proteins

Salmon: Complete Nutrition Guide

Everything you need to know about Salmon — from nutrition facts and health benefits to the best ways to add it to your diet.

208 Calories

20.4g Protein

0g Carbs

13.4g Fat

0g Fiber

Per 100 g (100g) serving

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: 9.5/10

Salmon for Brain Health

DHA omega-3 is essential for brain structure and cognitive function

Relevance: 9.0/10

Salmon for Muscle Building

Complete protein with anti-inflammatory omega-3s for recovery

Relevance: 8.5/10

Salmon for Skin Health

Omega-3s and astaxanthin support skin elasticity and protection

Relevance: 8.5/10

Salmon for Anti Aging

Omega-3s are powerful anti-aging nutrients

Relevance: 8.5/10

Salmon for Recovery

Complete protein and omega-3s aid recovery

Relevance: 8.5/10

Salmon for Longevity

Omega-3s strongly associated with longevity

Relevance: 8.5/10

Salmon for Weight Loss

High protein promotes satiety while omega-3s support metabolism

Relevance: 8.0/10

Salmon for Health Conditions

See how Salmon fits into eating patterns for specific health conditions:

Salmon for Acid Reflux

Salmon can be part of a balanced diet for Acid Reflux.

Salmon for Anxiety

Salmon contains nutrients that can help manage Anxiety.

Salmon for Chronic Fatigue

Salmon contains nutrients that can help manage Chronic Fatigue.

Salmon for Chronic Inflammation

Salmon contains nutrients that can help manage Chronic Inflammation.

Salmon for High Blood Pressure

Salmon contains nutrients that can help manage High Blood Pressure.

Salmon for High Cholesterol

Salmon contains nutrients that can help manage High Cholesterol.

Salmon for Histamine Intolerance

Salmon can be part of a balanced diet for Histamine Intolerance.

Salmon for Insulin Resistance

Salmon can be part of a balanced diet for Insulin Resistance.

Salmon for Iron Deficiency

Salmon contains nutrients that can help manage Iron Deficiency.

Salmon for Irritable Bowel Syndrome

Salmon can be part of a balanced diet for Irritable Bowel Syndrome.

Salmon for Muscle Cramps

Salmon can be part of a balanced diet for Muscle Cramps.

Salmon for Osteoporosis

Salmon contains nutrients that can help manage Osteoporosis.

Salmon for Type 2 Diabetes

Salmon contains nutrients that can help manage Type 2 Diabetes.

Compare Salmon with Other Foods

Side-by-side nutrition comparisons to help you choose:

How 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.