Salmon Nutrition Facts: Complete Guide to Calories, Protein & Health Benefits

Salmon stands out as one of the most nutrient-dense foods available, offering an impressive array of essential nutrients in every serving. Whether you’re tracking calories, monitoring protein intake, or seeking to optimize your overall nutrition, understanding what salmon brings to your plate can help you make informed dietary choices.

This comprehensive guide explores the complete nutritional profile of salmon, from macronutrients and micronutrients to the numerous health advantages this fatty fish provides.

Salmon Nutrition Facts: Breaking Down the Numbers

The nutritional content of salmon can vary depending on whether it’s wild-caught or farm-raised. Both varieties deliver exceptional nutritional value, though there are some notable differences worth considering.

Calories in Salmon

One of the most common questions about salmon nutrition is: “How many calories are in salmon?” The calorie content varies based on the type and preparation method:

• Wild-caught salmon (3.5 oz/100g cooked): approximately 180-182 calories
• Farmed salmon (3.5 oz/100g cooked): approximately 206 calories
• Raw salmon (3.5 oz/100g): approximately 140-180 calories
• Smoked salmon (3.5 oz/100g): approximately 117 calories

The calorie difference between wild and farmed salmon primarily comes from fat content, with farmed salmon containing slightly more healthy fats.

Macronutrient Profile

Salmon provides an excellent balance of macronutrients that support various bodily functions:

Protein: Salmon is exceptionally high in protein, containing 22-25 grams per 3.5-ounce serving. This makes it an ideal choice for muscle maintenance, recovery, and overall body function. The protein in salmon is complete, meaning it contains all nine essential amino acids your body cannot produce on its own.

Fat: Wild salmon contains approximately 8 grams of fat per 3.5-ounce serving, while farmed salmon has about 12 grams. Importantly, the majority of this fat consists of heart-healthy omega-3 fatty acids, including EPA and DHA.

Carbohydrates: Salmon contains virtually no carbohydrates, making it suitable for low-carb and ketogenic diets.

Vitamin and Mineral Content in Salmon

Beyond macronutrients, salmon delivers an impressive array of vitamins and minerals essential for optimal health.

B Vitamins

Salmon is particularly rich in B-complex vitamins:

• Vitamin B12: 117-127% of the Daily Value (DV) – crucial for red blood cell formation and nervous system health
• Niacin (B3): 50-63% of the DV – supports energy metabolism and DNA repair
• Vitamin B6: 38-56% of the DV – important for protein metabolism and cognitive development
• Pantothenic Acid (B5): 30-38% of the DV – essential for hormone synthesis
• Thiamine (B1): 23-28% of the DV – supports energy production
• Riboflavin (B2): 35-38% of the DV – aids in cellular function

Essential Minerals

Selenium: A 3.5-ounce serving provides 75-85% of the DV. Selenium acts as a powerful antioxidant, supporting thyroid function, DNA synthesis, and immune system health.

Phosphorus: Providing about 20-21% of the DV, phosphorus works alongside calcium to build and maintain strong bones and teeth.

Potassium: Wild salmon offers approximately 13% of the DV, while farmed provides about 8%. Potassium is crucial for blood pressure regulation, fluid balance, and proper muscle and nerve function.

Magnesium: Salmon contains approximately 7-9% of the DV per serving, supporting muscle and nerve function, blood sugar control, and bone health.

Fat-Soluble Vitamins

Vitamin D: One serving of farmed salmon delivers approximately 66% of the DV for vitamin D, a nutrient many people lack. Vitamin D is essential for calcium absorption, bone health, immune function, and mood regulation.

Vitamin A: Salmon provides about 8% of the DV, supporting vision, immune function, and cell growth.

Omega-3 Fatty Acids: The Star Nutrient

Perhaps the most celebrated aspect of salmon nutrition is its exceptional omega-3 fatty acid content. A 3.5-ounce serving contains approximately 2.2-2.3 grams of long-chain omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These essential fatty acids cannot be produced by your body and must come from your diet. Health organizations typically recommend consuming 250-1,000 mg of combined EPA and DHA daily, and a single serving of salmon easily meets or exceeds this recommendation.

Why Omega-3s Matter

Research has linked omega-3 fatty acids to numerous health benefits:

• Reduced inflammation throughout the body
• Lower blood pressure and improved cardiovascular health
• Enhanced brain function and cognitive performance
• Decreased risk of chronic diseases
• Improved arterial function and blood vessel health
• Support for mental health and mood regulation

Studies indicate that obtaining omega-3s from whole fish like salmon is more effective than supplementing with fish oil capsules, making salmon an optimal dietary choice.

