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5 Key Benefits of Salmon (and Full Nutrition Profile)

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Salmon is one of the most popular varieties of oily fish, offering high levels of omega-3, selenium, and vitamins D and B12.

In this article, we examine 5 primary benefits of consuming salmon, what recent scientific research shows, and what it means for you.

We’ll also examine the full nutrition profile of salmon, so that you know precisely what nutrients it provides.

Table of contents

Benefits of Salmon

Three raw farmed Atlantic salmon fillets.

Here are five primary benefits of salmon, based on both its nutrient content and findings from scientific studies.

1) High in Vitamin D

Some foods naturally contain high levels of vitamin D, and salmon is among the best dietary sources.

USDA data shows that a 178-gram half-fillet of cooked salmon provides 23.3 mcg of vitamin D; approximately 117% of the daily value.

However, research suggests that whether salmon can help to meet vitamin D requirements is a complex topic:

  • 2019 randomized trial: This study found that 750 grams of salmon per week helped to limit a seasonal decline in vitamin D levels in Norway during fall, a time characterized by limited sunlight. However, it did not completely stop the decline.
  • 2024 randomized trial: Over a period of eight weeks, daily consumption of salmon products containing approximately 5 mcg vitamin D did not sufficiently maintain vitamin D levels of young women.

Nutritionist’s Note

While salmon is an excellent source of vitamin D, many states (New York) and countries (United Kingdom, Sweden) recommend supplementation during the winter months due to low sunlight levels.

While we can obtain vitamin D from food, daily supplementation is a more reliable method for maintaining vitamin D levels.

For this reason, check your local guidance on vitamin D intake, and consult with a healthcare provider if you need any guidance.

2) Omega-3 and Heart Health

Salmon is among the best dietary sources of omega-3, with a 178g half-fillet typically providing 1.23g of EPA and 0.30g of DHA — the two primary omega-3 fatty acids.

A 2023 analysis of 90 studies found an association between higher omega-3 intake and lowered cardiovascular risk markers, such as triglycerides and non-HDL-C (non-high-density lipoprotein). These effects were more pronounced in individuals with overweight and high cholesterol levels.

Research specifically on salmon intake has demonstrated that:

  • Blood levels: Consuming farmed Atlantic salmon leads to an increased accumulation of omega-3 in the blood.
  • Omega-3 and omega-6: An older 2013 study found that consuming a 180g serving of farmed Atlantic salmon twice weekly lowered blood omega-6 levels and increased omega-3 levels. The study noted that this changed blood levels to those associated with lower cardiovascular risk.
  • Salmon vs. fish oil: A 2021 study found that intact (whole) salmon increased blood levels more significantly than defatted fish consumed alongside fish oil. This suggests the whole food structure of oily fish may be better for increasing omega-3 levels than isolated fish oil.

Nutritionist’s Note

There are some nuances to understand about the salmon vs fish oil study.

The first of these is that it was a relatively small study (13 participants), so larger studies are necessary to confirm the finding.

Another key aspect to consider is the dose. While omega-3 in whole salmon may be easier to absorb than fish oil, this doesn’t automatically make it a better choice. For example, a fish oil supplement may provide significantly higher, reliable daily doses.

In other words, both salmon and fish oil supplements can have their place in omega-3 intake.

3) Antioxidant Content: Astaxanthin

Salmon contains a carotenoid called astaxanthin that has antioxidant properties. Just like carotenoids are responsible for the orange pigment of carrots, they also influence the orange-pink appearance of salmon.

Research on astaxanthin and its potential benefits is ongoing, with systematic reviews of clinical trials finding that astaxanthin may help support:

If you’re wondering what this means for you, then we should look at whether salmon provides an effective dose of astaxanthin. Firstly, data indicates that farmed Atlantic salmon may only contain up to 1.1 mg astaxanthin per 4oz (113g) serving, while wild sockeye salmon can contain as much as 4.5 mg.

While these amounts are significantly lower than the 12 mg clinical dose mentioned above, a 2022 study involving 41 participants found that two servings of salmon per week over five weeks led to higher blood astaxanthin levels. However, wild-caught salmon was found to contain approximately four times as much astaxanthin as farmed salmon.

4) Rich in Selenium and B12

Another key benefit of salmon is that it’s an incredibly rich source of selenium and vitamin B12.

A 178g half-fillet of cooked salmon provides 73.7 mcg of selenium, which is 134% of the daily value, and 4.98 mcg of vitamin B12, equal to 208% of the daily value.

In other words, just a half-fillet of salmon likely provides more than 100% of daily needs, as the daily value is based on a typical 2,000-calorie diet.

A 2022 randomized trial also found that consuming salmon-based supplements was a reliable way to increase blood levels of vitamin B12 and selenium.

Vitamin B12 is important for energy and DNA production as well as maintaining healthy blood and cells. Meanwhile, selenium has crucial functions in the body’s antioxidant system, helping to protect cells and keep us healthy.

5) May Support Cognitive Health

Potentially due to its omega-3 and astaxanthin content, research has linked salmon consumption to potential cognitive benefits compared to meat intake.

However, many of the differences were non-significant, so the low level of certainty means any effect is likely to be small.

Additionally, these findings are not unique to salmon, with a systematic review suggesting that oily fish may improve cognitive development – the way someone thinks and learns, in children.

The potential cognitive benefits of other oily fish, such as mackerel, have also been the subject of research.

Does Salmon Have Any Drawbacks?

Some context-dependent downsides of salmon include its potential to be contaminated with pollutants and fish allergies, which are relatively uncommon.

Pollutants

Pollutants, such as dioxins and metals, have been found in both wild and farmed salmon. However, data shows that these pollutants tend to be higher in wild Atlantic salmon than farmed salmon.

