NutriSeek

Fish & Seafood

Salmon

Rich in Vitamin B12Rich in Vitamin DRich in Niacin (B3)Rich in Selenium

Overview

Why eat salmon?

Salmon is one of the few foods that delivers complete protein, long-chain omega-3 fats, and vitamin D in the same bite. A 3-ounce fillet supplies about 17 g of protein along with roughly 1.7 g of combined EPA and DHA, the fats most closely linked to heart and brain health.

Good to know: Farmed Atlantic salmon is fairly energy dense at 208 kcal per 100 g, and smoked or cured versions carry far more sodium than the 59 mg per 100 g found in the raw fillet.

  1. Rich in omega-3 fats

    Per 100 g, salmon provides 0.86 g of EPA and 1.10 g of DHA, marine fats linked to healthier blood triglycerides and normal brain and eye function.

  2. Strong protein for repair

    With 20.4 g of protein per 100 g (41% DV), salmon supplies all the essential amino acids needed to maintain and rebuild muscle tissue.

  3. Vitamin D and B12

    One 3-ounce serving covers 47% of the Daily Value for vitamin D and 114% for B12, supporting bone health, nerves, and red blood cells.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in salmon?

Calories

208kcal

Protein

20g

Carbs

0g

Fat

13g

Fiber

0g

Sugars

0g

Minerals

  • Calcium9 mg1%
  • Iron0.34 mg2%
  • Magnesium27 mg6%
  • Phosphorus240 mg19%
  • Potassium363 mg8%
  • Sodium59 mg3%
  • Zinc0.36 mg3%
  • Copper0.04 mg5%
  • Selenium24 µg44%

Vitamins

  • Vitamin A58 µg6%
  • Vitamin C3.9 mg4%
  • Vitamin D11 µg55%
  • Vitamin E3.5 mg24%
  • Vitamin K0.5 µg0%
  • Thiamin (B1)0.21 mg17%
  • Riboflavin (B2)0.15 mg12%
  • Niacin (B3)8.7 mg54%
  • Vitamin B60.64 mg37%
  • Folate26 µg7%
  • Vitamin B123.2 µg135%

Other compounds

  • Omega-3 ALA0.15 g
  • Omega-3 EPA0.86 g
  • Omega-3 DHA1.1 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Questions about salmon

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Source: USDA FoodData Central, “Fish, salmon, Atlantic, farmed, raw” (SR Legacy, FDC ID 175167).View the USDA record ↗ (opens in a new tab).