Salmon isn’t just a trendy dish at upscale restaurants—it’s a nutritional powerhouse. Delicious, versatile, and widely available, this fatty fish is loaded with nutrients that support your heart, brain, bones, and more. Eating at least two servings of salmon per week can help meet your nutrient needs while reducing the risk of several chronic diseases.
Here’s everything you need to know about salmon nutrition, health benefits, and ways to add it to your diet.
Salmon Nutrition Facts
The nutrient content of salmon varies slightly depending on whether it’s wild-caught or farmed. Farmed salmon tends to have slightly more fat and calories, while wild salmon is higher in protein. Both are excellent sources of essential nutrients.
Per 3.5-ounce (100g) serving:
| Nutrient | Wild Salmon | Farmed Salmon |
|---|---|---|
| Calories | 182 | 206 |
| Protein | 25g | 22g |
| Fat | 8g | 12g |
| Vitamin B12 | 127% DV | 117% DV |
| Vitamin B6 | 56% DV | 38% DV |
| Selenium | 85% DV | 75% DV |
| Niacin | 63% DV | 50% DV |
| Phosphorus | 21% DV | 20% DV |
Salmon is also rich in omega-3 fatty acids, selenium, and B vitamins, all essential for heart, brain, and overall health.
1️⃣ Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
A 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.2 grams (1Trusted Source, 2Trusted Source).
Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them.
Generally, most health organizations recommend that healthy adults get a minimum of 250–1,000 mg of combined EPA and DHA per day (6Trusted Source).
EPA and DHA have been credited with several impressive health benefits, such as decreasing inflammation, lowering blood pressure, reducing the risk of cancer, and improving the function of the cells that line your arteries (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).
One review of 22 studies found that using an EPA and DHA supplement consistently could significantly improve arterial function, especially in people who smoke, are overweight, or have high cholesterol levels or metabolic syndrome (11Trusted Source).
What’s more, studies have shown that getting these omega-3 fats from fish increases levels in your body even more effectively than supplementing with fish oil capsules (12Trusted Source, 13Trusted Source).
As for how much fish to eat, consuming at least two servings of salmon per week can help you meet your omega-3 fatty acid needs.
Salmon is packed with EPA and DHA, long-chain omega-3 fats that your body cannot make on its own. These healthy fats:
- Reduce inflammation
- Lower blood pressure
- Improve arterial function
- Support heart and brain health
Tip: Eating salmon is often more effective at raising omega-3 levels than supplements. Two servings per week are enough to reap most benefits.
2️⃣ High-Quality Protein
Salmon is rich in high quality protein.
Like omega-3 fats, protein is an essential nutrient that you must get from your diet.
Protein plays a number of important roles in your body, including helping you heal after injury, protecting bone health, and maintaining muscle mass during weight loss and as you get older (14, 15Trusted Source, 16Trusted Source, 17Trusted Source).
Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high quality protein (18Trusted Source).
For reference, a 3.5-ounce (100-gram) serving of salmon contains 22–25 grams of protein (1Trusted Source, 2Trusted Source).
A 3.5-ounce serving provides 22–25 grams of protein, which is essential for:
- Muscle maintenance and repair
- Bone health
- Healing after injury
- Weight management
3️⃣ Packed with B Vitamins
Salmon is an excellent source of B vitamins.
Below is the B vitamin content in 3.5 ounces (100 grams) of wild salmon (2Trusted Source):
- Vitamin B12: more than 100% of the DV
- Niacin: 63% of the DV
- Vitamin B6: 56% of the DV
- Riboflavin: 38% of the DV
- Pantothenic acid: 38% of the DV
- Thiamine: 23% of the DV
- Folic acid: 7% of the DV
These vitamins are involved in several important processes in your body, including turning the food you eat into energy, creating and repairing DNA, and reducing chronic inflammation, which can lead to disease (19Trusted Source, 20Trusted Source).
Additionally, studies have found that all the B vitamins work together to maintain optimal functioning of your brain and nervous system (19Trusted Source).
Salmon delivers a range of B vitamins crucial for energy, DNA repair, and nervous system function:
- B12: 127% DV
- B6: 56% DV
- Niacin: 63% DV
- Riboflavin: 38% DV
- Pantothenic acid: 38% DV
These vitamins also help reduce chronic inflammation and support brain health.
4️⃣ Excellent Source of Potassium
Salmon is quite high in potassium.
This is especially true of wild salmon, which provides 13% of the DV per 3.5 ounces (100 grams), versus 8% for farmed salmon (1Trusted Source, 2Trusted Source).
In fact, wild salmon contains more potassium than an equivalent amount of banana, which provides just 9% of the DV (21Trusted Source).
Potassium helps manage your blood pressure and may also reduce the risk of stroke (22Trusted Source, 23Trusted Source).
One review found that supplementing with potassium significantly reduced blood pressure levels in people with high blood pressure, especially for those consuming large amounts of sodium (24Trusted Source).
Potassium also works with sodium to help regulate fluid balance and lower blood pressure by preventing excess water retention (25Trusted Source).
