A review of the popular Costco Salmon Burger patties, Trident Seafoods Wild Caught Alaskan Salmon Burgers, for ingredients, nutrition, taste, and ways to enjoy them!
Costco’s frozen salmon burgers are one of my favorite convenience proteins to keep stocked in the freezer at home.
Otherwise known as Trident Seafoods Wild Caught Alaskan Salmon Burgers, these frozen salmon patties take up permanent real estate in my freezer.
As a busy mom, I love the convenience, taste, and versatility, and as a registered dietitian, I love the approachable nutrition they provide. They make it easier to get the recommended two servings of fatty fish per week to support heart health, but, as with all foods, there are pros and cons when looking at the nutrition and ingredients.
For other food reviews, see what I have to say about RX bars, Kind bars, Noosa yogurt, and prebiotic drinks!
I’m breaking down the nutrition facts, ingredients, health benefits, and potential drawbacks of Costco’s Salmon Burgers to help you decide if they’re a good fit for your meal plan.
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Nutrition Facts
For one Trident Salmon Burger:
- Calories: 170 calories.
- Protein: 20 grams
- Fat:9 grams
- Saturated fat: 1 gram
- Polyunsaturated fat: 2.5 grams
- Monounsaturated fat: 5 grams
- Carbohydrates: 2 grams
- Fiber: 0grams
- Sugars: 0grams
- Added sugars: 0 grams.
- Sodium: 330 milligrams
Ingredients
Costco’s salmon burgers are made with a straightforward ingredient list, which is always a positive when it comes to pre-packaged foods.
- Wild-Caught Salmon: The primary ingredient is wild-caught Alaskan salmon, which is a great source of lean protein and omega-3 fatty acids.
- Seasonings: These burgers are lightly seasoned with simple ingredients like ground onion, salt, garlic powder, and pepper, ensuring that the natural flavor of the salmon shines through without adding unnecessary additives.
- No Fillers or Preservatives: One of the best things about these burgers is that they don’t contain any fillers, artificial flavors, or preservatives, making them a clean option for a quick meal.
Wild-Caught Salmon
The number one ingredient in these salmon burgers is wild Alaskan-caught salmon, which could include a combination of pink, keta, or sockeye salmon.
Wild-caught salmon is harvested straight from its natural habitat, which means you’re getting a fish fed on its natural diet. This often results in a richer flavor and a higher nutrient content compared to farmed salmon.
One of the things I love about wild-caught salmon is its incredible health benefits. It’s packed with omega-3 fatty acids, which help reduce inflammation, support cognitive function, and reduce the risk of heart disease. Plus, wild salmon tends to have higher amounts of protein and omega-3 fatty acids than farmed salmon, so you’re getting the most benefit in every bite.
Oil
A mixture of canola and/or soybean oil is used in these salmon burgers. The oil helps enhance the salmon burgers' flavor and texture and adds a dose of healthy, unsaturated fats.
Seasonings
For flavor, the salmon burgers have a combination of seasonings, including sea salt, potato, garlic, and mustard powders, white pepper, rosemary extract, mesquite smoke flavor, lemon juice concentrate, beet juice, and annatto extract.
Pros of Trident Seafood Frozen Salmon Burgers
No fillers or preservatives
One of the best things about these burgers is that they don’t contain any fillers, artificial flavors, or preservatives. You’re getting the most bang for your buck when it comes to money and nutrition since every burger is essentially salmon mixed with seasoning.
They’re high in protein
Each salmon burger is an excellent source of protein, with 20 grams in each patty. Eating high-protein meals helps you feel full and satisfied, preventing overeating later in the day and keeping you from feeling hungry shortly after eating.
It also plays a crucial role in repairing and building muscle, which helps you build strength and lean muscle mass while you strength train and prevents muscle loss if you’re eating in a calorie deficit.
A good source of vitamin D
Vitamin D is notoriously hard to find in food, as fatty fish and mushrooms are the only major dietary sources. And people who live in cold climates, cover up when outdoors or have limited sun exposure, have darker skin, have conditions that impact fat absorption or are just getting older have a tough time making all the vitamin D they need from sunlight alone.
This fat soluble vitamin is important for bone health, immunity, and mood, and one salmon burger has 35 percent of your daily needs.
Packed with omega-3 fatty acids
Salmon is one of the best natural sources of omega-3 fatty acids, particularly the powerful forms known as EPA and DHA. These types of omega-3s are essential for heart and brain health, helping to reduce inflammation, lower blood pressure, and support cognitive function.
Regularly eating foods high in EPA and DHA, like salmon, can significantly reduce your risk of heart disease and improve overall brain health, making them a key part of a heart-healthy diet.
While you can get omega-3s from plant sources like hemp seeds and chia seeds, these contain ALA, a type of omega-3 that your body must convert into EPA and DHA. Because this conversion process isn’t very efficient, you’ll get more benefits from fewer omega-3s found in salmon.
