Salmon is one of the few foods that nutritionists and cardiologists agree on almost without caveat. It's rich in high-quality protein, loaded with long-chain omega-3 fatty acids, and one of the very few natural food sources of vitamin D. If you're going to eat fish for your health, salmon is the obvious place to start.
This guide breaks down exactly what's in a serving of salmon, what those nutrients do for your body, and how to get the most out of it.
Salmon nutrition facts (per 100g cooked)
The numbers below are for wild Atlantic salmon, cooked with dry heat. Farmed salmon is slightly higher in fat and calories but carries a similar micronutrient profile.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 206 kcal | — |
| Protein | 22 g | 44% |
| Total fat | 12 g | 15% |
| Omega-3 (EPA + DHA) | 2.3 g | — |
| Vitamin B12 | 3.2 µg | 133% |
| Vitamin D | 11 µg | 55% |
| Selenium | 36 µg | 65% |
| Potassium | 380 mg | 8% |
Two things stand out immediately: the protein density and the B12. A single fillet covers your entire daily need for vitamin B12, a nutrient that's critical for nerve function and red blood cell formation and one that's genuinely hard to get outside animal foods.
Why the omega-3s matter most
The headline nutrient in salmon is its omega-3 content — specifically EPA and DHA, the two "marine" omega-3s your body can actually use directly. These are structurally different from the plant omega-3 (ALA) found in flax or walnuts, which your body converts to EPA/DHA at a famously poor rate of under 10%.
Decades of research link regular EPA/DHA intake to:
- Lower triglycerides — often by 15–30% at higher intakes.
- Reduced risk of fatal heart events, which is why the American Heart Association recommends two servings of fatty fish per week.
- Support for brain and eye health, since DHA is a primary structural fat in both.
Eating salmon twice a week comfortably meets the omega-3 intake used in most of these studies, without needing a supplement.
Protein quality: it's not just the quantity
Salmon's 22 grams of protein per 100g is a "complete" protein — it contains all nine essential amino acids in the ratios your body needs to build and repair tissue. For anyone trying to preserve muscle while losing weight, or simply feel fuller for longer, that combination of high protein and moderate fat makes salmon exceptionally satiating per calorie.
Wild vs. farmed: which is better?
This is the most common question, and the honest answer is: both are a good choice.
- Wild salmon is leaner, slightly lower in calories, and tends to have a marginally better omega-3-to-omega-6 ratio.
- Farmed salmon is fattier — which actually means more total omega-3s per serving — more affordable, and available year-round.
Concerns about contaminants in farmed salmon have dropped substantially as aquaculture standards have improved. For most people, the heart benefits of eating either far outweigh the risks. Eat whichever fits your budget; consistency matters more than the wild/farmed distinction.
How to cook salmon without destroying the nutrients
Cooking method has a real effect on how much omega-3 survives:
- Baking and poaching preserve the most omega-3s.
- Pan-searing is fine and adds great texture.
- Deep-frying is the worst — it degrades omega-3s and adds oxidised fats.
A simple rule: cook salmon gently to a warm 50–52°C (medium) and it stays moist, nutritious, and far more pleasant to eat than the dry, overcooked version most people grew up with.
The bottom line
Salmon earns its reputation. Two servings a week gives you a reliable source of EPA/DHA omega-3s, a full day's vitamin B12, hard-to-find vitamin D, and 20-plus grams of complete protein — all in a food that's genuinely enjoyable to eat. For most people, it's the single highest-return fish you can put on your plate.