Key takeaways
- Salmon provides essential nutrients like omega-3 fatty acids, protein, B vitamins, selenium, and potassium. These nutrients can support heart health, brain function, and bone strength — among other benefits.
- Regular salmon consumption may help reduce inflammation, support weight management, and lower risk factors for chronic diseases, such as heart disease. Eating two portions of oily fish, such as salmon, per week can help you get the benefits.
- Wild and farmed salmon offer similar health benefits, and both canned and fresh salmon are nutritious. It can be grilled, baked, or steamed, making it an accessible way to incorporate nutrient-dense foods into your diet.
Salmon is a highly nutritious food, often being described as a superfood due to its potential health benefits.
The popular fatty fish is not only rich in nutrients but may also help reduce certain risk factors for several diseases. What’s more, it’s tasty, versatile, and widely available.
The nutritional value of salmon can vary slightly depending on its type and preparation. For example, some wild salmon may be higher in protein than farmed salmon, while smoked salmon can be higher in sodium than fresh salmon.
Here is a closer look at the nutritional value for a 3.5 ounce (oz) or 100 gram (g) serving of cooked
| Wild salmon | Farmed salmon | |
|---|---|---|
| Calories | 182 | 206 |
| Protein | 25.4 g | 22.1 g |
| Fat | 8.13 g | 12.4 g |
| Vitamin B12 | 127% of the | 117% of the DV |
| Vitamin B6 | 56% of the DV | 38% of the DV |
| Selenium | 85% of the DV | 75% of the DV |
| Niacin | 63% of the DV | 50% of the DV |
| Pantothenic acid | 38% of the DV | 30% of the DV |
| Thiamine | 23% of the DV | 28% of the DV |
| Phosphorus | 21% of the DV | 20% of the DV |
SummarySalmon is a great source of protein, healthy fats, and various essential vitamins and minerals.
Watch now:
Salmon is a
Researchers have linked EPA and DHA to several impressive health benefits, such as:
decreasing inflammation- lowering blood pressure and the risk of cardiovascular disease
supporting cognitive function and neurological development
What’s more,
Consuming
Protein plays a number of essential roles in your body, including building and repairing cells, protecting bone health, maintaining muscle mass during weight loss and as you get older.
The United States Department of Agriculture (USDA) Dietary Guidelines for Americans suggest that most adults consume 1.2 to 1.6 g of protein per kilogram (kg) of body weight every day.
In addition to being high in omega-3s, which can help lower blood pressure, salmon is also high in potassium. This is especially true of
Potassium works with sodium to help
One 2023 review reports that potassium can help lower blood pressure and may improve outcomes linked to a high salt intake, such as the risk of stroke.
Research, including a 2023 analysis of 18 studies, suggests that eating salmon regularly may help lower cardiovascular disease risks.
This is due, in large part, to salmon’s rich omega-3 content.
Firstly, high blood pressure is a significant risk factor for cardiovascular disease. Salmon’s blood pressure-lowering properties can help reduce the risk of cardiovascular disease.
Also, many people have too many omega-6 fatty acids in their blood in relation to omega-3s.
Also, some research suggests that regular consumption of fatty fish may be linked to improvements in lipid levels, including lower triglyceride levels and higher HDL (or “good”) cholesterol.
As a high protein food, salmon may help regulate the hormones that control appetite and help you feel full.
Your body burns slightly more calories while digesting protein-rich foods, such as salmon, compared with other foods.
Plus, a 2025 review of previous research suggests that omega-3 fatty acids may help improve lipid levels and reduce inflammation in fat tissue, which otherwise can contribute to obesity.
Salmon is a good source of astaxanthin, a carotenoid antioxidant that research has linked to several powerful health effects.
Some animal research suggests that astaxanthin can help prevent the buildup of fatty plaque and cholesterol in the arteries, which could help lower the risk of heart disease.
In addition, researchers believe astaxanthin can work with omega-3 fatty acids to reduce inflammation.
What’s more, astaxanthin may even help reduce light-induced skin damage and skin aging.
Salmon can provide powerful protection from inflammation.
Several studies have suggested that eating more salmon and other types of seafood could help reduce several markers of inflammation. In fact, a
A growing body of research suggests that including salmon in your diet may slow cognitive decline and preserve brain function.
One
Another 2020 study reported that a higher fish intake was linked to improvements in memory performance and markers of brain health in healthy adults.
In addition to protecting brain health, some studies suggest that salmon may support mental health.
According to a 2025 analysis of 35 previous studies, a high intake of fish — at least 2.4 oz or 68.4 g per day — is linked to a significant reduction in depression risk. A high fish intake was also linked to a decrease in risk of pregnancy-related depression.
A
Salmon contains several nutrients that promote eye health and maintain vision.
For example, studies suggest astaxanthin may help prevent certain eye health disorders, including age-related macular degeneration, eye fatigue, uveitis, and cataracts.
Salmon also contains a decent amount of vitamin A per serving, with about 8% of the DV in a 3.5-oz (100 g) serving of
- Selenium: A 3.5 oz (100 g) serving of salmon provides
75% to85% of the DV for selenium. - Phosphorus: A standard, 3.5 oz (100 g) serving of salmon contains around 21% of the DV for phosphorus.
- Vitamin D: Vitamin D plays a central role in bone health by
increasing calcium absorption. Low vitamin D is linked to a higher risk of low bone density and osteoporosis. Around 66% of the DV is in a standard serving of farmed salmon.
Salmon is extremely versatile. It can be steamed, sauteed, smoked, grilled, baked, or poached. Sushi-grade or sashimi-grade salmon can also be eaten raw if handled properly.
Additionally, canned salmon is a quick and inexpensive option that provides health benefits. To avoid potential health risks linked to bisphenol A (BPA), look for BPA-free cans. You can also choose low sodium versions or rinse the fish in water if you’re limiting your sodium intake.
Though salmon is highly nutritious, there are a few health risks to consider.
Salmon and other fish often contain contaminants such as polychlorinated biphenyls (PCBs), dioxin, and mercury, which can harm health if consumed in high amounts. However, there are strict government regulations on the level of contaminants allowed to reduce exposure.
Antibiotics are also often added to feed for farmed fish. Antibiotic use raises environmental concerns and may increase the risk of antibiotic resistance and other long-term health effects.
To help reduce risks, the Environmental Protection Agency (EPA) recommends:
- limiting how much, how often, and what type of fish you eat if you are at a high risk of complications
- eating no more than 2 to 3 servings of 4 oz of fish per week (8 to 12 oz in total per week)
- checking local advisories when eating locally sourced fish
Salmon is a nutritional powerhouse that offers several impressive health benefits, being a rich source of protein, omega-3 fatty acids, and many essential vitamins and minerals.
Consuming at least two servings per week can help you meet your nutrient needs and may reduce the risk of several diseases.
Just one thing
Try this today: In addition to salmon, there are plenty of other nutritious varieties of fish you can enjoy. Check out this article on the top 12 healthiest fish to add some diversity to your diet.
