Salmon is high in omega-3 fatty acids, complete protein, B vitamins (especially B12), vitamin D, selenium, potassium, and a pigment called astaxanthin that acts as a powerful antioxidant. Few single foods deliver this range of nutrients in meaningful amounts, which is why salmon consistently ranks among the most nutrient-dense proteins available.
Omega-3 Fatty Acids
The nutrient salmon is best known for is omega-3 fat, specifically the two forms your body uses most readily: EPA and DHA. A 100-gram portion of farmed Atlantic salmon provides about 0.6 grams of EPA and 1.2 grams of DHA, for a combined total of roughly 1.8 grams. Wild species like sockeye deliver about 1.2 grams combined, while pink and chum salmon come in around 1.0 gram per 100 grams of fish.
These omega-3s play a direct role in heart health. They reduce the liver’s production of triglycerides, a type of fat in the blood linked to cardiovascular disease. In people with elevated triglycerides, consuming adequate EPA and DHA can lower those levels by roughly 20 to 30 percent. The American Heart Association recommends eating two 3-ounce servings of fatty fish per week, and salmon is one of the top choices for meeting that goal.
Protein
A single 3-ounce cooked serving of Atlantic, coho, sockeye, or chinook salmon contains about 24 grams of protein. Pink and chum salmon are slightly lower at 22 grams per serving. That puts salmon on par with chicken breast for protein density, but with the added benefit of omega-3s that chicken doesn’t provide. Salmon protein contains all nine essential amino acids, making it a complete protein source that supports muscle repair, immune function, and enzyme production.
B Vitamins, Especially B12
Salmon is one of the richest natural sources of vitamin B12. A 3-ounce serving of raw red salmon delivers about 50 percent of the daily value, and canned red salmon bumps that up to 74 percent. Smoked red salmon is even more concentrated, providing roughly twice the daily value in the same portion size. B12 is essential for nerve function and red blood cell formation, and it’s a nutrient many people fall short on, particularly older adults and those eating primarily plant-based diets.
Salmon also supplies significant niacin (vitamin B3). A 3-ounce serving of raw salmon covers about 32 percent of the daily value, while smoked salmon delivers 94 percent. Niacin helps your body convert food into energy and supports skin and nervous system health.
Vitamin D
Most foods contain very little vitamin D, which makes salmon an outlier. A 3.5-ounce serving of wild salmon provides 800 to 900 IU, well above the 600 IU daily recommendation for most adults. Farmed salmon contains considerably less, around 200 IU for the same portion. This is one of the starkest nutritional differences between wild and farmed fish. If you’re eating salmon partly for vitamin D, wild-caught varieties deliver roughly four times more.
Selenium and Potassium
A single fillet of wild Atlantic salmon contains about 72 micrograms of selenium, which exceeds the 55-microgram daily recommendation for adults. Selenium supports thyroid function and acts as an antioxidant, protecting cells from damage. The same fillet provides roughly 970 milligrams of potassium, a mineral that helps regulate blood pressure and fluid balance. For context, that’s more potassium than two medium bananas.
Astaxanthin
The pink-red color of salmon flesh comes from astaxanthin, a carotenoid pigment with antioxidant properties. Wild-caught salmon contains about four times as much astaxanthin as farmed salmon, though both types deliver enough to measurably raise levels in your blood. In one study, people who ate salmon regularly for five weeks saw their plasma astaxanthin levels climb significantly, and those levels dropped back to baseline after they stopped eating it. Cooking doesn’t destroy astaxanthin, so baked or grilled salmon retains the same concentration as raw.
Wild vs. Farmed Salmon
Both wild and farmed salmon are nutrient-rich, but their profiles differ in ways worth knowing. A 3-ounce fillet of wild sockeye salmon has fewer calories and about half the total fat of the same amount of farmed Atlantic salmon. Farmed salmon does contain more omega-3s in absolute terms, but it also carries more than double the saturated fat. Wild salmon wins on vitamin D (four times more) and astaxanthin (four times more), while farmed salmon edges ahead on total omega-3 content simply because it’s a fattier fish overall.
The choice between them depends on your priorities. If you’re focused on omega-3 intake and aren’t concerned about extra saturated fat, farmed salmon delivers. If you want more vitamin D and fewer calories, wild is the better pick.
Mercury Levels
Salmon is one of the lowest-mercury fish you can eat. Fresh or frozen salmon averages just 0.022 parts per million of mercury. Canned salmon is even lower at 0.014 ppm. Compare that to swordfish at 0.995 ppm, roughly 45 times higher. This low mercury level is one reason salmon is considered safe to eat multiple times per week, including for pregnant women and young children.