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Salmon

Fatty Fish

Salmon

A nutrient-dense fatty fish rich in omega-3s and high-quality protein.

Nutrient-dense fatty fish prized for its high omega-3 content, protein, and distinct flavor, widely consumed for its health benefits.

omega-3 rich protein source

Typical serving · 100g

Common varieties · Atlantic, Sockeye, Coho, Pink, Chinook +1 more

90health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Salmon is a high-quality protein source with moderate digestion speed and high satiety. Its macronutrient profile is dominated by protein and healthy fats, specifically long-chain omega-3s, with zero carbohydrates. As a minimally processed whole food, it provides essential fat-soluble micronutrients like vitamin D and astaxanthin.

Varieties: Atlantic · Sockeye · Coho · Pink · Chinook · Chum

#salmon#fattyfish#omega3#highprotein#seafood#hearthealthy#lowcarb#vitamind#wildsalmon#ketogenicdiet

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

208kcal

Density 2.08 kcal/g

Protein

20g

Carbs

0g

Fat

13g

Fiber

0g

Sugar

0 g

Sodium

59 mg

Potassium

363 mg

Glycemic index

0

Glycemic load

0

Water content

68%

Standout compounds

Nutrient highlights

  • Omega-3 Fatty Acids (EPA/DHA)

    high

    Reduces inflammation and supports heart and brain health

  • Vitamin D

    high

    Supports bone health and immune function

  • Vitamin B12

    high

    Essential for nerve function and red blood cell formation

  • Selenium

    high

    Protects against oxidative stress and supports thyroid function

  • Astaxanthin

    moderate

    Powerful antioxidant that reduces cellular damage

Wellness map

Health scores & processing

Weight loss
75
Satiety
85
Blood sugar
95
Gut health
70
Heart health
95
Fitness
90
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

unprocessed or minimally processed · Whole food

Raw or plain frozen salmon is a whole, unprocessed food. Smoked or canned varieties undergo minimal processing but remain recognizable as the original food.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelexcellent
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Wild-caught salmon generally has lower contaminant and antibiotic exposure than farmed salmon. Raw consumption carries a risk of parasites and listeria requiring proper freezing or cooking.

82safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticsmoderate
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • PCBs
  • Dioxins
  • Methylmercury
  • Listeria

Safer choices

Wild-caught Alaskan salmon

Prep tips

Cook to an internal temperature of 145°F (63°C) to eliminate parasites and bacteria. Freeze raw fish for 7 days at -4°F (-20°C) for sushi-grade safety.

Farmed salmon may contain antibiotic residues and higher levels of persistent organic pollutants compared to wild-caught.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and fat content promotes strong satiety, though its caloric density requires portion awareness for aggressive calorie deficits.

  2. Blood sugar

    Zero carbohydrates result in no glycemic impact, making it ideal for blood sugar stabilization and insulin sensitivity.

  3. Fitness & energy

    Excellent for muscle repair and recovery due to a complete amino acid profile and anti-inflammatory omega-3s.

  4. Gut health

    While lacking fiber, its anti-inflammatory fats support gut lining integrity and microbiome health by reducing inflammation.

  5. Processing quality

    Whole, unprocessed protein source with minimal additives in its raw or frozen form.

  6. Food safety

    Risk of contaminants like PCBs and mercury is higher in farmed varieties; wild-caught generally offers a cleaner safety profile.

  7. Common mistakes

    Overcooking which dries out the fish and degrades omega-3s; assuming all salmon is equally nutritious regardless of sourcing.

  8. Best preparation

    Baking, poaching, or grilling at moderate temperatures preserves omega-3 integrity better than high-heat deep frying.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout muscle recovery

    Provides complete protein for muscle repair and omega-3s to reduce exercise-induced inflammation.

  • heart-healthy dinner

    Regular consumption supports cardiovascular health by improving lipid profiles and reducing arterial plaque buildup.

  • low-carb high-protein meal

    Zero carbohydrates and high fat content make it ideal for ketogenic and low-carb dietary patterns.

Balance sheet

Pros & cons

Upsides

  • Extremely rich in anti-inflammatory omega-3 fatty acids
  • High-quality complete protein supports muscle synthesis
  • Excellent source of vitamin D and B12
  • Zero carbohydrates will not spike blood sugar
  • High satiety helps control appetite

Trade-offs

  • Can be expensive compared to other protein sources
  • Farmed salmon may contain antibiotics and higher contaminants
  • Risk of heavy metals and PCBs with frequent consumption of large species
  • Requires proper cooking to mitigate parasite and bacteria risk

Fit check

Who is it for?

Great match

  • heart health optimization
  • post-workout recovery
  • low-carb and keto diets
  • anti-inflammatory diets

Consider alternatives

  • strict low-fat diets
  • budget-conscious meal prep
  • vegans and vegetarians

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Salmon

    This food

    Salmon

    VS90% alike
    Tuna

    Compare with

    Tuna

    Tuna is leaner with fewer calories, but salmon provides more omega-3 fats and vitamin D.

    Salmon offers more omega-3s and healthy fats for satiety, while tuna is lower in calories and fat for leaner diets.

