In addition to supplying omega-3s, salmon is a good source of vitamin D in the diet. Grill it, pan fry it, or even eat it raw — salmon is one of the most versatile, nutritious, and easily accessible types of fish. Because it is available in so many forms […]
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Grill it, pan fry it, or even eat it raw — salmon is one of the most versatile, nutritious, and easily accessible types of fish. Because it is available in so many forms (fresh, frozen, and canned), salmon can be incorporated into many cuisines and dishes.
While there are some notable differences between varieties (wild versus farmed, for example), salmon is packed with nutrients that are linked to positive health outcomes, including omega-3 fatty acids, and registered dietitian-nutritionists say that eating two or three servings of fish like salmon per week is a great way to reap the benefits. This guide explains all the benefits of salmon and how you can get more into your diet.
What Is Salmon Exactly?
Salmon is the name for several species of fish in the Salmonidae family found primarily in Atlantic and Pacific waters. Generally, salmon refers to Atlantic salmon, which includes the sockeye, coho, chum, chinook, and pink varieties. Salmon are typically born in fresh water such as streams or rivers before they migrate to the ocean. They then return to fresh water to reproduce. This means that they are anadromous — they can survive in either type of water.
Atlantic salmon, the largest of the species, can grow to nearly 4 feet in length. It is possible to find wild Atlantic salmon, but most Atlantic salmon available in commercial stores in the United States is farm raised. The population of wild Atlantic salmon continues to dwindle because of habitat degradation at rivers near urban environments, migration barriers such as dams, and disease. They are considered endangered by the Endangered Species Act and are at high risk of going extinct.
Salmon is well known for its firm but fatty texture and bright pinkish-orange flesh. The color comes from the antioxidant astaxanthin, found naturally in krill, which make up a large portion of a wild salmon’s diet. In farmed salmon, a natural dye is often added to the fish feed to achieve the same color.
Though wild salmon is considered the more nutrient-dense variety, both wild and farm raised are packed with protein, healthy fats, vitamins, and minerals — many of which are not found in land animals and plants. The omega-3 fatty acid docosahexaenoic acid (DHA) in particular is responsible for essential brain development and central nervous system function, which is why the World Health Organization recommends eating up to two servings of salmon per week.
Common Questions & Answers
Not necessarily. Wild-caught salmon is slightly lower in calories and significantly lower in saturated fat than farmed salmon, but because farmed salmon has a higher fat content, it also has more omega-3 fatty acids. However, wild salmon has been found to have less exposure to pollutants and chemicals.
“Wild salmon tends to be higher in vitamins and minerals, but farm raised is slightly higher in fat, including omega-3s,” says Sarah Gold Anzlovar, RDN, owner of Sarah Gold Nutrition, a virtual private practice in Boston. “Both are incredibly nutritious.”
Salmon is also an excellent source of protein; contains B vitamins and selenium; and is a good source of phosphorus, according to the U.S. Department of Agriculture (USDA) guidelines. Here are the nutrition facts for 3 ounces (oz), or 85 grams (g), of cooked Atlantic farmed salmon:
- Calories 175
- Total fat 10.5 g
- Protein 18.8 g
- Carbohydrates 0 g
- Dietary fiber 0 g
- Calcium 12.8 milligrams (mg)
- Iron 0.289 mg
- Magnesium 25.5 mg
- Vitamin B12 2.38 micrograms (mcg)
- Selenium 35.2 mcg
- Phosphorus 214 mg
Salmon is full of healthy fats and protein, and is naturally carbohydrate-free, making it ideal for diets such as keto or the Mediterranean diet. A typical serving size is 3 to 4 oz (85 to 113 g), and the American Heart Association recommends at least two servings per week.
Salmon is an “excellent source of the omega-3 fatty acids EPA [eicosapentaenoic acid] and DHA, a type of fat that supports brain health and heart health,” says Gold Anzlovar. These omega-3s have also been shown to reduce cognitive decline, protect memory, and promote optimal brain function in older adults.
“Our body can’t make those acids, so we need to get that from food,” says Angela Blackstone, RDN, of the Ohio State University Wexner Medical Center. “Those have been shown to reduce risk of cardiovascular disease and blood clot formation, lower triglycerides, and reduce inflammation that can cause the arteries to harden.”
