Super source
Protein
19.7 g · 39% DV target
A rich, oily fish with a distinctive orange-pink hue and a buttery texture, salmon is a premier source of essential long-chain fatty acids that support cardiovascular and neurological health.
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 .46
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 .6910
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 .5
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 .2
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
19.7 g · 39% DV target
11.5 g · 15% DV target
2.03 g · Top 4% of fish & seafood
0.71 g · Top 21% of fish & seafood
1.31 g · 523% DV target
11.6 μg · 58% DV target
Seasonality has not been estimated for this ingredient yet.
Store in the coldest part of the fridge
Wrap tightly to prevent freezer burn
Impact varies significantly between wild-caught and farmed methods; look for MSC or ASC certification.
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.