Based on analyses of 2300 samples of farmed salmon between 1999 and 2011, contaminants like mercury, arsenic, and dioxins, decreased over this period.

Once again, pollution in commercial seafood isn’t a concern exclusive to salmon, and it affects larger fish (like tuna) that are higher on the food chain more significantly.

Somewhat reassuringly, short-term data from a 2020 randomized trial found that consuming oily fish (mostly farmed salmon) at 630g per week had no effect on blood levels of pollutants over six months.

Salmon’s Mercury Content

The FDA’s Monitoring Program (1990–2012) found that salmon had a mean mercury concentration of 0.022 PPM (0.02 mg of mercury per kg). This compares favorably to fish like cod, which had a mean mercury concentration of 0.11 PPM.

For this reason, joint advice from the FDA and EPA list canned, fresh, and frozen salmon among the “best choices” for children and pregnant women.

Nutritionist’s Note

It is entirely understandable that hearing about pollutants in food can be worrying. However, it is often best not to over-think this; remember that all foods have respective benefits and drawbacks.

In the case of salmon, I would personally say its overall package of key nutrients outweighs its (comparatively) low pollutant levels among seafood.

You can learn more about the mercury content of seafood here.

Fish Allergies (Rare)

Like any other fish, it is possible for people to have an allergic reaction to salmon.

According to ThermoFisher Scientific, fish allergy has a global prevalence of 0.2%, with this figure sitting at 0.4% in the United States.

Individuals with any concerns over potential fish allergies should consult with their healthcare provider.

Salmon’s Nutrition Profile

For those wanting more in-depth information on salmon’s nutrient content, we’ll now present its complete nutritional profile.

These tables use data sourced from the USDA’s FoodData Central database for cooked, farmed Atlantic salmon per 100g and per 178g half-fillet. We opted for farmed Atlantic salmon as it’s the most commonly-consumed variety.

We have calculated percent daily values (% DV) for each nutrient using the most recently published daily values from the FDA.

Nutrient Per 100g (% DV) Per 178g 1/2 fillet (% DV)
Calories 206 kcal 367 kcal
Carbohydrates 0g (0%) 0g (0%)
Fiber 0g (0%) 0g (0%)
Sugars 0g 0g (0%)
Fat 12.4g (16%) 22.1g (28%)
Saturated fat 2.4g (12%) 4.27g (21%)
Monounsaturated fat 4.18g 7.44g
Polyunsaturated fat 4.55g 8.1g
Omega-3 2.62g 4.66g
Omega-6 1.94g 3.44g
Protein 22.1g (44%) 39.3g (79%)
Cholesterol 63 mg (21%) 112 mg (37%)
Table 1: Typical calorie and macronutrient content of cooked, farmed Atlantic salmon per 100g and per 178g half-fillet

Vitamins

Vitamin Per 100g (% DV) Per 178g 1/2 fillet (% DV)
Vitamin A (RAE) 69 mcg (8%) 123 mcg (14%)
Vitamin C 3.7 mg (4%) 6.59 mg (7%)
Vitamin D 13.1 mcg (66%) 23.3 mcg (117%)
Vitamin E 1.14 mg (8%) 2.03 mg (14%)
Vitamin K 0.1 mcg (<1%) 0.18 mcg (<1%)
Thiamin (B1) 0.34 mg (28%) 0.61 mg (51%)
Riboflavin (B2) 0.14 mg (11%) 0.24 mg (18%)
Niacin (B3) 8.04 mg (50%) 14.3 mg (89%)
Pantothenic acid (B5) 1.48 mg (30%) 2.63 mg (53%)
Vitamin B6 0.65 mg (38%) 1.15 mg (68%)
Folate (B9) 34 mcg (9%) 60.5 mcg (15%)
Vitamin B12 2.8 mcg (117%) 4.98 mcg (208%)
Choline 90.5 mg (16%) 161 mg (29%)
Table 2: Typical vitamin content of cooked, farmed Atlantic salmon per 100g and per 178g half-fillet

As the table shows, a half-fillet of cooked salmon provides high levels (>20% DV) of vitamins B1, B3, B5, B6, B12, vitamin D, and choline.

Minerals

Mineral Per 100g Per 178g half-fillet
Calcium 15 mg (1%) 26.7 mg (2%)
Iron 0.34 mg (2%) 0.61 mg (3%)
Magnesium 30 mg (7%) 53.4 mg (13%)
Phosphorus 252 mg (20%) 449 mg (36%)
Potassium 384 mg (8%) 684 mg (15%)
Sodium 61 mg (3%) 109 mg (5%)
Zinc 0.43 mg (4%) 0.77 mg (7%)
Copper 0.05 mg (6%) 0.09 mg (10%)
Manganese 0.02 mg (1%) 0.03 mg (1%)
Selenium 41.4 mcg (75%) 73.7 mcg (134%)
Table 3: Typical mineral content of cooked, farmed Atlantic salmon per 100g and per 178g half-fillet

A half-fillet of cooked salmon is high (>20% DV) in phosphorus and selenium.

Nutritionist’s Note

While the nutritional data above represents the most commonly-used type of salmon, there are several salmon varieties. These include sockeye, chum, and pink salmon, and they all have slightly different nutritional composition.

If you would like to see how these different varieties compare, you can find this information in this guide to the different types of salmon.

Is Salmon a Good Choice For You?

Salmon provides a beneficial package of omega-3, protein, vitamins B12 and D, and selenium.

Since it’s also among the lowest-mercury fish options, it is likely a beneficial dietary addition for people looking to increase their intake of these key nutrients.

References

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