“Omega-3s support brain health and development starting in utero all the way through adulthood,” says Gold Anzlovar. Regarding pregnancy and fetal development, omega-3s affect all of the following:
- Length of gestation
- Preterm birth and birth weight
- Peripartum depression
- Postnatal growth patterns
- Visual acuity
- Neurological development and cognitive development,
- Autism spectrum disorder, attention-deficit/hyperactivity disorder, and learning disorders
- Atopic dermatitis, allergies, and respiratory disorders
Salmon is also an excellent source of B vitamins, including B6, which helps the body process amino acids, and neurotransmitters such as serotonin. In one study, vitamin B6 treatment was shown to decrease symptoms of pain in people with carpal tunnel syndrome. It is responsible for more than 100 enzyme reactions necessary for metabolism in the body and is crucial for fetal brain and immune system development during pregnancy.
Vitamin B12 is essential to the production of myelin, a kind of insulation that forms around nerves in the body. It aids in healthy red blood cell formation and DNA synthesis. One 3-ounce serving of cooked salmon provides more than 100 percent of the USDA’s recommended daily value for the vitamin.
“A well-balanced diet would also include selenium,” says Blackstone. Seafood including salmon is a good source of selenium, which aids in reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and infection.
Salmon is one of the few foods that naturally provides vitamin D, says Cara Harbstreet, RD, of Street Smart Nutrition. Vitamin D, which our bodies make naturally when spending time in the sun, is a nutrient that helps to absorb calcium. This is necessary to build strong bones. Our nerves need vitamin D to carry messages from the brain to the rest of the body. One serving of salmon provides nearly the entire recommended daily value for teens and adults: 15 micrograms.
“If buying fresh, cook and eat this fish within one to two days,” says Harbstreet. Frozen options last longer, up to three months. If freezing fresh salmon, pat dry and seal tightly, then freeze quickly. To thaw again, transfer to the refrigerator and thaw overnight.
There is little to no difference in nutrition information between fresh, frozen, or canned salmon, says Gold Anzlovar. The most important thing is buying salmon that suits your budget and that you’ll eat. You can also eat salmon raw if it is labeled sushi grade, meaning it was flash frozen right after catching the fish to kill any parasites or pathogens, says Gold Anzlovar.
Eating either farmed or wild salmon can pose some environmental concerns. Because of the high demand for salmon and declining wild populations, fish farms produce the majority of Atlantic salmon. Farmed salmon are kept in open net pens close to the shore, and if they escape, they can spread disease to the wild population. Seafood standards group Monterey Bay Aquarium Seafood Watch recently downgraded several worldwide fish farms to the avoid category because of chemicals to treat sea lice and the high incidence of escape of diseased fish. Monterey Bay Aquarium Seafood Watch offers a full list of recommendations from which bodies of water to buy fish.
With 19 g of protein and just 175 calories in 3 oz, salmon is a cornerstone of a healthy diet. “It can certainly be part of a plan that is good for overall balance,” says Blackstone, “if someone wants to include it.”
Salmon is recommended as a part of nearly every weight loss diet plan (except for a vegan or vegetarian eating style) including:
Like any perishable food, salmon must be stored safely in the fridge or freezer until ready to eat to avoid any foodborne illnesses.
Studies show that eating too much salmon does carry a risk of ingesting heavy metal pollutants like methylmercury. Salmon is considered a lower mercury fish, says Harbstreet, and the levels of compounds like mercury are typically well below what would be of concern for toxicity. “The benefits usually far outweigh the risks,” she says.
As Earth’s waters have become more polluted with plastics over time, some studies have begun researching the effects on fish. One study found that noticeable levels of microplastics were found in the salmon, water, and sediment on the eastern coast of Vancouver Island, in British Columbia. The microplastic levels were relatively low, though, and did not pose an immediate threat to the health of the fish. Several other studies have shown microplastics in the digestive tracts of fish, including one published in 2016 studying Japanese coastal waters, one published in 2021 of Brazilian fish, and one published in 2018 of fish in Ireland. However, more studies are needed on the link between the incidence of microplastics in fish and the effect on human health.
Farmed salmon is also typically higher in polychlorinated biphenyls (PCBs), an environmental chemical contaminant, than wild salmon because of PCBs in their food. PCBs are associated with adverse health effects, such as potential cancers, and negative effects on the immune, nervous, and endocrine systems.
Overall, salmon is a nutritious choice full of good fats like heart-healthy omega-3s. To get in the recommended two servings per week, start with these recipes:
