Salmon Nutrition Benefits and Facts

Nutritional summary

Salmon is a primary source of long-chain omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential components of cell membranes and precursors for lipid mediators in the brain and retina .
Regular consumption of oily fish like salmon is well-established as a strategy to reduce heart disease risk, with major institutional guidelines recommending at least 8 ounces of seafood per week to achieve an average daily intake of 250mg of EPA and DHA .
While both wild and farmed salmon provide high levels of omega-3s, farmed Atlantic salmon typically contains higher absolute amounts of both EPA and DHA per serving, though it also carries more saturated fat than wild varieties .
Recent shifts in aquaculture practices toward plant-based feeds may alter the fatty acid profile of farmed salmon, potentially decreasing the total concentration of omega-3s while increasing omega-6 fatty acids compared to historical levels .

Interesting fact

The characteristic pink color of salmon flesh is derived from astaxanthin, a pigment found in the krill and shrimp they consume, which is so vital to their biology that they will prioritize its storage in their muscles over other tissues.

Standout nutrients

SUPER

SOURCE

Vitamin B12

EPIC

SOURCE

Vitamin D

SUPER

SOURCE

Vitamin B6

SUPER

SOURCE

Niacin

178

kcal per 100g

Protein19.7g

Fat11.5g

Carbs0.57g

Fiber0.03g

Fat breakdown

Polyunsat3.00g

Monounsat4.53g

Saturated1.94g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Impact varies significantly between wild-caught and farmed methods; look for MSC or ASC certification.

Confidencemedium

Storage

Refrigerate

1–2 days

Store in the coldest part of the fridge

Freeze

3–6 months

Wrap tightly to prevent freezer burn

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

3 contributing source foods

Swiss Food Database

2 contributing source foods

McCance & Widdowson

2 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of Increasing Farmed Salmon Intake to the Recommended Fish-Intake Amounts on Lipid Profile in Young Women: An 8-Week Intervention Study - PMC

[2]pmc.ncbi.nlm.nih.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[4]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Omega-3 Fatty Acids: An Essential Contribution

[5]nutritionsource.hsph.harvard.edu

DIETARY RECOMMENDATIONS FOR FISH CONSUMPTION - A Framework for Assessing Effects of the Food System - NCBI Bookshelf

[6]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Omega-3 Fatty Acids - Health Professional Fact Sheet

[9]ods.od.nih.gov

Diet Review: Mediterranean Diet - The Nutrition Source

[10]nutritionsource.hsph.harvard.edu

Coverage

Nutrients

FoodCompass

96.7

Version

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