Salmon Nutrition

Full Nutritional Breakdown (per 100g of cooked wild Atlantic salmon)

Calories: 206
Carbohydrates: 0 grams
Protein: 22 grams
Fat: 13 grams
Saturated Fat: 3.1 grams
Omega-3 Fatty Acids: 2.3 grams
Cholesterol: 63 mg
Sodium: 59 mg
Potassium: 490 mg
Calcium: 12 mg
Magnesium: 29 mg
Phosphorus: 252 mg
Vitamin B12: 3.2 mcg
Vitamin D: 526 IU
Niacin (B3): 8.9 mg
Selenium: 36.5 mcg
Zinc: 0.6 mg

Salmon also contains a rich supply of astaxanthin, a unique antioxidant that gives the fish its signature color and provides protective benefits for the skin, heart, and eyes.

Standout Micronutrients and Their Superpowers

One of the shining stars of salmon nutrition is vitamin D.  With over 500 IU per 100 grams, salmon is one of the best natural food sources of this crucial hormone-like vitamin. It plays a key role in calcium absorption, bone health, immune function, and even mood regulation. For many people who don’t get enough sun exposure, eating salmon regularly can help correct vitamin D deficiencies.  Another essential nutrient in salmon is vitamin B12, which supports red blood cell formation, neurological health, and DNA synthesis.  A single serving of salmon provides more than 100% of your daily needs.  This is especially important for older adults and vegans (who often supplement it) since B12 is primarily found in animal-based foods.  Salmon is also rich in selenium, a trace mineral that supports thyroid function, boosts the immune system, and has antioxidant properties. Selenium works synergistically with omega-3s to protect the body from oxidative stress and chronic inflammation.

Core Health Benefits You Can Feel

The benefits of eating salmon extend across nearly every system in your body.  For your heart, salmon’s omega-3 fatty acids help reduce triglycerides, lower blood pressure, and decrease plaque buildup in arteries. Regular consumption is linked with lower risk of heart attack, stroke, and irregular heart rhythms.  For the brain, omega-3s—especially EPA and DHA—support memory, mood stability, and cognitive sharpness. Studies suggest that omega-3-rich diets may reduce the risk of Alzheimer’s and depression.  If you’re feeling foggy, salmon might just help clear the mental skies.  Your joints and muscles also benefit.  The anti-inflammatory properties of omega-3s can reduce arthritis symptoms, while the high-quality protein promotes muscle repair and growth.  For those with autoimmune issues or chronic fatigue, adding salmon can support healing and energy production.  Salmon is also friendly to your skin and eyes.  Astaxanthin, the antioxidant that gives salmon its pink hue, has been shown to protect against UV damage, enhance skin elasticity, and support eye health by reducing macular degeneration risk.

Ideal Daily Intake: Who Needs Salmon and How Much?

For most adults, two to three servings of salmon per week is an excellent target.  This aligns with guidelines from the American Heart Association and WHO, which recommend consuming fatty fish twice weekly to gain the full cardiovascular and anti-inflammatory benefits.  People who are pregnant, breastfeeding, or recovering from illness may benefit from even more—ideally choosing wild-caught varieties low in mercury.  On the other hand, those taking blood thinners should speak with a doctor before drastically increasing omega-3 intake, since it can amplify the effects.

Real-Life Inspiration: How People Are Using Salmon

Nina, a 43-year-old yoga instructor, began including grilled salmon twice a week in her dinner rotation to fight joint inflammation and boost post-workout recovery.  She swears by the difference: “My flexibility and recovery improved.  Plus, my skin is clearer and glows in a way it didn’t before.”

James, a 29-year-old software developer, used to skip breakfast or grab sugary snacks.  Now he makes salmon salad with avocado and eggs every Sunday and uses it throughout the week in wraps and bowls.  “It keeps me energized through meetings, and I no longer hit that 3 p.m. slump,” he shares.

Samantha, a retiree managing prediabetes, swapped processed meats for baked salmon with lemon and dill.  Her doctor noticed improved blood glucose control in just a few weeks. “It’s tasty, satisfying, and doesn’t mess with my sugar levels,” she says.

Salmon for Fitness and Recovery

Salmon is a true performance food. With its high protein content and anti-inflammatory fats, it supports muscle building, speeds recovery, and reduces soreness after workouts.  Athletes, weightlifters, and weekend warriors alike can benefit from including salmon in their meal plans.  The omega-3s help lower exercise-induced inflammation and muscle damage, allowing for faster bounce-back between sessions.  Eating salmon within a few hours after intense physical activity—paired with a complex carbohydrate like sweet potato or quinoa—provides the building blocks your muscles need to repair and grow.  Even better, salmon helps maintain energy levels during endurance activities.  It fuels long runs, rides, or hikes with sustained energy rather than the quick burst and crash of sugar-heavy snacks.

Fun and Creative Ways to Enjoy Salmon

Salmon can be the star of almost any meal, whether you’re craving something hearty or light, savory or slightly sweet.  Try broiling it with a maple-mustard glaze for a sweet-and-savory twist that pairs beautifully with roasted vegetables. For a Mediterranean spin, bake salmon with cherry tomatoes, olives, and capers.  Feeling adventurous? Whip up salmon tacos with avocado crema and cabbage slaw. Want something light? Flake cooked salmon into a quinoa salad with lemon and dill, or blend it with Greek yogurt and herbs for a savory spread on whole grain crackers.  For a brunch treat, go classic with smoked salmon on a bagel with cream cheese, red onion, and capers.  Or lean sweet by serving salmon alongside mango salsa or a honey-orange glaze.  Salmon is also fantastic grilled on skewers or made into patties for burgers.  The possibilities are endless—and delicious.

How Freshness and Preparation Matter

Freshness makes a significant difference in both flavor and nutrition when it comes to salmon.  Fresh wild-caught salmon has a deeper, more complex taste and higher omega-3 levels than farmed alternatives.  Look for firm flesh, a clean ocean scent, and vibrant color. How you cook salmon also affects its nutritional profile.  Baking, broiling, or steaming preserves more omega-3s compared to deep-frying, which can oxidize healthy fats. Overcooking can also cause nutrient loss and result in a dry, less flavorful experience. Aim for medium doneness—flaky yet moist.  Smoking or curing salmon adds a delicious flavor layer, but be mindful of sodium content.  If you’re watching your salt intake, balance smoked salmon with lower-sodium foods.

Cautions and Considerations

While salmon is an overall nutritional champion, there are a few considerations. Some people may be allergic to fish proteins and should avoid all forms of salmon. Others on certain medications—such as blood thinners or those with bleeding disorders—should talk to their doctor before increasing omega-3 intake, as these fats can mildly thin the blood.  Pregnant individuals should opt for wild-caught salmon to minimize exposure to potential contaminants like mercury, though salmon is generally considered safe and encouraged in moderation during pregnancy.  Finally, be cautious with store-bought salmon products that are heavily processed or include artificial additives. Always read labels and opt for whole, fresh salmon whenever possible.

The Final Word: Why Salmon Deserves the Spotlight

Salmon is the complete package delicious, versatile, and remarkably good for your body. With its powerhouse blend of protein, omega-3s, vitamins, and minerals, salmon fuels your day, strengthens your body, sharpens your mind, and protects your heart. It fits seamlessly into nearly any lifestyle or dietary pattern and offers both indulgence and wellness in every bite.  Whether you’re grilling a fillet, tossing flakes into a salad, or crafting a fancy dinner for guests, salmon shows up and delivers. So let this be your sign: make salmon a star in your weekly meal rotation. Your body, mind, and taste buds will thank you.