Salmon Nutrition Facts

If you want to know the nutritional information about salmon, you will get all the crucial details on Salmon Nutrition Facts in this article. Salmon is a beautiful fish that can be prepared in various ways and is readily available in most markets. Salmon is worth including in your diet because of its heart-healthy omega-3s, high-quality protein, and high vitamin content. Higher omega-3 consumption has been linked to a lower risk of cardiovascular disease, Alzheimer’s disease, and other ailments.


Mercury and other pollutants in fish are a concern for many people. On the other hand, Salmon is a nutrient-dense fish that can be found with few contaminants, whether you buy it farmed or wild.

Salmon Nutrition Facts

Here is a table for Salmon Nutrition Facts per 100-gram serving with percent daily values based on a 2,000-calorie diet:

Nutrient Amount per 100g % Daily Value
Calories 206 10%
Total Fat 13.4g 21%
Saturated Fat 2.9g 15%
Cholesterol 55mg 18%
Sodium 59mg 2%
Potassium 363mg 10%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g 0%
Protein 20g 40%
Vitamin D 14.5mcg 73%
Calcium 12mg 1%
Iron 0.9mg 5%
Vitamin B-6 0.5mg 25%
Vitamin B-12 4.8mcg 80%
Magnesium 25mg 6%

Note: Salmon has many nutrition facts, but the percent daily values are based on a 2,000-calorie diet and may vary depending on your needs.


Salmon is naturally free of carbohydrates, including fiber and sugar.


A 3-ounce serving of raw Salmon has 13 grams of fat. About 1.5 grams are from beneficial omega-3 fatty acids, including EPA and DHA, and less than 1 gram comes from saturated fat. The rich acid profile of Salmon varies depending on whether it is farm-raised or wild-caught. Farmed Salmon is a higher overall fat content, including saturated fat, and wild Salmon is leaner.


There are 20 grams of protein in a 3-ounce fillet of raw, wild-caught Salmon. Because farm-raised Salmon has more fat, it contains slightly less protein by weight. Salmon is an excellent source of high-quality complete protein that provides all the essential amino acids our bodies require.


A three-ounce serving of Salmon provides 208 calories, most of which come from protein. Some calories also come from healthy fat.

Vitamins and Minerals

Salmon is high in vitamin A and a variety of B vitamins, and it’s one of the few natural vitamin D sources (wild Salmon is an excellent source). Salmon is also high in magnesium, potassium, phosphorus, zinc, selenium, etc. In addition, canned Salmon is high in calcium (due to the edible bones).

What Is Salmon?

Salmon is a popular food fish classed as oily [1] because of its high protein and omega-3 fatty acid content. Farmed and wild Salmon differ slightly in terms of food quality and safety in Norway, a significant producer of farmed and wild Salmon, with farmed fish having lower environmental toxins and wild Salmon having higher levels of omega-3 fatty acids.

Fish oil and smaller fish pellets, ground-up chicken feathers, poultry litter (that’s excrement), genetically modified yeast, soybeans, and chicken fat are fed to farmed Salmon. Salmon contains omega-3 fatty acids (EPA and DHA) and potassium. Omega-3 and -6 fatty acids, when paired with potassium, significantly improve heart health by reducing arterial inflammation, lowering cholesterol, and maintaining blood pressure.

Salmon is a mild-flavored fish with a creamy and slightly greasy flavor. Salmon baked, grilled, or poached will typically taste lemony and buttery, and whatever other tastes have been added to the dish. Smoked Salmon has a subtle fishy flavor, but canned Salmon is frequently bland or oily.

Health Benefits Of Salmon

Here are some health benefits of eating Salmon:

Supports Heart Health

People who eat fish regularly appear to be protected against various cardiovascular diseases. The American Heart Association suggests eating fish twice a week for heart health.

Omega-3 fats help prevent blood clots that cause strokes and reduce inflammation, a significant factor in advancing heart disease. Salmon is also high in potassium, which helps to lower blood pressure.

Reduces Risk of Osteoporosis

Vitamin D and calcium, two critical bone-building elements, are abundant in canned wild Salmon. While farmed Salmon does contain vitamin D, the amount varies depending on the feed used.

According to studies, boosting the vitamin D level of farm-raised Salmon will benefit human bone health.
Salmon’s high protein content also supports muscle strength, which benefits bone health.

Boosts Mood

All amino acids, including those that serve as precursors to mood-regulating neurotransmitters, are found in salmon protein. Fish-eating has been related to a decreased risk of depression. Salmon’s omega-3 fats are also good for the brain, and they’ve been linked to improved mood in multiple studies.

Promotes A Healthy Pregnancy

Salmon’s omega-3s, particularly DHA, have been linked to prenatal brain and nervous system development. Inadequate omega-3 intake during pregnancy and lactation has slowed brain development in infants. Salmon contains less mercury than larger fish such as tuna or swordfish, making it a healthy choice for pregnant women to consume in moderation daily.