Wild salmon contains more potassium than a banana, helping to:
- Regulate blood pressure
- Prevent excess fluid retention
- Reduce risk of stroke
5️⃣ Loaded with Selenium
Selenium is a mineral found in soil and certain foods, including salmon (3Trusted Source).
It’s considered a trace mineral, meaning your body needs only a small amount. Nevertheless, getting enough selenium in your diet is important.
Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may potentially reduce the risk of certain types of cancer (26Trusted Source, 27Trusted Source, 28Trusted Source).
A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium (1Trusted Source, 2Trusted Source).
Consuming salmon and other types of seafood has been shown to improve blood levels of selenium in people whose diets are low in this mineral (29Trusted Source, 30Trusted Source).
One older study found that blood levels of selenium increased significantly more in people who consumed two servings of salmon per week than in those who consumed fish oil capsules containing less selenium (30Trusted Source).
A 3.5-ounce serving provides 75–85% DV of selenium, a mineral that:
- Supports bone health
- Improves thyroid function
- May reduce the risk of certain cancers
6️⃣ Astaxanthin for Antioxidant Power
Astaxanthin is a compound linked to several powerful health effects. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its signature red hue (31Trusted Source).
Astaxanthin appears to lower the risk of heart disease by reducing the oxidation of LDL (bad) cholesterol and increasing levels of HDL (good) cholesterol (32Trusted Source).
Some research also suggests that astaxanthin may reduce inflammation, decrease oxidative stress, and protect against the buildup of fatty plaque in the arteries, which could potentially reduce the risk of heart disease (33Trusted Source).
In addition, astaxanthin is believed to work with the omega-3 fatty acids found in salmon to protect the brain and nervous system against inflammation (34Trusted Source).
What’s more, astaxanthin may even help prevent skin damage and help you look younger.
In fact, one review reported that astaxanthin could act as an antioxidant, reduce the appearance of wrinkles, improve skin elasticity, and protect skin cells against damage (35Trusted Source).
According to a 2014 review, salmon contains 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon providing the highest amount (36Trusted Source).
This antioxidant gives salmon its signature red color and may:
- Lower LDL cholesterol oxidation
- Increase HDL (good) cholesterol
- Reduce inflammation
- Protect skin and reduce signs of aging
7️⃣ Heart Health Benefits
Eating salmon on a regular basis may help protect against heart disease (37Trusted Source).
This is due, in large part, to salmon’s ability to boost levels of omega-3 fatty acids in the blood. Many people have too many omega-6 fatty acids in their blood in relation to omega-3s (38Trusted Source).
Research suggests that when the balance of these two fatty acids is off, the risk of heart disease increases (39Trusted Source).
In one older study, consuming 2 servings of farmed salmon per week increased omega-3 blood levels by 8–9% and decreased omega-6 levels after 4 weeks (40Trusted Source).
Additionally, some research suggests that regular consumption of fish may be linked to lower triglyceride levels and improvements in several other risk factors for heart disease (41Trusted Source, 42Trusted Source).
Regular salmon consumption can:
- Balance omega-3 and omega-6 fatty acids
- Reduce triglycerides
- Lower overall risk of heart disease
8️⃣ Supports Weight Management
Consuming salmon frequently can help you lose weight and keep it off.
Like other high protein foods, it helps regulate the hormones that control appetite and help you feel full (43Trusted Source).
In addition, your metabolic rate temporarily increases more after eating protein-rich foods, such as salmon, compared with other foods (43Trusted Source).
Plus, research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in people with obesity when combined with an active lifestyle, though more research is needed (44Trusted Source, 45Trusted Source).
One study in children with nonalcoholic fatty liver disease found that supplementing with DHA, the main omega-3 found in salmon, led to significantly greater reductions in liver fat and belly fat compared with a placebo (45Trusted Source).
In addition, salmon is fairly low in calories. A 3.5-ounce (100-gram) serving of farmed salmon has only 206 calories, and wild salmon has even fewer at 182 calories (1Trusted Source, 2Trusted Source).
Salmon’s high protein content:
- Boosts satiety and appetite control
- Temporarily increases metabolism
- May reduce belly fat, especially when paired with exercise
9️⃣ Reduces Inflammation
Salmon can provide powerful protection from chronic inflammation.
Many experts believe that inflammation is the root cause of most chronic diseases, including heart disease, diabetes, and cancer (46Trusted Source).
Several studies have found that eating more salmon and other types of seafood could help reduce several markers of inflammation (47Trusted Source, 48Trusted Source).
In fact, one study in 4,105 people found that frequent consumption of fish was associated with lower levels of white blood cells, which are often used as a measure of chronic inflammation (47Trusted Source).
According to another review published in 2014, fish oil supplementation was found to significantly reduce levels of several specific markers of inflammation, including CRP, IL-6, and TNF-alpha (49Trusted Source).
Omega-3s and other nutrients in salmon help lower markers of chronic inflammation, which may protect against:
- Heart disease
- Diabetes
- Certain cancers
Protects Brain Function
A growing number of studies suggest that including salmon in your diet might improve brain function.
