Salmon is widely considered one of the most nutritious foods on the planet. This popular fatty fish is not only loaded with nutrients but also may reduce risk factors for several diseases. It is tasty, versatile, and widely available in most parts of the world.
Whether you prefer it smoked, baked, grilled, or raw in sushi, understanding the nutritional profile of salmon can help you make informed dietary choices. From its high protein content to its abundance of omega-3 fatty acids, salmon is a powerhouse of essential vitamins and minerals.
In this article, we will explore the nutritional breakdown of salmon, its evidence-based health benefits, and the differences between wild-caught and farmed varieties.
Quick Facts
- Primary Benefit: Excellent source of omega-3 fatty acids and high-quality protein.
- Calorie Count: Approximately 206 calories per 3.5 ounces (100 grams) of wild salmon.
- Key Vitamins: Rich in B12, B6, Selenium, and Niacin.
- Dietary Profile: Gluten-free, keto-friendly, and low-carb.
Salmon Nutrition Facts
The nutritional value of salmon can vary slightly depending on whether it is farmed or wild-caught. However, both types are rich in high-quality protein and healthy fats.
According to the USDA FoodData Central, a 3.5-ounce (100-gram) serving of wild Atlantic salmon, cooked, provides approximately:
- Calories: 182
- Protein: 25 grams
- Fat: 8 grams
- Vitamin B12: 127% of the Daily Value (DV)
- Selenium: 85% of the DV
- Vitamin B6: 56% of the DV
- Niacin: 63% of the DV
- Potassium: 14% of the DV
Salmon is naturally free of carbohydrates and fiber, making it a staple for those following a high-protein diet or ketogenic lifestyle.
1. Rich in Omega-3 Fatty Acids
Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them. Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 100-gram portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams. These fats are credited with several health benefits, such as decreasing inflammation, lowering blood pressure, and reducing the risk of cancer and other diseases.
For a deeper dive into these essential fats, read our guide on omega-3 benefits.
A 2020 analysis of studies cited by the National Institutes of Health (NIH) found that consistent consumption of EPA and DHA is significantly linked to improved arterial function.
2. Great Source of Protein
Protein is essential for healing, protecting bone health, and maintaining muscle mass during weight loss and the aging process. Salmon provides 22–25 grams of protein per 3.5-ounce serving.
Recent research suggests that for optimal health, each meal should provide at least 20–30 grams of high-quality protein. This is particularly important for older adults to prevent sarcopenia (muscle loss). If you are looking to manage your weight, protein also helps regulate the hormones that control appetite and makes you feel full. Learn more about how protein aids satiety in our article on weight loss tips.
3. High in B Vitamins
Salmon is an excellent source of B vitamins. Below is the B-vitamin content in 3.5 ounces (100 grams) 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. Vitamin B12 is particularly vital for keeping your blood and nerve cells healthy. Deficiency is common, especially in older adults; learn the signs in our post on vitamin B12 deficiency.
4. Good Source of Potassium
Salmon is quite high in potassium. This is especially true of wild salmon, which provides 18% of the DV per 3.5 ounces, compared with 11% for farmed salmon. In fact, wild salmon contains more potassium than an equivalent amount of banana.
Potassium helps control your blood pressure. It also reduces your risk of stroke. According to the American Heart Association, increasing potassium intake can help offset the negative effects of sodium on blood pressure. If you need to boost your intake, check out our list of foods high in potassium.
5. Loaded With Selenium
Selenium is a mineral found in soil and certain foods. It is considered 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 75–85% of the DV for selenium. This is crucial for metabolic function, which you can read more about in our guide to thyroid health.
For more on the role of selenium in human health, visit this comprehensive review from National Institutes of Health (NIH).
6. Contains 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.
Astaxanthin appears to lower the risk of heart disease by reducing the oxidation of LDL (bad) cholesterol and increasing HDL (good) cholesterol. One study found that 3.6 mg of astaxanthin daily was enough to reduce oxidation of LDL cholesterol, which could potentially reduce the risk of heart disease.
Furthermore, astaxanthin works with salmon’s omega-3 fatty acids to protect the brain and nervous system from inflammation. To understand how these compounds fight oxidative stress, read about antioxidants explained.
Research published in PubMed highlights astaxanthin’s potential to improve skin elasticity and hydration, making salmon a “beauty food” as well as a health food.
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 salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s.
Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases. Including salmon in your diet helps lower inflammation and reduce triglycerides. The Mayo Clinic notes that eating at least two servings of fish a week is a key component of a heart-healthy diet.
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 with other foods.
Research also suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in overweight individuals. This aligns with many principles found in an anti-inflammatory diet.
9. Can 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 fish helps reduce markers of inflammation in people at risk for these and other diseases. Reducing systemic inflammation is also linked to better cognitive function and may help alleviate symptoms associated with brain fog causes.
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.
According to the Harvard T.H. Chan School of Public Health, regular consumption of fish is associated with a slower rate of cognitive decline and a lower risk of Alzheimer’s disease.
Wild vs. Farmed Salmon: What is the Difference?
One of the most common questions regarding salmon is the difference between wild and farmed varieties. Farmed salmon is significantly cheaper, but does it offer the same benefits?
- Contaminants: Farmed salmon may contain higher concentrations of organic contaminants (like PCBs) than wild salmon, though levels are generally deemed safe by the World Health Organization (WHO).
- Nutrition: Farmed salmon is higher in fat and calories, while wild salmon is higher in minerals like potassium, zinc, and iron.
- Antibiotics: Some farmed salmon are treated with antibiotics, which causes concern regarding antibiotic resistance.
For those concerned about environmental impact, choosing sustainable seafood certifications like MSC (Marine Stewardship Council) is vital.
The Environmental Protection Agency (EPA) advises that both wild and farmed salmon have lower mercury levels than many other fish species, making them safe for most people, including pregnant women, when eaten in moderation.
Delicious Ways to Incorporate Salmon
Salmon is undoubtedly delicious. It has a unique, delicate flavor with a less “fishy” taste than many other fatty fish, such as sardines and mackerel. It is extremely versatile. It can be steamed, sautéed, smoked, grilled, baked, or poached. It can also be served raw in sushi and sashimi.
Here are some healthy ideas to get you started:
- Steamed: Use parchment paper to steam salmon with lemon and herbs for a low-calorie dinner.
- Canned: Use canned salmon as a budget-friendly alternative for salads or salmon burgers.
- Grilled: Marinate in olive oil and garlic for a rich flavor profile.
For more inspiration, check out our collection of healthy dinner ideas.
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, omega-3 fatty acids, and essential micronutrients like B12 and Selenium. While there are minor differences between wild and farmed varieties, both are excellent choices for a healthy diet.
Including this fatty fish in your meal rotation is a tasty and effective way to improve your quality of life and overall health.