Astaxanthin: The Antioxidant Powerhouse

Salmon’s distinctive pink-red color comes from astaxanthin, a powerful carotenoid antioxidant. Sockeye salmon contains the highest levels, with 0.4-3.8 mg per 3.5-ounce serving.

Astaxanthin offers unique health benefits:

• Protects against oxidative stress and cellular damage
• Supports cardiovascular health by reducing LDL cholesterol oxidation
• Works synergistically with omega-3s to protect brain and nervous system function
• May improve skin health, reducing wrinkles and enhancing elasticity
• Supports eye health and may protect against various eye conditions

Wild-Caught vs. Farmed Salmon: Nutritional Differences

Both wild and farmed salmon offer excellent nutrition, but understanding their differences can help you make informed choices:

Wild-Caught Salmon

• Lower in calories (approximately 182 per 3.5 oz)
• Higher protein content (about 25 grams per 3.5 oz)
• Lower fat content (approximately 8 grams per 3.5 oz)
• Slightly higher in certain minerals like potassium and selenium
• More sustainable fishing practices in many regions
• Generally more expensive

Farmed Salmon

• Higher in calories (approximately 206 per 3.5 oz)
• Slightly lower protein (about 22 grams per 3.5 oz)
• Higher healthy fat content (approximately 12 grams per 3.5 oz)
• Higher levels of certain B vitamins like thiamine
• More readily available year-round
• More affordable option

Both types provide exceptional nutrition and health benefits. The choice often comes down to personal preference, budget, and sustainability concerns.

Health Benefits of Salmon Nutrition

Cardiovascular Health Support

Regular salmon consumption has been strongly associated with improved heart health. The omega-3 fatty acids help balance the ratio of omega-6 to omega-3 fats in your blood, which is crucial for cardiovascular wellness. Research shows that eating salmon twice weekly can increase omega-3 blood levels by 8-9% while decreasing potentially inflammatory omega-6 levels.

Additional cardiovascular benefits include reduced triglyceride levels, lower blood pressure, decreased arterial inflammation, and improved blood vessel function.

Brain Function and Cognitive Health

The combination of omega-3 fatty acids, B vitamins, and astaxanthin makes salmon exceptional brain food. Studies suggest that regular fish consumption may:

• Protect fetal brain development during pregnancy
• Slow cognitive decline associated with aging
• Reduce the risk of dementia and Alzheimer’s disease by up to 30%
• Enhance memory performance and information processing
• Support overall brain structure and function

Mental Health and Mood Enhancement

Emerging research indicates that salmon’s omega-3 content may positively impact mental health. Studies have found associations between regular fish consumption and reduced symptoms of depression and anxiety, particularly in women. The anti-inflammatory properties of omega-3s may play a role in mood regulation and mental wellness.

Weight Management Support

Despite containing healthy fats, salmon can be an excellent food for weight management:

• High protein content increases satiety and reduces appetite
• Protein has a higher thermic effect, temporarily boosting metabolism
• Omega-3 fatty acids may help reduce belly fat when combined with an active lifestyle
• Relatively moderate calorie content for the nutritional value provided
• Helps preserve muscle mass during weight loss

Anti-Inflammatory Properties

Chronic inflammation underlies many modern diseases, including heart disease, diabetes, and certain cancers. Salmon’s omega-3 fatty acids and astaxanthin work together to combat inflammation throughout the body. Research shows that regular seafood consumption can significantly reduce inflammatory markers like CRP, IL-6, and TNF-alpha.

Bone Health Maintenance

Salmon provides multiple nutrients essential for maintaining strong bones:

• Vitamin D enhances calcium absorption and bone mineralization
• Phosphorus combines with calcium to build bone structure
• Protein supports bone matrix formation
• Omega-3 fatty acids may reduce bone breakdown

Some research suggests that higher fish consumption may be associated with reduced osteoporosis risk in certain populations.

Eye Health Protection

The nutrients in salmon support multiple aspects of eye health:

• Astaxanthin may protect against age-related macular degeneration, cataracts, and eye fatigue
• Vitamin A is essential for vision and photoreceptor function
• Omega-3 fatty acids may help manage dry eye disease
• Antioxidants protect eye tissues from oxidative damage

Skin Health Benefits

The combination of omega-3s and astaxanthin in salmon may promote healthy, youthful-looking skin by reducing oxidative stress, improving skin elasticity, protecting against UV damage, and supporting skin hydration.

