What is Salmon?
Salmon is arguably the most nutritious fish available, packed with omega-3 fatty acids, high-quality protein, and exceptional amounts of vitamin D and B12. Wild-caught salmon is considered superior to farmed for omega-3 content and environmental sustainability.
Key Highlights
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Salmon Nutrition Facts
Nutrition values per 100 g (100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 208 | - |
| Total Fat | 13.4g | 17% |
| Saturated Fat | 0g | 0% |
| Monounsaturated Fat | 4.4g | - |
| Polyunsaturated Fat | 4.3g | - |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | - |
| Protein | 20.4g | 41% |
| Vitamins | ||
| Vitamin D | 11µg | 55% |
| Vitamin B12 | 3.2µg | 133% |
| Vitamin B6 | 0.6mg | 35% |
| Minerals | ||
| Potassium | 363mg | 8% |
| Selenium | 36.5µg | 66% |
| Phosphorus | 240mg | 19% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Salmon
Exceptional source of heart-protective omega-3s
Exceptional source of heart-protective omega-3s
Supports brain health and cognitive function
Supports brain health and cognitive function
Provides rare dietary vitamin D
Provides rare dietary vitamin D
High-quality complete protein
High-quality complete protein
Anti-inflammatory properties
Anti-inflammatory properties
Salmon for Your Health Goals
Discover how Salmon can support your specific nutrition and health goals:
Salmon for Heart Health
Omega-3 fatty acids significantly reduce cardiovascular disease risk
Relevance: 9.5/10Salmon for Brain Health
DHA omega-3 is essential for brain structure and cognitive function
Relevance: 9.0/10Salmon for Muscle Building
Complete protein with anti-inflammatory omega-3s for recovery
Relevance: 8.5/10Salmon for Skin Health
Omega-3s and astaxanthin support skin elasticity and protection
Relevance: 8.5/10Salmon for Anti Aging
Omega-3s are powerful anti-aging nutrients
Relevance: 8.5/10Salmon for Recovery
Complete protein and omega-3s aid recovery
Relevance: 8.5/10Salmon for Longevity
Omega-3s strongly associated with longevity
Relevance: 8.5/10Salmon for Weight Loss
High protein promotes satiety while omega-3s support metabolism
Relevance: 8.0/10How to Select & Store Salmon
🏠 Storage Tips
- Fresh salmon keeps 1-2 days refrigerated
- Freeze for up to 3 months
- Thaw overnight in refrigerator
Best Ways to Eat Salmon
Quick Recipe Ideas
- Baked or roasted with herbs
- Grilled with lemon
- Raw as sushi or sashimi (sushi-grade)
- Smoked on salads or bagels
- Pan-seared with crispy skin
Track Salmon in Your Diet
Use Nutrivio to log Salmon and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
