Salmon

Serving: 4.00 oz (113.4g, 158 cal)

Salmon

Key Nutrients

Nutrient Amount DV% Rating
vitamin B12 5.67 mcg 236% Excellent
vitamin D 511.43 IU 128% Excellent
selenium 43.09 mcg 78% Excellent
vitamin B3 9.02 mg 56% Very Good
omega-3 fats 1.32 g 55% Very Good
protein 26.59 g 53% Very Good
phosphorus 365.14 mg 52% Very Good
vitamin B6 0.64 mg 38% Very Good
iodine 32 mcg 21% Good
choline 81.65 mg 19% Good
pantothenic acid 0.92 mg 18% Good
biotin 4.54 mcg 15% Good
potassium 492.15 mg 14% Good
tryptophan 0.35 g 109.4% Excellent
omega 3 fatty acids 1.26 g 52.5% Very Good

vitamin B12

Excellent
5.67 mcg 236% DV

vitamin D

Excellent
511.43 IU 128% DV

selenium

Excellent
43.09 mcg 78% DV

vitamin B3

Very Good
9.02 mg 56% DV

omega-3 fats

Very Good
1.32 g 55% DV

protein

Very Good
26.59 g 53% DV

phosphorus

Very Good
365.14 mg 52% DV

vitamin B6

Very Good
0.64 mg 38% DV

iodine

Good
32 mcg 21% DV

choline

Good
81.65 mg 19% DV

pantothenic acid

Good
0.92 mg 18% DV

biotin

Good
4.54 mcg 15% DV

potassium

Good
492.15 mg 14% DV

tryptophan

Excellent
0.35 g 109.4% DV

omega 3 fatty acids

Very Good
1.26 g 52.5% DV

View full nutrient profile →

About Salmon

What’s new and beneficial about salmon

  • Omega-3 content dominates the conversation around salmon, but the protein fraction deserves closer attention. Researchers have isolated bioactive peptides from salmon muscle tissue that show activity in three areas: cartilage maintenance, insulin signaling, and digestive tract inflammation. One peptide, salmon calcitonin (sCT), is structurally similar to human calcitonin, the thyroid hormone that regulates collagen synthesis and mineral balance in bone. Work on sCT and related peptides continues, particularly around joint inflammation.
  • Mercury, pesticides, and persistent organic pollutants (POPs) contaminate many salmon habitats, but wild-caught fish from waters near New Zealand, Norway, and the U.S. West Coast (including Alaska) remain lower-risk options.
  • The U.S. National Organic Program (NOP) has not finalized organic certification standards for salmon. No federal organic label currently applies to any salmon sold in the United States.

Salmon, wild Coho, broiled
4.00 oz
(113.40 grams)

Calories: 158
GI: very low

NutrientDRI/DV

 vitamin B12236%

 vitamin D128%

 selenium78%

 vitamin B356%

 omega-3 fats55%

 protein53%

 phosphorus52%

 vitamin B638%

 iodine21%

 choline19%

 pantothenic acid18%

 biotin15%

Food Rating System Chart

Health benefits

Benefits related to omega-3 content

Most of salmon’s documented health effects trace back to its long-chain omega-3 fatty acids. A 4-ounce serving of baked or broiled salmon delivers at least 2 grams of omega-3 fats, more than the average U.S. adult consumes from all foods over several days. Based on the 1999 NIH Workshop on Essentiality of and Recommended Dietary Intakes for Omega-6 and Omega-3 Fatty Acids, which set a target near 4 grams per day for a 2,000-calorie diet, a single serving covers roughly half that amount.

About half of the omega-3 fat arrives as DHA (docosahexaenoic acid) and roughly one third as EPA (eicosapentaenoic acid). Few commonly eaten foods match these concentrations. The omega-6 content is equally distinctive: four ounces contain less than 0.5 g of omega-6 fat, producing an omega-3 to omega-6 ratio near 5.5:1. The typical U.S. diet runs in the opposite direction, with 4 to 5 times more omega-6 than omega-3, and some estimates range as high as 12:1 to 20:1. Walnuts and flaxseeds do supply more total omega-3 per serving, but their omega-3 is alpha-linolenic acid (ALA), an 18-carbon precursor that converts to EPA and DHA at low rates (typically under 10%), making these plant sources functionally different.

Omega-3 fatty acids participate in inflammatory regulation, cell membrane fluidity, intercellular signaling, and neural function. Studies on fish intake confirm benefits across all four areas, though some stand out more clearly than others:

Cardiovascular benefits

Consumption of omega-3-rich fish, including salmon, correlates with lower incidence of heart attack, stroke, arrhythmia, hypertension, and elevated blood triglycerides. Metabolic markers for cardiovascular disease also improve. Some measurable effects appear with as little as one fish meal per week, but most studies find clearer results at 2 to 3 servings weekly (typically defined as 6 ounces per serving). When researchers measure benefit against total daily omega-3 intake rather than meal frequency, a threshold near 2 grams per day emerges repeatedly. A single 4-ounce portion of cooked salmon meets that threshold.

