Salmon is a Nutritious Fish Worth Eating

Jack salmon is a tasty, sustainable seafood choice loaded with omega-3s, protein, vitamins and minerals. Consuming jack salmon and other oily fish provides benefits for heart health, brain function, inflammation, vision, bone strength and cancer prevention. Choosing wild jack salmon from reputable sellers a few times per week can be a smart addition to an overall healthy diet. Whether you bake, grill or mix it into salads, jack salmon is a wise pick for supporting wellness.

is jack salmon healthy

What is a Jack Salmon?

FAQ

Is jack salmon the same as salmon?

Technically, a “jack” is a male salmon that returns to spawn one year sooner than other adult salmon and therefore is smaller in size. Realistically, jack salmon aren’t salmon at all, but most often refer to the Midwestern name given to the Pacific whiting, a saltwater fish also known as hake.

What is the healthiest salmon to eat?

There are many different types of salmon — specifically, five types of Pacific salmon and two types of Atlantic salmon. These days, Atlantic salmon is typically farmed, while Pacific salmon species are primarily wild-caught. Wild-caught Pacific salmon are typically considered to be the healthiest salmon.

Is jack fish healthy?

Yes! Northern pike are safe to eat. They are also some of the healthiest foods available. The benefits of consuming northern pike are much greater than the risks of contaminant exposure.

Is it safe to eat sockeye salmon every day?

So, just how much salmon can you eat in a day or week? While there’s no strict daily limit per se, two to three servings of fish per week is generally recommended by the FDA, according to Hill. On the flip side, if you’re eating salmon every day, she says that you could also be at risk for a lack of nutrient variety.

Is jack salmon healthy?

Jack salmon is not only delicious but also nutritious! Here are some of the key health benefits: Lean Protein: Jack salmon provide 20-25 grams of protein in a 3-4 ounce serving. Protein helps satisfy hunger and provides lasting energy.

Is wild salmon healthy?

Wild salmon is considered healthy, since it provides proteins, vitamins, minerals and unsaturated fats such as omega 3, which help in maintenance of cardiovascular health. Although it has a considerably higher caloric value than other fish, its calories are exceptionally nutritious, since the fish is high in protein and healthy fat.

What is jack salmon?

A Complete Guide to this Unique Fish Jack salmon is a peculiar name for a fish that often causes confusion. Some people might think that jack salmon is really salmon, but it’s not. In the Midwest, the name “jack salmon” is mostly used for different types of whitefish, especially Pacific whiting (also called hake).

What does jack salmon taste like?

Whether you are grilling, frying, or steaming, jack salmon’s mild taste pairs well with a wide range of spices and seasonings. In addition to its delectable taste, jack salmon also offers a host of health benefits. This fish is packed with essential nutrients, including omega-3 fatty acids, which are known for their heart-healthy properties.