Salmon Nutrition Facts Explained

Salmon isn’t just a delicious dish—it’s one of the most nutrient-dense foods you can enjoy. Packed with high-quality protein, heart-healthy omega-3 fatty acids, essential vitamins, antioxidants, and minerals, salmon supports nearly every system in your body. Whether you’re focusing on overall wellness, heart health, brain function, or simply eating more whole foods, learning about salmon’s nutritional value can help you make smarter dietary choices.

Why Salmon Is Considered a Superfood

Salmon is celebrated worldwide for its impressive health benefits. It’s a premium source of protein that helps build muscles, repair tissues, and keep you feeling full longer. Along with this, salmon supplies essential nutrients like vitamin B12, vitamin D, selenium, and potassium—each playing a key role in energy production, immunity, and overall cellular health.

One standout feature of salmon is its omega-3 fatty acids (EPA and DHA), known for their powerful impact on heart and brain health. These healthy fats help reduce inflammation, improve cognitive function, uplift mood, and support long-term brain wellness.

Complete Nutrition Facts of Salmon (per 100 g)

(Values vary slightly between wild and farmed)

• Calories: 182 (farmed) / 127 (wild)
• Protein: ~20–25 grams
• Fat: 6–13 grams
• Omega-3 (EPA + DHA): 1.5–2.6 grams
• Vitamin B12: Provides over 100% of the daily requirement
• Vitamin D: One of the richest natural food sources
• Selenium: Supports immunity and thyroid function
• Potassium: Helps regulate blood pressure
• B vitamins: Including B3 (niacin), B6, and riboflavin
• Antioxidant: Astaxanthin, a powerful compound that gives salmon its red color and protects cells from damage

Health Benefits of Eating Salmon

1. Boosts Heart Health

• Lowers triglycerides
• Supports healthy blood pressure
• Reduces plaque buildup
• Decreases inflammation
• Strengthens blood vessel function

2. Supports Brain Function & Mental Health

EPA and DHA are crucial for memory, mood stability, and cognitive performance. Studies suggest they may help reduce the risk of depression and age-related cognitive decline.

3. Enhances Eye Health

Omega-3s and vitamin A help protect against macular degeneration and dry eyes.

4. Strengthens Bones

Vitamin D and phosphorus in salmon improve calcium absorption and bone density.

5. Supports Thyroid & Metabolic Health

Selenium is essential for thyroid hormone production and metabolism regulation.

6. Great for Skin & Hair

Astaxanthin helps reduce wrinkles, improve skin moisture, and protect against sun damage.

7. Reduces Inflammation

Omega-3s help reduce arthritis symptoms and general inflammation in the body.

Farmed vs. Wild Salmon: What’s the Difference?

Nutritional Comparison

Wild salmon:

Leaner

Lower calories

Contains slightly higher minerals

Has a stronger, richer flavor

Farmed salmon:

Higher fat content

Often contains more omega-3s due to controlled diets

Softer texture

Higher calories

Contaminants & Safety

Both types are safe to eat, but studies show farmed salmon may contain slightly higher levels of contaminants like PCBs if raised in poorly regulated farms.
Solution: Choose responsibly sourced, certified farmed salmon (ASC, BAP, or organic).

Environmental Considerations

• Wild salmon: natural, but overfishing is a concern in some regions
• Farmed salmon: sustainable when raised using modern aquaculture methods

Omega Fatty Acids: Why They Matter

EPA and DHA from salmon support:

• Heart function
• Brain development
• Joint mobility
• Hormone balance
• Improved sleep
• Reduced inflammation
• Stronger immunity

The body cannot produce these fatty acids naturally, so foods like salmon are essential.

How Much Salmon Should You Eat?

According to major health organizations:

✔ 2–3 servings per week (about 8–12 ounces total)
✔ For pregnant or breastfeeding women: 2 servings per week (low-mercury fish like salmon are recommended)

Popular Salmon Varieties Explained

1. Atlantic Salmon

Mostly farmed, rich and mild flavor, high fat content.

2. Chinook (King)

Highest fat content, very rich taste, premium variety.

3. Sockeye

Bright red color, strong flavor, very nutrient dense.

4. Coho

Milder taste, great for grilling and baking.

5. Pink Salmon

Light flavor, most affordable, common in canned form.

Myths vs Facts About Salmon

Myth: Salmon has high mercury.
Fact: Salmon is low-mercury compared to larger fish like tuna or swordfish.

Myth: Farmed salmon is unhealthy.
Fact: Responsibly sourced farmed salmon is nutritious and rich in omega-3s.

Myth: All salmon has the same nutrition.
Fact: Wild, farmed, and species types differ in fat, antioxidants, and calorie content.

How to Add Salmon to Your Diet (Simple Ideas)

• Grilled salmon with herbs and lemon
• Baked salmon with olive oil and garlic
• Pan-seared salmon with a crispy skin
• Salmon salad bowls with veggies
• Smoked salmon on bagels or crackers
• Salmon sushi or poke bowls
• Canned salmon patties for affordable meals

Risks & Precautions

Although salmon is very healthy, keep these points in mind:

• People on blood thinners should moderate omega-3 intake.
• Raw salmon (sushi) should be avoided by pregnant women or immunocompromised individuals.
• Some farmed salmon may contain added coloring, choose reputable brands.
• Allergic individuals should avoid all fish products.

Storage & Safety Tips

• Refrigerate raw salmon and cook within 1–2 days
• Freeze salmon for longer shelf life
• Thaw safely in the fridge, not at room temperature
• Cook to an internal temperature of 145°F (63°C)

FAQs

1. Which type of salmon is the healthiest?

Wild salmon (especially Sockeye) is the leanest and richest in minerals, but farmed salmon contains more omega-3s. Both are healthy.

2. Does salmon help with weight loss?

Yes, its high protein and fatty acid content increases satiety, reduces cravings, and supports metabolism.

3. Is canned salmon healthy?

Absolutely. Canned salmon provides the same omega-3s and often includes edible bones, which add calcium.

4. How often can I safely eat salmon?

2–3 times per week is ideal, even for pregnant women, as salmon is a low-mercury fish.

5. Is smoked salmon healthy?

It has the same omega-3 benefits but may be higher in sodium. Consume in moderation.