Salmon Nutrition and Health Benefits

Salmon ranks among the most nutrient-dense foods available.

This widely loved fatty fish not only provides a wealth of nutrients but may also lower certain risk factors for multiple diseases.

Beyond its health benefits, it’s flavorful, adaptable, and easy to find.

This piece will review the primary advantages of eating salmon and offer simple ways to include it in your meals.

Salmon nutrition facts

Nutrient levels in salmon can differ slightly depending on the type. For instance, farmed salmon tends to have a bit more healthy fats and calories, while wild-caught salmon usually offers slightly more protein (1, 2).

Still, both varieties supply many essential nutrients, such as selenium, phosphorus, and B-complex vitamins (1, 2).

Below is a breakdown of the nutrition for a 3.5-ounce (100-gram) portion of cooked wild and farmed salmon (1, 2):

Salmon is notably rich in selenium, a mineral involved in DNA production, thyroid hormone function, and reproductive health (3).

It’s also an excellent source of omega-3 fatty acids, heart-friendly fats that help reduce inflammation and support cognitive health (4).

Additionally, salmon supplies abundant vitamin B12, necessary for making red blood cells and maintaining central nervous system health (5).

Summary: Salmon delivers high-quality protein, beneficial fats, and a range of essential vitamins and minerals.

Salmon health benefits

1. Packed with omega-3 fatty acids

Salmon is among the top food sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

A 3.5-ounce (100-gram) serving of farmed salmon offers about 2.3 grams of long-chain omega-3s, while the same amount of wild salmon contains roughly 2.2 grams (1, 2).

Omega-3s are “essential” fats, meaning you must obtain them from foods because your body cannot manufacture them.

Health organizations commonly recommend that adults aim for at least 250–1,000 mg of combined EPA and DHA daily (6).

EPA and DHA have been linked to many benefits, including lower inflammation, reduced blood pressure, decreased cancer risk, and improved function of the cells lining blood vessels (7, 8, 9, 10).

A review of 22 trials showed that EPA and DHA supplementation can reliably improve arterial function, particularly in smokers, people with overweight or high cholesterol, and those with metabolic syndrome (11).

Moreover, evidence indicates that obtaining these fats from fish raises body levels more effectively than taking fish oil capsules (12, 13).

Aim for at least two servings of salmon weekly to help satisfy your omega-3 needs.

Summary Salmon is rich in long-chain omega-3s, which help reduce inflammation, lower blood pressure, and improve several disease risk factors.

2. Excellent source of protein

Salmon provides a generous amount of high-quality protein.

Like omega-3s, protein is an essential nutrient that must come from your diet.

Protein supports many bodily functions, such as wound healing, preserving bone strength, and maintaining muscle mass during weight loss and aging (14, 15, 16, 17).

Recent guidelines suggest each meal should supply roughly 20–30 grams of quality protein for ideal health (18).

For perspective, a 3.5-ounce (100-gram) portion of salmon gives about 22–25 grams of protein (1, 2).

Summary: Protein is vital for healing, bone health, and muscle maintenance. Salmon supplies roughly 22–25 grams of protein per 3.5-ounce (100-gram) serving.

3. High in B vitamins

Salmon is a superb source of B-complex vitamins.

Here are the B vitamin amounts in 3.5 ounces (100 grams) of wild salmon (2):

• Vitamin B12: more than 100% of the DV
• Niacin: 63% of the DV
• Vitamin B6: 56% of the DV
• Riboflavin: 38% of the DV
• Pantothenic acid: 38% of the DV
• Thiamine: 23% of the DV
• Folic acid: 7% of the DV

These vitamins help convert food into energy, support DNA creation and repair, and help control chronic inflammation that can contribute to disease (19, 20).

Research also indicates B vitamins collectively help maintain optimal brain and nervous system function (19).

Summary: Salmon provides several B vitamins needed for energy production, inflammation control, and protecting brain and heart health.

4. Good source of potassium

Salmon contains a sizable amount of potassium.

This is especially true of wild salmon, delivering about 13% of the DV per 3.5 ounces (100 grams), compared with 8% for farmed salmon (1, 2).

In fact, wild salmon supplies more potassium per serving than the same amount of banana, which offers around 9% of the DV (21).

Potassium helps regulate blood pressure and may lower stroke risk (22, 23).

Review data show potassium supplementation can meaningfully lower blood pressure in hypertensive people, especially those with high sodium intake (24).

Potassium works together with sodium to balance fluids and reduce blood pressure by preventing excess water retention (25).

Summary: A 3.5-ounce (100-gram) serving of salmon provides up to 13% of the DV for potassium, which helps control blood pressure and fluid balance.

5. Loaded with selenium

Selenium is a trace mineral found in soil and in foods like salmon (3).