May Help Prevent Alzheimer’s Disease

Omega-3 fatty acids may protect against cognitive declines, such as Alzheimer’s disease, according to certain studies.

While further research is needed to verify this advantage, overall nutrient consumption from whole meals has cumulative benefits beyond omega-3 supplementation.

The antioxidant Astaxanthin is responsible for the orange color of wild Salmon, and Astaxanthin is a neuroprotective carotenoid that appears to operate with omega-3 fatty acids to prevent brain aging.

It is a great Source Of Protein.

Salmon is a good source of protein. Protein, like omega-3 fats, is an essential nutrient that must be obtained from your diet. Protein serves various bodily functions, including assisting in the healing of injuries, protecting bone health, and maintaining muscle mass through weight loss and as you age. According to new research, each meal should contain at least 20–30 grams of high-quality protein for maximum health.

May Benefit Weight Management

  • Salmon can help you lose weight and keep it off if you eat it frequently.
  • Like other high-protein foods, it helps regulate the hormones that control hunger and make you feel full.
  • Furthermore, when you eat protein-rich foods like Salmon, your metabolic rate increases higher than in other foods.
  • Furthermore, evidence suggests that the omega-3 fats found in salmon and other fatty fish may aid weight loss and reduce belly fat in overweight people.
  • According to one study, supplementation with DHA, the primary omega-3 found in Salmon, led to much higher decreases in liver fat and belly fat in children with nonalcoholic fatty liver disease than a placebo.

What Type Of Salmon Is The Healthiest To Eat?


Salmon comes in various shapes and sizes, including five species of Pacific salmon and two forms of Atlantic salmon. Most Atlantic Salmon is now farmed, while Pacific salmon is primarily wild-caught, and Wild-caught Pacific salmon is generally considered the healthiest.

Atlantic Vs. Pacific Salmon

Both Atlantic and Pacific salmon can be found in the northern United States. Any Atlantic salmon you find in your grocery, on the other hand, is almost certainly from a farm. All of the Atlantic and Pacific Salmon sold in the United States was formerly wild-caught. Because the number of wild Atlantic salmon is dwindling, it is currently classified as endangered.

As a result, catching wild Atlantic salmon is prohibited. Farmed Atlantic salmon are thought to be very different from wild Atlantic salmon. It’s safe to consume farmed Atlantic salmon, though most people don’t think it’s the finest Salmon to eat because of its lack of nutrition, bland flavor, and potential environmental impact. Pacific salmon can be obtained wild or farmed in most American supermarkets. There are five primary varieties of Pacific salmon, according to the Alaska Department of Fish and Game:

  • Chum or Dog Salmon
  • Coho or Silver Salmon
  • Chinook or King Salmon
  • Pink or humpy Salmon
  • Sockeye or Red Salmon

Choosing The Healthiest Salmon

The primary distinction between farmed and wild Salmon is how they are reared. Farmed Salmon are kept in enclosures and fed fishmeal, fish oil, and other protein-rich foods that aren’t found naturally in the species’ diet. On the other hand, wild Salmon can be found in freshwater and the open ocean.

The way these fish are grown has an impact on their nutrition. According to Harvard Health Publishing, wild and farmed Salmon is high in beneficial unsaturated fats known as omega-3 fatty acids. However, the nutritional advantages of planted Salmon vary depending on the type of food the fish takes, and Omega-3 fatty acids are often higher in farmed Salmon.

The food-farmed Salmon fed throughout its life is the primary source of this disparity. According to a study published in the Journal, farmed Salmon fed a land-based fishmeal diet had lower beneficial unsaturated fatty acids and higher saturated fats than wild-caught fish and farmed fish fed marine-based fishmeal of Scientific Reports in February 2016.

Many people believe that wild-caught Salmon is the most beneficial since farmed Salmon has higher saturated fat than wild Salmon. In addition, farmed Salmon may be deficient in critical vital elements found in wild-caught Salmon. The American Heart Association recommends reducing saturated fat intake and increasing healthy unsaturated fat intake when possible.

If you can’t find wild-caught Salmon, Harvard Health Publishing and research published in the Journal of Scientific Reports recommend farmed Salmon as a healthy alternative. This is because farmed and wild Salmon contains more beneficial unsaturated fats and fewer bad saturated fats than typical protein sources such as steak and chicken.


Salmon is high in vitamin B12, which maintains your blood and nerve cells healthy and helps you produce DNA. The true beauty of Salmon for your health is its abundance of omega-3 fatty acids. In this article, you have learned Salmon Nutrition Facts.

The majority of omega-3 fatty acids are considered “essential.” Your body does not produce them, but they play an essential function. Salmon. Salmon is high in healthy omega-3 fatty acids, which your body cannot make.

It is also a good source of lean protein, which can help you maintain muscle mass while reducing weight. Salmon includes more heart-healthy omega-3 fatty acids, B vitamins, and minerals than chicken, making it a better choice. In addition, chicken has more calories per serving than Salmon.