Both fatty fish and fish oil have been found to protect fetal brain health during pregnancy, slow cognitive decline, and preserve brain function (50Trusted Source, 51Trusted Source, 52Trusted Source).
One review found that consuming at least 2 servings of fish per week was associated with a 10% lower risk of dementia and a 30% lower risk of Alzheimer’s disease (51Trusted Source).
Another 2020 review concluded that fish consumption could improve memory performance, promote brain function, and protect brain structure in healthy adults (52Trusted Source).
Eating salmon regularly may:
- Support fetal brain development
- Slow cognitive decline
- Reduce risk of dementia and Alzheimer’s
1️⃣1️⃣ Supports Mental Health
In addition to protecting brain health, some promising studies suggest that salmon could support mental health, thanks to its content of omega-3 fatty acids.
According to a review of 10 studies, consuming at least 1 serving of fish per week or 500 mg of omega-3 fatty acids per day was associated with a lower risk of depression, especially in women (53Trusted Source).
However, more high quality randomized control trials are needed.
Another small study in 23 young adults found that taking an omega-3 fatty acid supplement led to significant improvements in symptoms of depression after 21 days (54Trusted Source).
Some research also suggests that omega-3 fatty acids could reduce symptoms of anxiety and improve mood, though more studies are needed (55Trusted Source, 56Trusted Source, 57Trusted Source).
Studies suggest omega-3s in salmon may:
- Reduce symptoms of depression and anxiety
- Improve overall mood
1️⃣2️⃣ Promotes Eye Health
Salmon contains several nutrients necessary for promoting eye health and maintaining vision.
For example, astaxanthin has been studied in humans and animals for its ability to prevent certain disorders that can affect eye health, including age-related macular degeneration, eye fatigue, uveitis, and cataracts (58Trusted Source).
Salmon also contains a good amount of vitamin A in each serving, with around 8% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon (1Trusted Source).
Vitamin A is essential for vision and is a precursor for certain pigment molecules in the photoreceptors of the eye (59Trusted Source, 60Trusted Source).
What’s more, other research suggests that omega-3 fatty acids could be beneficial for the treatment of dry eye disease (61Trusted Source, 62Trusted Source).
Salmon contains:
- Astaxanthin
- Vitamin A
- Omega-3s
These nutrients help protect against macular degeneration, cataracts, and dry eye disease.
1️⃣3️⃣ Boosts Bone Health
Salmon is a great source of vitamin D, with around 66% of the DV in a 3.5-ounce (100-gram) serving of farmed salmon (1Trusted Source).
Vitamin D is an important micronutrient that plays a central role in bone health by increasing the absorption of calcium (63Trusted Source).
Research shows that low levels of vitamin D may be linked to an increased risk of bone loss and reduced bone mineral density in older adults (64Trusted Source).
Salmon also contains phosphorus, another nutrient important for maintaining bone strength (65Trusted Source).
Interestingly, some studies have found that eating more fish could be tied to a lower risk of osteoporosis for certain populations, but more research is needed (66Trusted Source, 67Trusted Source).
Rich in vitamin D and phosphorus, salmon helps:
- Strengthen bones
- Improve calcium absorption
- Potentially lower osteoporosis risk
1️⃣4️⃣ Delicious & Versatile
Salmon is undeniably delicious. It has a unique, delicate flavor with a less “fishy” taste than many other varieties of fatty fish, such as sardines and mackerel.
It is also extremely versatile. It can be steamed, sauteed, smoked, grilled, baked, or poached. It can also be served raw in sushi and sashimi.
Additionally, canned salmon is a quick and inexpensive option that provides the same impressive health benefits as fresh fish. In fact, almost all canned salmon is wild rather than farmed, and its nutrition profile is excellent.
Look for it in BPA-free cans to avoid the potential health risks that have been linked to this chemical.
Salmon can be:
- Grilled, baked, steamed, poached, smoked, or served raw
- Used canned for salads, sandwiches, and quick meals
- Enjoyed fresh or frozen, making it easy to fit into any diet
How to Eat More Salmon
- Swap canned salmon for tuna in salads
- Make a Cobb salad with salmon, eggs, avocado, and greens
- Try smoked salmon with whole-grain toast and veggies
- Grill or bake with herbs and serve with roasted vegetables
Potential Risks
While nutritious, salmon may contain:
- Mercury (low compared to other fish)
- Contaminants like PCBs and dioxins
- Antibiotics in some farmed salmon (especially from regions with less strict regulations)
Tip: Choose wild-caught or responsibly farmed salmon and avoid raw fish during pregnancy.
Bottom Line
Salmon is a nutrient-dense superfood packed with omega-3s, protein, vitamins, minerals, and antioxidants.
Eating at least two servings per week can:
- Support heart, brain, eye, and bone health
- Reduce inflammation
- Aid weight management
- Improve mental well-being
Plus, it’s delicious and easy to cook — making salmon a perfect addition to any healthy diet.