Although needed in small amounts, selenium is important for health.

Research shows selenium supports bone health, can lower thyroid antibodies in autoimmune thyroid disease, and might reduce the risk of certain cancers (26, 27, 28).

A 3.5-ounce (100-gram) portion of salmon supplies about 75–85% of the DV for selenium (1, 2).

Eating salmon and other seafood can raise blood selenium in people with low dietary selenium (29, 30).

One older trial showed blood selenium rose more in people who ate two servings of salmon weekly than in those taking fish oil supplements with less selenium (30).

Summary: A 3.5-ounce (100-gram) serving of salmon provides 75–85% of the DV for selenium, which may promote bone and thyroid health and help protect against some cancers.

6. Contains astaxanthin

Astaxanthin is an antioxidant linked to multiple beneficial effects. As a carotenoid, it gives salmon its characteristic pink-red color (31).

Astaxanthin appears to lower cardiovascular risk by reducing LDL oxidation and raising HDL cholesterol (32).

Some studies suggest astaxanthin may reduce inflammation, lower oxidative stress, and protect against arterial plaque formation, potentially reducing heart disease risk (33).

Astaxanthin also seems to work alongside omega-3s in salmon to shield the brain and nervous system from inflammation (34).

Furthermore, astaxanthin may help prevent skin damage and slow visible signs of aging.

One review concluded astaxanthin could act as an antioxidant, lessen wrinkle appearance, improve skin elasticity, and protect skin cells from harm (35).

Estimates suggest salmon contains about 0.4–3.8 mg of astaxanthin per 3.5 ounces (100 grams), with sockeye salmon having the most (36).

Summary: Astaxanthin is an antioxidant in salmon that may benefit heart, brain, nervous system, and skin health.

7. May lower heart disease risk

Regularly eating salmon may help reduce the risk of heart disease (37).

This benefit largely stems from salmon’s ability to raise blood levels of omega-3 fatty acids. Many people have an imbalance favoring omega-6 fats over omega-3s (38).

An unfavorable omega-6 to omega-3 ratio has been associated with increased cardiovascular risk (39).

In one study, eating two servings of farmed salmon per week raised omega-3 levels by 8–9% and lowered omega-6 concentrations after four weeks (40).

Other research links regular fish intake to lower triglycerides and improvements in several heart disease risk markers (41, 42).

Summary: Eating salmon can help guard against heart disease by increasing omega-3s, lowering omega-6s, and reducing triglyceride levels.

8. May help with weight control

Including salmon regularly in your diet can support weight loss and maintenance.

Like other protein-rich foods, it helps regulate appetite hormones and promote fullness (43).

Protein also temporarily boosts metabolic rate more than carbs or fats, which helps burn more calories after eating protein-heavy foods like salmon (43).

Additionally, some research indicates omega-3s from salmon and other fatty fish may aid weight loss and reduce abdominal fat in people with obesity when paired with an active lifestyle, though additional studies are needed (44, 45).

One trial in children with nonalcoholic fatty liver disease found that DHA supplementation (the main omega-3 in salmon) led to larger reductions in liver and belly fat than placebo (45).

Salmon is also relatively low in calories — a 3.5-ounce (100-gram) serving of farmed salmon has about 206 calories, while wild salmon has around 182 calories (1, 2).

Summary: Salmon may support weight management by curbing appetite, temporarily raising metabolism, and helping reduce abdominal fat.

9. Can help reduce inflammation

Salmon offers strong protection against chronic inflammation.

Many researchers believe inflammation underlies much of chronic disease, including heart disease, diabetes, and cancer (46).

Multiple studies indicate that eating more salmon and other seafood can lower markers of inflammation (47, 48).

In a study of 4,105 people, frequent fish intake was linked to lower white blood cell counts, commonly used as an indicator of chronic inflammation (47).

A 2014 review found that fish oil supplements significantly decreased specific inflammation markers, including CRP, IL-6, and TNF-alpha (49).

Summary: Salmon and similar fatty fish can lower inflammation, potentially reducing disease risk and easing symptoms in inflammatory conditions.

10. May protect brain health

Growing evidence suggests that eating salmon may improve brain function.

Both fatty fish and fish oil are associated with protecting fetal brain development during pregnancy, slowing cognitive decline, and preserving brain health (50, 51, 52).

One review reported that at least two servings of fish weekly were linked to a 10% lower dementia risk and a 30% lower Alzheimer’s risk (51).

A 2020 review also concluded fish consumption can enhance memory, support cognitive function, and help preserve brain structure in healthy adults (52).

Summary: Regular salmon intake may protect fetal brain development in pregnancy, maintain cognitive function, and lower dementia risk.

11. Can improve mental health

Beyond cognitive benefits, some studies suggest salmon could support mental health due to its omega-3 content.