Mood and cognition

DHA constitutes a large fraction of the fatty acids in brain cell membranes, and salmon’s high DHA concentration helps explain the cognitive associations seen in epidemiological research. Omega-3 fish intake correlates with lower rates of depression, reduced hostility in adolescent cohorts, and slower cognitive decline in older adults. Several studies also report positive associations between omega-3 intake and cognitive test performance.

One mechanism under investigation involves protectins, signaling molecules synthesized from DHA. When nerve tissue produces them, they are called neuroprotectins. Preliminary work suggests neuroprotectin D1 (NPD1) dampens neuroinflammatory cascades by downregulating pro-inflammatory gene expression. If confirmed in larger trials, this pathway could explain part of the link between DHA-rich fish consumption and brain health outcomes.

Joint protection

The body converts EPA into three families of lipid mediators that modulate inflammation: series 3 prostaglandins, series 3 thromboxanes, and resolvins. All three dampen pro-inflammatory signaling. Salmon is unusual because it pairs these lipid-derived effects with a separate protein-based mechanism. Bioactive peptides isolated from salmon muscle tissue show cartilage-protective activity in laboratory models. The peptide salmon calcitonin (sCT), structurally related to the human thyroid hormone calcitonin, influences collagen turnover and mineral balance in bone. These two pathways, one from omega-3 fats and one from peptides, may act together to reduce joint inflammation.

Eye health

Omega-3 fish consumption is linked to lower risk of two conditions: age-related macular degeneration and chronic dry eye. For macular degeneration, in which photoreceptor-supporting cells in the central retina deteriorate, two weekly fish servings is the threshold at which risk reductions appear in observational studies. Chronic dry eye requires a higher intake; 2 to 4 servings per week shows some benefit, and 5 to 6 servings produces a more pronounced effect.

Mechanistically, dry eye research has focused on neuroprotectin D1, synthesized from DHA in ocular tissue. This lipid mediator appears to reduce the baseline inflammatory tone that contributes to tear film instability.

Cancer risk observations

Epidemiological data associate regular omega-3 fish consumption with reduced incidence of colorectal, prostate, and breast cancers. The strongest associations appear for hematological malignancies: leukemia, multiple myeloma, and non-Hodgkin lymphoma. As with the cardiovascular data, the effect threshold in most studies is at least one serving of omega-3-rich fish per week. These are observational findings; controlled intervention trials specifically testing fish intake against cancer endpoints remain limited.

Protein and amino acid content

Beyond its fatty acid profile, salmon’s protein fraction has attracted research attention. Bioactive peptides isolated from salmon tissue show activity in cartilage maintenance, insulin receptor signaling, and digestive tract inflammation. Some investigators have studied these peptides in the context of ulcerative colitis, raising the question of whether peptide-mediated effects on gut inflammation contribute to the lower colorectal cancer risk seen in fish-consuming populations. The calcitonin connection, described in the joint protection section above, is the most studied of these peptide pathways.

Selenium

Four ounces of wild coho salmon supply 43 mcg of selenium, about 78% of the Daily Value. Selenium functions as a cofactor for glutathione peroxidase and at least 24 other selenoproteins. Through glutathione peroxidase, it neutralizes lipid hydroperoxides in cell membranes, a mechanism relevant to both cardiovascular protection and inflammatory regulation in joints. Adequate selenium status is also associated with lower colorectal cancer incidence in several large cohort studies, an overlap with the cancer risk patterns seen for omega-3 fish consumption more broadly.

Description

Salmon are anadromous, hatching in freshwater, migrating to the ocean, and returning to their natal streams to spawn. Some species travel thousands of miles during this cycle. King (chinook) and sockeye complete their life cycle in 4 to 6 years; coho (silver) in 3 to 4.

The two main groups are Pacific (Oncorhynchus) and Atlantic (Salmo). Only one Atlantic species exists: Salmo salar. Pacific species include chinook, sockeye, coho, pink, and chum. Norwegian salmon on restaurant menus is farm-raised Atlantic salmon. Flesh color ranges from pale pink to deep red-orange depending on species and diet, and fat content varies accordingly. Chinook and sockeye carry substantially more fat (and therefore more EPA and DHA) than pink or chum.

Farmed fish now account for roughly 80% of global salmon production, so the wild-caught market has contracted. Habitat quality among remaining wild populations also varies considerably, which makes origin alone an unreliable proxy for contaminant levels or nutrient density.

History

Salmon has been a dietary staple in northern coastal cultures for millennia. Smoking and salting extended its shelf life long before refrigeration, and smoked preparations remain central to cuisines from Scandinavia to the Pacific Northwest.

