What is salmon?
Salmon is an oily fish available wild-caught (such as sockeye, coho and king) or farmed (most often Atlantic). Both types provide protein and omega-3 fats, though fat content, flavor and color vary by species and diet. Canned salmon is an affordable, shelf-stable option with similar nutrition.
Nutrition at a glance
Values are approximate and based on typical figures reported in USDA FoodData Central. Exact amounts vary by variety, size and preparation.
Potential benefits of salmon
- Rich in omega-3 fatty acidsSalmon provides EPA and DHA, omega-3 fats that are important structural components of cell membranes in the heart, brain and eyes. The body can make only small amounts of them, so food sources matter.
- Supports heart health as part of a balanced dietThe Dietary Guidelines for Americans recommend that adults eat about 8 ounces of a variety of seafood per week, in part because seafood consumption is associated with heart health benefits.
- High-quality proteinA serving of salmon provides complete protein, containing all essential amino acids needed to build and maintain muscle and tissue.
- One of few natural sources of vitamin DVitamin D supports bone health by helping the body absorb calcium. Few foods naturally contain it, and fatty fish is among the best.
- Packed with B vitamins and seleniumSalmon contains vitamin B12, niacin and B6, which support energy metabolism, plus the mineral selenium.
Delicious ways to enjoy salmon
- Pan-sear fillets with a quick glaze — try our Honey Garlic Glazed Salmon.
- Flake leftover salmon into grain bowls or salads.
- Mix canned salmon with herbs and breadcrumbs for easy patties.
- Bake salmon on a sheet pan with lemon and seasonal vegetables.
Things to keep in mind
- Cook salmon to an internal temperature of 63°C (145°F) per USDA guidance, or follow your preferred doneness if you're using sushi-grade fish from a trusted source.
- People who are pregnant or breastfeeding should follow official seafood advice from the FDA/EPA about choosing low-mercury fish; salmon is generally listed among the 'best choices'.
- Anyone with a fish allergy should avoid salmon.
The bottom line
Salmon can be a nutritious and enjoyable part of a varied, balanced diet. No single food is a cure-all — the overall pattern of what you eat, along with sleep, activity and medical care, matters most.
Sources & further reading
- USDA FoodData Central
- Dietary Guidelines for Americans
- NIH Office of Dietary Supplements
- The Nutrition Source — Harvard T.H. Chan School of Public Health
- U.S. Food & Drug Administration — Food
Medical disclaimer: This article is for general informational and educational purposes only and does not constitute medical, nutritional or health advice. It is not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional about your individual needs. Full disclaimer.