A review of 10 studies found that eating at least one serving of fish per week, or consuming about 500 mg of omega-3s per day, was associated with a lower risk of depression, particularly among women (53).

However, higher-quality randomized controlled trials are still needed.

In a small trial of 23 young adults, omega-3 supplementation resulted in notable reductions in depressive symptoms after 21 days (54).

Some evidence also suggests omega-3s may ease anxiety and improve mood, though more research is required (55, 56, 57).

Summary: Some research suggests that eating fish or increasing omega-3 intake might lower symptoms of depression and anxiety and enhance mood.

12. May support eye health

Salmon contains nutrients that promote eye health and help preserve vision.

For example, astaxanthin has been studied for its potential to prevent certain eye conditions, including age-related macular degeneration, eye fatigue, uveitis, and cataracts (58).

Salmon also provides vitamin A — roughly 8% of the DV per 3.5-ounce (100-gram) serving of farmed salmon (1).

Vitamin A is vital for vision and is a precursor for pigments in the eye’s photoreceptors (59, 60).

Moreover, omega-3 fats from salmon may be helpful in managing dry eye disease (61, 62).

Summary: Salmon provides astaxanthin, vitamin A, and omega-3s, all of which can contribute to healthy eyes and vision.

13. Could support bone health

Salmon is a strong source of vitamin D, with farmed salmon offering about 66% of the DV per 3.5-ounce (100-gram) serving (1).

Vitamin D is crucial for bone health because it enhances calcium absorption (63).

Low vitamin D levels are linked to greater bone loss and lower bone mineral density in older adults (64).

Salmon also contains phosphorus, another mineral important for healthy bones (65).

Some studies suggest higher fish intake may be associated with a reduced osteoporosis risk in certain groups, though additional research is warranted (66, 67).

Summary: Salmon’s vitamin D and phosphorus content can help support bone health; some evidence links fish consumption with lower osteoporosis risk, but more studies are needed.

14. Tasty and versatile

Salmon is undeniably delicious. It has a mild, delicate flavor that’s less “fishy” than some other oily fish like sardines or mackerel.

It’s also extremely versatile — you can steam, sauté, smoke, grill, bake, or poach it. It’s even served raw in sushi and sashimi.

Canned salmon is an affordable, convenient option that offers similar health benefits to fresh fish. Most canned salmon is wild-caught and nutritionally excellent.

When buying canned salmon, choose BPA-free cans to reduce potential exposure to this chemical.

How to add more salmon to your meals

Here are some simple, healthy ways to enjoy more salmon:

• Swap canned salmon for tuna in tuna-style salads made with a healthier mayo.
• Make a Cobb salad using canned salmon, hard-boiled eggs, avocado, lettuce, and tomatoes.
• Enjoy smoked salmon with cream cheese on sprouted-grain bread topped with cucumber or tomato.
• Try grilled salmon served with avocado sauce.
• Bake an herb-crusted salmon fillet with a side of roasted vegetables for a quick weeknight meal.

Summary: Salmon is delicious and easy to prepare in many ways. Canned salmon is a handy, budget-friendly alternative.

Potential risks of eating salmon

While salmon is highly nutritious and can be a beneficial part of a balanced diet, there are some potential downsides to be aware of.

Both wild and farmed salmon can contain contaminants such as polychlorinated biphenyls (PCBs) and dioxins, which may disrupt hormones and harm health if consumed in excessive amounts (68, 69, 70).

Governments enforce limits on contaminants in fish feed to help lower contaminant levels in seafood (71).

Antibiotics are often used in farmed fish production. This practice raises environmental concerns and could contribute to antibiotic resistance and other long-term issues (72, 73).

If you’re worried about antibiotics, you may want to avoid fish sourced from regions with less strict regulations, such as parts of Chile (74).

Salmon contains some mercury, though far less than higher-mercury species like swordfish or shark (75).

For pregnant people, guidelines typically advise consuming 2–3 servings of fatty fish, including salmon, per week and avoiding raw or undercooked seafood (76, 77).

Summary: Salmon may contain contaminants and trace metals like mercury if eaten in large quantities. Farmed fish from some areas may be treated with more antibiotics, which could contribute to antibiotic resistance.

The bottom line

Salmon is a nutritional powerhouse that delivers a wide array of health benefits.

Eating at least two servings per week can help you meet nutrient requirements and lower the risk of various diseases.

Plus, salmon is delicious, satisfying, and adaptable — making it a smart regular addition to a healthy eating pattern that could enhance both your wellbeing and quality of life.

Just one thing

Try this today: In addition to salmon, many other types of fish are highly nutritious. For variety and additional information, see this article on the top 12 healthiest fish. Also, if you like smoked preparations, check out smoked salmon calories to compare options.