Salmon

What Salmon Provides

Salmon is an oily fish, meaning its fat is distributed through the flesh rather than stored in the liver. That fat is rich in the long-chain omega-3 fatty acids EPA and DHA, which are more biologically active than the ALA found in plants. Salmon is also one of the best natural sources of vitamin D and supplies complete protein and B12.

Nutrition Highlights

Omega-3 EPA and DHA

100 g of cooked salmon provides about 2.3 g of EPA and DHA combined. These long-chain omega-3 fatty acids are incorporated into cell membranes and are involved in normal heart function and in the maintenance of normal vision and brain function.

Complete Protein

Around 22 g of protein per 100 g, containing all essential amino acids. Protein contributes to the growth and maintenance of muscle mass.

Vitamin D

About 13 µg of vitamin D per 100 g — well over half the daily requirement. Vitamin D contributes to normal calcium absorption, bone maintenance, muscle function, and immune function. Fatty fish is one of the few natural dietary sources.

Vitamin B12 and Selenium

100 g supplies roughly 3.2 µg of vitamin B12 and 41 µg of selenium. B12 supports normal red blood cell formation and nerve function, and selenium forms part of antioxidant enzymes.

How to Include Salmon in a Balanced Diet

• Baked or grilled as a main with vegetables and grains.
• Flaked cold into salads, sandwiches, or pasta.
• Roasted with lemon, garlic, and herbs.
• Added to fish cakes, curries, or fish pie.
• Canned salmon used for patties or mixed with yogurt and dill.

Who Might Want to Watch Portions

Fish is a common allergen. Larger predatory fish can accumulate mercury, but salmon is low in mercury and is generally recommended once or twice a week. Pregnant women are usually advised to limit oily fish to two portions a week because of other environmental contaminants. Choose wild or responsibly farmed salmon if sustainability matters to you.