Salmon Nutrition Facts
Salmon provides 121 calories, 17g of protein, 5.4g of fat (including beneficial omega-3 fatty acids and the healthful polyunsaturated and monounsaturated fats), and 37.4mg of sodium. There is no fiber, sugars, or carbohydrates in salmon. The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, salmon.
Carbs
Salmon is naturally free of carbohydrates, including fiber and sugar.
Fats
A 3-ounce serving of raw salmon has 5.4 grams of fat. Of this, about 1.5 grams are from beneficial omega-3 fatty acids including EPA and DHA. Less than 1 gram comes from saturated fat.
The fatty acid profile of salmon varies depending on whether it is farm-raised or wild-caught. Farmed salmon is higher in fat content overall, including saturated fat. Wild salmon is leaner.4
Protein
There are 17 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. Regardless, salmon is an excellent source of high-quality complete protein that provides all of the essential amino acids our bodies require.
Vitamins and Minerals
Salmon provides vitamin A and multiple B vitamins. It is one of the few natural food sources of vitamin D (wild salmon is a particularly good source).5 Salmon is also rich in several minerals, including magnesium, potassium, phosphorus, zinc, and selenium. Additionally, canned salmon contains lots of calcium (due to the edible bones).
Calories
A three-ounce serving of salmon provides 121 calories, most of which come from protein. Some calories also come from healthy fat.
Health Benefits
Fish has been long considered a health-promoting food. Salmon, in particular, is rich in a variety of nutrients.
Supports Heart Health
The American Heart Association recommends eating fish twice a week for heart health.6 People who eat fish regularly seem to be protected from a host of cardiovascular conditions. Omega-3 fats help prevent stroke-causing blood clots and reduce inflammation, a strong player in the progression of heart disease. Salmon is also a good source of potassium, which keeps blood pressure down.7
Reduces Risk of Osteoporosis
Canned wild salmon is an excellent source of both vitamin D and calcium—two essential bone-building nutrients. While farmed salmon also provides some vitamin D, the amount varies based on the type of feed used.
Studies predict that increasing the vitamin D content of farm-raised salmon would have positive effects on human bone health.5 Salmon’s high protein content also contributes to bone health by supporting muscle strength.
Boosts Mood
Salmon protein is made up of all of the amino acids, including those that serve as precursors to mood-regulating neurotransmitters. The consumption of fish has been linked to lower risk of depression. The omega-3 fats in salmon are also beneficial for the brain and have been suggested in several studies to improve mood as well.8
Promotes a Healthy Pregnancy
The omega-3s in salmon, specifically DHA, are strongly associated with fetal brain and nervous system development. Insufficient omega-3 intake during pregnancy and breastfeeding has been found to hinder infant brain growth.9 Salmon is lower in mercury than larger fish, like tuna or swordfish, making it a better choice for people who want to eat fish during their pregnancy.
May Help Prevent Alzheimer’s Disease
Some research suggests that omega-3s have the potential to protect against cognitive decline, such as Alzheimer’s disease.10 While more research is needed to confirm this benefit, it appears that the overall nutrient intake from whole foods provides cumulative effects that extend beyond those of omega-3 supplementation alone.
Wild salmon owes its orange hue to the antioxidant astaxanthin. Astaxanthin is a carotenoid with neuroprotective properties that appear to work in conjunction with omega-3s to slow the aging of the brain.11
Allergies
Allergy to fish, including salmon, is potentially life-threatening with anaphylaxis as a common symptom.12 Fish allergies are different than allergies to other types of seafood, like shellfish. It’s not unusual for fish allergies to appear later in life rather than during childhood. If you suspect an allergy to salmon or other finned fish, see an allergist for a full evaluation and treatment plan.
Adverse Effects
There is some controversy about eating wild versus farmed salmon. While early studies suggested that farm-raised salmon was higher in mercury, more recent studies have not found this to be the case.2 In fact, some studies even suggest that farm-raised salmon is likely to contain less mercury in some locations.13
There is some concern among researchers because chronic consumption of mercury and other pollutants has been linked to an increased risk of obesity, type 2 diabetes, metabolic disorders,14 stroke,15 and cancer16 in certain populations. But researchers also acknowledge that the benefits of salmon consumption may outweigh potential risks.17 To reduce your risk and gain the benefits of eating salmon, look for wild-caught salmon, if possible. Enjoy fish in moderation, about twice per week.