The modern salmon market looks nothing like it did a generation ago. Global production rose from under 600,000 metric tons in 1980 to over 2,400,000 metric tons by 2004, a fourfold increase driven almost entirely by aquaculture. North American wild catch, once half the world’s supply, now accounts for about 15%. European farming operations expanded rapidly, and Japan and Russia each produce approximately 500,000 tons annually.

How to select and store

Salmon is sold fresh (whole, steak, or fillet), frozen, canned, dried, and smoked. The Monterey Bay Aquarium’s Seafood Watch program provides current recommendations on sourcing and sustainability.

Buy from a retailer with high turnover. A trusted fishmonger can answer questions about catch date and origin that packaging cannot. Whole fish should sit buried in ice; fillets and steaks should rest on top of it. If purchasing a whole fish and planning to eat the skin, have it scaled at the counter.

Smell is the most reliable quick test. Plastic wrap masks off odors, so buy from the open display case when possible. Smell the wrapped fish before leaving the counter; return anything that seems off.

Smoked salmon, while popular, tends to contain lower omega-3 levels than fresh or canned preparations. The smoking process can also generate polycyclic aromatic hydrocarbons (PAHs), combustion byproducts with documented toxicity.

Temperature control matters more for fish than for most proteins. Get it into a refrigerator promptly; a cooler in the car helps during long errands. Most home refrigerators run slightly warmer than ideal for fish storage (30 to 34 degrees F). A practical fix: wrap the fish tightly, set it in a baking dish filled with ice, and place it on the lowest shelf. Replace ice once or twice daily.

Freshness window depends on catch date. Fish caught the day before purchase keeps about four days under ice. Fish caught a week prior lasts one to two days. For longer storage, wrap tightly in plastic and freeze; quality holds for two to three weeks.

Tips for preparing and cooking

Selecting a cut

Look for a side or fillet from the thickest portion of the fish, which cooks more evenly. Whether to leave the skin on depends on cooking method and preference.

Cooking for nutrient retention

Salmon dries out quickly. The goal is to reach an internal temperature of 145 degrees F without overshooting. A quick broil works well: preheat on high, place an all-stainless-steel or cast iron pan under the element for 10 minutes, then set the fish on the hot surface and broil 7 to 10 minutes depending on thickness. No flipping required.

Grilling adds flavor but introduces risk. Cook over indirect heat, not directly above the flame. Charring degrades heat-sensitive nutrients like B vitamins and generates heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are genotoxic in animal studies.

How to enjoy

A few quick serving ideas

  • Combine left-over cold salmon with greens and vegetables for a delicious salad.
  • Serve seared or broiled salmon over whole wheat pasta. Top with a sauce made with olive oil, dill weed, lemon peel, scallions, and black pepper.
  • Quick Broil salmon and top with a honey mustard sauce.

Recipes that feature salmon

  • Salmon, Cucumber, Dill Salad
  • 15-Minute Braised Fennel Salmon
  • 15-Minute Salmon with Mint Salsa
  • Steamed Salmon and Asparagus with Mustard Dill Sauce
  • 15-Minute Salmon with Tomato Salsa
  • Braised Salmon with Leeks
  • Quick Broiled Salmon with Ginger Mint Salsa
  • Salmon in Citrus Sauce
  • Salmon with Cucumber Chili Salad
  • Salmon with Dill Sauce
  • Salmon with Mustard
  • Salmon with Mustard and Ginger
  • Southwestern Salmon & Black Beans

Individual concerns

Two federal programs cover salmon inspection. The NOAA Seafood Inspection Program (SIP), operating since 1946, is voluntary. The FDA’s HACCP regulation mandates inspection of domestic fish processing facilities, but the agency has funding to inspect roughly 1% of imported products. Given that a large share of salmon sold in the U.S. is imported, regulatory coverage has gaps.

Persistent organic pollutants, mercury, and pesticide residues are documented in salmon from contaminated habitats. Sourcing matters. Ask the fishmonger about origin, or consult the Monterey Bay Aquarium’s Seafood Watch program for species-specific and region-specific guidance.

Nutritional profile

A 4-ounce serving of broiled wild coho (113 g, 158 calories) delivers 26.6 g of protein and 1.32 g of omega-3 fats, predominantly as DHA and EPA. The protein fraction includes bioactive peptides with anti-inflammatory activity in laboratory models, plus taurine, a sulfur amino acid that scavenges hypochlorous acid and other reactive oxidants.

Micronutrient density is high. The same serving provides 236% DV of vitamin B12, 128% DV of vitamin D, and 78% DV of selenium. It also covers 56% DV of niacin (B3), 52% DV of phosphorus, 38% DV of vitamin B6, and meaningful amounts of choline (19% DV), pantothenic acid (18% DV), biotin (15% DV), and potassium (12% DV).

Cast iron is ideal for getting a good sear on fish and meat. The Lodge Chef Collection 12" Cast Iron Skillet is a professional-weight pan that improves with every use.

Recipes with Salmon

Full Nutrient Profile

View detailed nutritional breakdown →

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References

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