How Much Salmon Should You Eat?

Most health organizations recommend consuming at least two servings (approximately 3.5 ounces each) of fatty fish like salmon per week. This amount provides sufficient omega-3 fatty acids to support health while minimizing potential risks from contaminants.

For pregnant women, health authorities typically recommend 2-3 servings of low-mercury fish like salmon weekly, as the omega-3 fatty acids are crucial for fetal brain development. However, raw or undercooked salmon should be avoided during pregnancy due to food safety concerns.

Salmon Nutrition Across Different Preparations

Fresh Cooked Salmon

Baked, grilled, or pan-seared fresh salmon retains the highest nutrient content and offers the most flexibility in preparation. Cooking methods that use minimal added fats are ideal for keeping calories controlled while preserving nutritional value.

Canned Salmon

Canned salmon is a convenient, affordable option that rivals fresh salmon nutritionally. Most canned salmon is wild-caught, and the canning process softens the bones, making them edible and providing additional calcium. Look for BPA-free cans when possible.

Smoked Salmon

Smoked salmon is lower in calories (approximately 117 per 3.5 oz) due to moisture loss during smoking. However, it’s significantly higher in sodium, so it should be consumed in moderation, especially by those watching salt intake.

Raw Salmon (Sushi/Sashimi)

Raw salmon preparations preserve all heat-sensitive nutrients. However, raw salmon should only be consumed from reputable sources that follow proper freezing protocols to eliminate parasites.

Potential Considerations and Risks

While salmon is highly nutritious, there are some considerations to keep in mind:

Mercury Content

Salmon is considered a low-mercury fish, making it safer for frequent consumption compared to high-mercury fish like swordfish and shark. This is one reason health authorities recommend salmon as an excellent choice for pregnant women.

Contaminants

Both wild and farmed salmon may contain trace amounts of environmental contaminants such as PCBs and dioxins. However, government regulations limit contaminant levels in commercial fish to ensure safety. The health benefits of eating salmon generally far outweigh these minimal risks when consumed in recommended amounts.

Farmed Salmon Considerations

Farmed salmon may be treated with antibiotics in some regions, which raises concerns about antibiotic resistance. Choosing salmon from areas with strict aquaculture regulations, such as Norway or Scotland, can help minimize these concerns. Look for certifications from organizations that verify sustainable and responsible farming practices.

Allergies

Fish allergies, including salmon allergies, can cause serious reactions in sensitive individuals. If you experience any adverse symptoms after consuming salmon, consult with a healthcare provider.

Maximizing Salmon Nutrition in Your Diet

Healthy Cooking Methods

To preserve salmon’s nutritional value while enhancing its natural flavors, try these cooking methods:

• Baking: Bake at 375-400°F for 12-15 minutes for moist, flaky results
• Grilling: High heat creates a flavorful crust while keeping the inside tender
• Pan-searing: Quick cooking over medium-high heat preserves nutrients
• Poaching: Gentle cooking in liquid retains moisture and nutrients
• Steaming: One of the healthiest methods that preserves maximum nutritional value

Avoid overcooking, as excessive heat can degrade some heat-sensitive nutrients and omega-3 fatty acids.

Pairing Suggestions

Enhance salmon’s nutritional profile by pairing it with complementary foods:

• Leafy greens like spinach or kale for added vitamins and minerals
• Cruciferous vegetables such as broccoli or Brussels sprouts for fiber and phytonutrients
• Whole grains like quinoa or brown rice for complex carbohydrates
• Healthy fats from avocado or olive oil for additional nutrition
• Citrus fruits or tomatoes for vitamin C, which enhances iron absorption

Quick Meal Ideas

• Salmon salad with mixed greens, cucumber, and lemon vinaigrette
• Salmon and vegetable sheet pan dinner
• Canned salmon patties with Greek yogurt sauce
• Salmon poke bowl with brown rice and edamame
• Smoked salmon on whole grain crackers with avocado
• Salmon tacos with cabbage slaw and lime crema
• Baked salmon with roasted asparagus and sweet potato

Special Dietary Considerations

Salmon for Different Diets

Ketogenic/Low-Carb: With zero carbohydrates and high healthy fats, salmon is ideal for keto diets. The protein and fat content support ketosis while providing essential nutrients.

Paleo: As a whole, unprocessed food, salmon fits perfectly into paleo eating patterns.