A healthy convenience food
Sure, these salmon burgers are a processed version of salmon, but the benefits outweigh the cons for me (and for many busy adults who have a generally healthy diet). These burgers bake in the oven in just 20 minutes and help make a balanced, filling meal that’s nutrient-rich, even on busy, hectic days.
Including this frozen salmon patty in a quick lunch or dinner helps me avoid overeating at dinner or snacking uncontrollably at night thanks to the high quality protein and healthy fats.
They’re gluten-free
While gluten isn’t a “bad” ingredient for most of us, those with celiac diseases or gluten-sensitvities will be happy to know that the Costco Salmon Burgers are gluten-free, with no breadcrumbs or flour used to form the patties.
Potential Cons
Even though I personally love these salmon burgers, there are some cons and drawbacks that may cause some people to want to limit or avoid them.
They’re high in sodium
One of the potential downsides of Costco’s salmon burgers is their sodium content. Each burger contains around 330 mg of sodium, which can add up quickly, especially if you’re pairing it with other sodium-rich foods or condiments.
While 330 mg may not seem like a lot at first glance, it’s 14% of the recommended daily value (DV) of sodium for the general healthy adult. This high amount may make it difficult to stay within a low sodium diet for conditions like high blood pressure, heart disease, or kidney disease.
What do Costco Salmon Burgers taste like?
The salmon patties have a firmer texture than some other salmon burgers that I’ve tried. I like this feature as they don’t seem to flake or break apart when adding it to a sandwich.
They’re mild in flavor without an overly fishy smell or taste. While I enjoy the flavor of salmon, I’d imagine someone who doesn’t love “fishy” fish would also enjoy these.
How to eat Costco frozen salmon patties
You can prepare these salmon burgers in the oven, on the grill, or pan-seared in a small amount of oil on the stovetop.
Once you’ve cooked them, here are a few tasty, balanced meal ideas to enjoy them!
- Serve on a whole-grain bun with a little mayo, lettuce, tomato, and avocado.
- Crumble the cooked patty over a bed of leafy greens and add a cooked grain like quinoa or farro, cherry tomatoes, cucumber, and a lemon vinaigrette for a nutrient-packed salad.
- Pair the patty with a dollop of tzatziki sauce or a squeeze of lemon and a sprinkle of fresh dill, and enjoy over lettuce, in a pita, or on its own!
- Chop the salmon burger and stir it into scrambled eggs topped with melted cheese.
- Crumble the cooked salmon burger and add to corn tortillas with shredded cabbage, avocado, taco sauce, salsa, and sour cream for a salmon taco.
The Bottom Line
Costco’s Salmon Bugers are an easy and convenient way to add more seafood to your diet. With 20 grams of protein, omega-3 fatty acids, and no fillers or gluten, they’re a healthy option for many busy adults just trying to get dinner on the table (myself included!).
If you’re following a low-sodium diet, be mindful of the sodium content and make sure to pair it with lower-sodium options like a fresh salad with homemade dressing. Eat them in a burger, on a salad, or in any other dish for a fast and healthy protein!
Lisa C says
Still notice you haven’t responded to the comment about the canola oil/soybean oil
This is my concern also
Kelsey Kunik, RDN says
Canola and soybean oil are both polyunsaturated fats that, when eating in moderate amounts, potentially support cardiovascular health. Most of the fat content in these salmon burgers are going to be coming from the salmon itself, with the second highest source being from the oil. If you have a more specific concern, happy to address further!
Donnie B says
While I agree that these seem like a great protein/nutritional option, I have a question re: the
fats. 1st, no mention of EPA/DHA content is found on the package, and while the % of the monounsaturated fats is stated to be about 50%,( which sounds great , but is well above the usually stated 30% for salmon oil), the polyunsats ( incl EPA/DHA) come in at about 30%, which is well below the usually stated 40% for salmon oil. I'm only questioning this because the inclusion of canola and/or soybean ( assumed to be partially hydrogenated) is generally somewhat UNhealthy , so something is a bit off. I'm a 73 yr old physician who tries to be clear about these issues in foods I eat regularly, and I can't find clarification ( shy of calling the company-lol) ( PS -the sat fats ARE in the typical range for salmon oil)
So, I'm askin, what say ye?
Jeff Romine says
When almost done I top with grilled onions, green chili, and a slice of cheese.
Kelsey Kunik, RDN says
sounds delicious!
Tom says
They are not gluten free, they contain garlic powder. I had a gluten reaction.
Kelsey Kunik, RDN says
Very interesting..I'm not discounting your experience, but they are labeled gluten free and garlic powder does not inherently have gluten in it (although it's possible that some garlic powders can have additives, it's not typically found in it).
Marius says
These salmon pucks, as I like to call them, cook perfectly in an air fryer whereupon I add a slice of Swiss cheese on higher heat for the last minutes to have a perfectly melted Swiss cheese top for the burger.
Kelsey Kunik, RDN says
That sounds incredible!