Salmon is widely considered one of the most nutritious foods on the planet. This popular fatty fish is not only loaded with nutrients but may also reduce certain risk factors for several diseases. It’s tasty, versatile, and widely available. From supporting heart health to boosting brain function, the potential benefits of adding this fish to your diet are extensive.
Whether you prefer wild-caught or farmed varieties, incorporating salmon into your weekly meal plan can be a significant step toward a healthier lifestyle. Below, we explore the nutritional powerhouse that is salmon and break down 11 impressive health benefits backed by science.
Quick Facts about Salmon
- Rich in Omega-3s: Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet.
- Protein Powerhouse: A standard serving provides roughly 22–25 grams of high-quality protein.
- Nutrient Dense: It is an excellent source of B vitamins, potassium, and selenium.
- Versatile: It can be baked, grilled, smoked, or served raw in sushi.
Nutritional Profile
The nutritional value of salmon can vary slightly between wild-caught and farmed varieties. However, both are excellent choices for a balanced diet. According to the USDA FoodData Central, a 3.5-ounce (100-gram) serving of wild Atlantic salmon contains approximately:
- Calories: 182
- Protein: 25 grams
- Fat: 8 grams
- Vitamin B12: >100% of the Daily Value (DV)
- Selenium: 60–70% of the DV
- Potassium: 15–18% of the DV
While farmed salmon generally contains more healthy fats and calories, wild-caught salmon is slightly higher in protein and lower in potential contaminants. Both provide a wealth of nutrients essential for optimal health.
1. Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Unlike most other fats, omega-3 fats are considered essential, meaning you must get them from your diet since your body cannot create them.
EPA and DHA have been credited with several health benefits, such as decreasing inflammation, lowering blood pressure, and reducing the risk of cancer. For a deeper dive into these essential nutrients, read our guide on the benefits of omega-3 fatty acids. Most health organizations recommend that healthy adults get a minimum of 250–500 mg of combined EPA and DHA per day.
2. Great Source of Protein
Protein is essential for your body to heal, protect bone health, and maintain muscle mass during weight loss and the aging process. Recent research suggests that for optimal health, each meal should provide at least 20–30 grams of high-quality protein.
A 3.5-ounce serving of salmon contains 22–25 grams of protein. Including sources like salmon in your diet helps you meet your protein needs effortlessly. Learn more about planning a protein-rich diet in our article on high-protein foods. Furthermore, protein plays a vital role in helping your body recover after injury, as noted in studies found in PubMed regarding protein synthesis and muscle repair.
3. High in B Vitamins
Salmon is an excellent source of B vitamins. Below is the B-vitamin content in a 3.5-ounce (100-gram) serving of wild salmon:
- Vitamin B1 (thiamin): 18% of the DV
- Vitamin B2 (riboflavin): 29% of the DV
- Vitamin B3 (niacin): 50% of the DV
- Vitamin B5 (pantothenic acid): 19% of the DV
- Vitamin B6: 47% of the DV
- Vitamin B9 (folic acid): 7% of the DV
- Vitamin B12: 51% of the DV
These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation. You can explore more about this vitamin group in our comprehensive guide to Vitamin B complex. According to the National Institutes of Health (NIH), Vitamin B12 is particularly vital for keeping your body’s blood and nerve cells healthy.
4. Good Source of Potassium
Salmon is surprisingly high in potassium. In fact, it contains more potassium than an equivalent amount of banana, which provides just 10% of the DV. Potassium helps control your blood pressure and may reduce the risk of stroke.
Many people do not get enough potassium, and adding salmon to your diet is a delicious way to increase your intake. For other dietary options, check out our list of potassium-rich foods. The American Heart Association confirms that potassium helps lower blood pressure by blunting the effects of sodium.
5. Loaded with Selenium
Selenium is a mineral found in soil and certain foods. It’s a trace mineral, meaning your body only needs tiny amounts of it. However, getting enough selenium in your diet is important. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer.
A 3.5-ounce serving of salmon provides 59–67% of the DV for selenium. Increasing your consumption of selenium-rich foods can support your thyroid function effectively. Read more about selenium benefits here. Reliable data from the NIH Office of Dietary Supplements underscores selenium’s critical role in reproduction, thyroid hormone metabolism, and DNA synthesis.
6. Contains the Antioxidant Astaxanthin
Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its characteristic red pigment. Unlike other antioxidants, astaxanthin appears to benefit the heart, brain, nervous system, and skin.
Research suggests that astaxanthin may lower the oxidation of LDL (bad) cholesterol and increase levels of HDL (good) cholesterol. A study published on PubMed highlights astaxanthin’s potential to protect skin from UV damage and improve skin elasticity and hydration.
7. May Reduce the Risk of Heart Disease
Eating salmon on a regular basis may help protect against heart disease. This is due in large part to the ability of salmon to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s.
When the balance of these two fatty acids is off, the risk of heart disease increases. Incorporating salmon into a heart-healthy diet plan can help rebalance these levels. According to research on PubMed, consuming fish rich in omega-3s is significantly linked to a reduced risk of cardiovascular problems.
8. May Benefit Weight Control
Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and makes you feel full. In addition, your metabolic rate increases more after eating protein-rich foods like salmon compared to other foods.
Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals. If you are looking for effective ways to manage your weight, see our science-backed weight loss strategies. A study available via NCBI suggests that supplementation with marine omega-3s can support significant reductions in abdominal fat.
9. Can Help Fight Inflammation
Salmon can be a powerful weapon against inflammation. Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer.
Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these diseases. Adopting an anti-inflammatory diet is one of the best things you can do for your long-term health. Data from PubMed indicates that frequent consumption of fatty fish is associated with lower levels of white blood cells, which are often used as a marker for chronic inflammation.
10. May Protect Brain Health
A growing number of studies suggest that including salmon in your diet might improve brain function. Both fatty fish and fish oil have been found to reduce depressive symptoms, protect fetal brain health during pregnancy, and decrease anxiety to promote better mental well-being.
Furthermore, consuming fish is associated with a lower risk of age-related memory problems. Discover more about nutrition for the mind in our article on brain-boosting foods. A comprehensive review on PubMed suggests that regular fish consumption is associated with more grey matter in the brain, which controls memory and emotion.
11. May Support Mental Health
In addition to protecting the physical brain, the nutrients in salmon may help manage mental health conditions. The omega-3 fatty acids EPA and DHA are critical for normal brain function and development throughout all stages of life.
Some studies show that omega-3s may help improve symptoms of depression and anxiety. For a holistic approach to mental wellness, consider reading our insights on nutrition for mental health. According to the World Health Organization (WHO), a healthy diet including fatty fish is essential for preventing noncommunicable diseases and supporting overall well-being.
The Bottom Line
Salmon is a nutritional powerhouse that provides several impressive health benefits. Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases.
It is rich in high-quality protein, essential omega-3 fatty acids, and a variety of vitamins and minerals. Whether you choose wild or farmed, adding this delicious fish to your diet is a smart choice for your health. For more tips on sustainable eating, check out our guide to sustainable seafood choices.