Mediterranean: Salmon aligns well with Mediterranean diet principles, which emphasize fish as a primary protein source.

Anti-Inflammatory: The omega-3 content makes salmon a cornerstone of anti-inflammatory eating plans.

Heart-Healthy: Salmon is frequently recommended as part of heart-healthy dietary patterns like the DASH diet.

Age-Specific Benefits

Children and Adolescents: The protein supports growth and development, while omega-3s aid brain development and cognitive function.

Adults: Salmon provides sustained energy, supports muscle maintenance, and helps prevent chronic diseases.

Older Adults: The high-quality protein helps preserve muscle mass, while omega-3s and B vitamins support cognitive health and may reduce the risk of age-related decline.

Pregnant and Nursing Women: The DHA in salmon is crucial for fetal brain and eye development. However, always choose low-mercury fish and avoid raw preparations during pregnancy.

Selecting and Storing Salmon

Choosing Quality Salmon

Look for these signs of fresh salmon:

• Firm, resilient flesh that springs back when pressed
• Bright, clear color (vibrant pink or red, depending on type)
• Fresh, mild ocean scent (not fishy or ammonia-like)
• Moist appearance without excessive liquid or slime
• For whole fish: clear, bright eyes and red gills

Storage Tips

• Refrigeration: Store fresh salmon in the coldest part of your refrigerator and use within 1-2 days
• Freezing: Wrap tightly in plastic wrap and aluminum foil; frozen salmon maintains quality for 2-3 months
• Thawing: Thaw frozen salmon in the refrigerator overnight rather than at room temperature
• Canned: Unopened canned salmon can be stored in a cool, dry place for several years; refrigerate after opening and use within 3-4 days

Sustainability and Environmental Considerations

When choosing salmon, consider the environmental impact:

• Look for wild-caught Alaskan salmon, which comes from well-managed fisheries
• Choose farmed salmon with certifications from organizations like the Aquaculture Stewardship Council (ASC)
• Consult seafood guides from organizations that rate sustainability
• Consider seasonal availability and local options when possible
• Support suppliers who prioritize environmental responsibility

Frequently Asked Questions About Salmon Nutrition

Is salmon good for weight loss?

Yes, salmon can support weight loss efforts due to its high protein content, which increases satiety and temporarily boosts metabolism. Despite containing healthy fats, its moderate calorie content and nutrient density make it an excellent choice for weight management when consumed as part of a balanced diet.

How does salmon nutrition compare to other fish?

Salmon ranks among the most nutritious fish available, particularly for omega-3 content. While other fatty fish like mackerel and sardines also provide omega-3s, salmon offers a milder flavor and higher levels of certain vitamins like B12 and vitamin D compared to many other fish varieties.

Can I eat salmon every day?

While salmon is highly nutritious, most health experts recommend consuming it 2-3 times per week rather than daily. This frequency provides optimal benefits while minimizing potential exposure to any contaminants and allowing for dietary variety.

Does cooking method affect salmon nutrition?

Yes, cooking methods can impact nutritional content. Gentler methods like baking, steaming, and poaching preserve nutrients better than high-heat methods or overcooking. However, all cooking methods retain the majority of salmon’s nutritional value.

Is the skin of salmon nutritious?

Yes, salmon skin is edible and nutritious, containing additional omega-3 fatty acids and protein. When cooked properly until crispy, many people find it delicious. However, the skin may contain slightly higher levels of contaminants, so some people prefer to remove it.

The Bottom Line

Salmon nutrition offers a compelling combination of high-quality protein, essential omega-3 fatty acids, vital vitamins, and important minerals that support virtually every system in your body. Whether you choose wild-caught or farmed, fresh or canned, salmon provides exceptional nutritional value that can enhance your overall health and wellbeing.

From supporting cardiovascular health and brain function to aiding weight management and reducing inflammation, the benefits of including salmon in your diet are backed by substantial scientific evidence. The recommended intake of at least two servings per week can help you meet your nutrient needs while enjoying this delicious and versatile fish.

By understanding salmon nutrition facts and incorporating this nutritional powerhouse into your regular meal rotation, you’re making a choice that supports long-term health, sustained energy, and optimal body function. Whether you’re focused on calories, protein content, or overall nutritional quality, salmon consistently delivers on all fronts.

Sources:

• USDA FoodData Central – Nutritional Database
• National Institutes of Health Office of Dietary Supplements
• PubMed Central – National Library of Medicine
• American Heart Association
• World Health Organization – Nutrition