    Salmon vs Tuna
  • Salmon

    This food

    Salmon

    VS85% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is lower in calories and fat, but salmon provides essential omega-3s and vitamin D.

    Chicken breast is better for low-calorie diets, but salmon wins for heart health and omega-3 intake.

    Salmon vs Chicken Breast
  • Salmon

    This food

    Salmon

    VS80% alike
    Tilapia

    Compare with

    Tilapia

    Tilapia is leaner and cheaper, but salmon is far superior in omega-3s and micronutrients.

    Salmon is vastly superior in omega-3s and nutrients, while tilapia is a leaner, budget-friendly protein.

    Salmon vs Tilapia
  • Salmon

    This food

    Salmon

    VS88% alike
    Sardines

    Compare with

    Sardines

    Sardines offer similar omega-3s with more calcium if eaten with bones, but salmon is more versatile.

    Both are omega-3 powerhouses, but sardines provide more calcium while salmon offers a milder flavor and larger portions.

    Salmon vs Sardines
  • Salmon

    This food

    Salmon

    VS92% alike
    Mackerel

    Compare with

    Mackerel

    Mackerel has slightly more omega-3s but also higher calories and mercury risk depending on the species.

    Mackerel provides slightly more omega-3s per gram, but salmon is lower in calories and heavy metal risk.

    Salmon vs Mackerel
  • Salmon

    This food

    Salmon

    VS75% alike
    Cod

    Compare with

    Cod

    Cod is a very low-calorie lean fish, while salmon is a high-fat nutrient-dense fish.

    Cod is ideal for low-calorie diets, whereas salmon provides essential fats and vitamin D for overall health.

    Salmon vs Cod
  • Salmon

    This food

    Salmon

    VS78% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is very low in calories and fat, while salmon provides omega-3s and higher satiety.

    Shrimp is lower in calories for strict dieting, but salmon offers more omega-3s and keeps you full longer.

    Salmon vs Shrimp
  • Salmon

    This food

    Salmon

    VS95% alike
    Trout

    Compare with

    Trout

    Trout is nutritionally very similar to salmon, though salmon typically has slightly more vitamin D and omega-3s.

    Both are excellent omega-3 sources, but salmon generally edges out trout in vitamin D and omega-3 concentration.

    Salmon vs Trout
  • Salmon

    This food

    Salmon

    VS70% alike
    Beef Sirloin

    Compare with

    Beef Sirloin

    Beef provides more iron and B12, but salmon offers heart-healthy omega-3s with less saturated fat.

    Salmon provides heart-healthy omega-3s with less saturated fat, while beef sirloin offers higher iron and zinc.

    Salmon vs Beef Sirloin
  • Salmon

    This food

    Salmon

    VS82% alike
    Halibut

    Compare with

    Halibut

    Halibut is a leaner white fish, while salmon is a fatty fish with vastly more omega-3s and vitamin D.

    Halibut is a lean protein choice, but salmon delivers significantly more omega-3 fatty acids and vitamin D.

    Salmon vs Halibut

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is salmon good for weight loss?

    Yes, salmon is good for weight loss because its high protein and healthy fat content increase satiety, helping you feel full longer and reducing overall calorie intake.

  • Which is better: wild or farmed salmon?

    Wild salmon is generally considered healthier due to lower contaminant levels, fewer antibiotics, and a better omega-3 to omega-6 ratio. Farmed salmon is higher in total omega-3s and calories but contains more saturated fat and pollutants.

  • Can diabetics eat salmon?

    Yes, salmon is an excellent choice for diabetics. It contains zero carbohydrates, will not spike blood sugar, and its omega-3s help improve insulin sensitivity and reduce inflammation.

  • Does salmon have mercury?

    Salmon contains mercury, but it is relatively low compared to large predatory fish like swordfish or king mackerel. Wild-caught salmon typically has lower mercury levels than farmed salmon.

  • Is salmon skin healthy to eat?

    Yes, salmon skin is healthy and contains high concentrations of omega-3 fatty acids and astaxanthin. However, it can also concentrate environmental pollutants, so sourcing high-quality or wild-caught salmon is recommended if eating the skin.

  • How often should you eat salmon?

    The FDA recommends eating 2 to 3 servings of fish like salmon per week to obtain sufficient omega-3 fatty acids while managing potential mercury exposure.

  • What is the healthiest way to cook salmon?

    Baking, poaching, and grilling are the healthiest ways to cook salmon. These methods preserve the omega-3 fats without adding excess calories from oil or degrading the nutrients through high-heat charring.

  • Is canned salmon healthy?

    Yes, canned salmon is highly nutritious and a cost-effective way to get omega-3s, protein, and calcium if eaten with the soft bones. It is usually wild-caught and has a long shelf life.

  • Is smoked salmon good for you?

    Smoked salmon retains omega-3s and protein but is very high in sodium. It should be consumed in moderation, especially by those managing blood pressure.

  • Why is salmon pink?

    Wild salmon get their pink color from eating krill and shrimp that contain astaxanthin, a powerful antioxidant. Farmed salmon are fed synthetic astaxanthin to replicate this color.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

95

Health analysis

90

Food safety

90

Comparisons