Salmon is one of the most nutrient-dense foods available, packed with high-quality protein, omega-3 fatty acids, B vitamins, vitamin D, selenium, and several important minerals. A single 3-ounce serving delivers a remarkably broad range of nutrients, which is why it consistently ranks among the most recommended fish for overall health.
Protein and Fat Content
Salmon provides roughly 20 grams of protein per 100 grams of raw fish, regardless of species. King salmon and sockeye run slightly higher at 20 to 21 grams. This is complete protein, meaning it contains all nine essential amino acids your body can’t produce on its own.
Fat content varies more dramatically by species. Wild Atlantic salmon has about 6.3 grams of total fat per 100 grams, while farmed Atlantic salmon nearly doubles that at 10.8 grams. King salmon is the fattiest at 11.7 grams, and pink salmon is the leanest at just 3.5 grams. A 3-ounce fillet of wild salmon has roughly half the fat and fewer calories than the same amount of farmed salmon. Farmed salmon also carries more than double the saturated fat of wild-caught varieties.
Omega-3 Fatty Acids
The nutrient salmon is most famous for is omega-3 fat, specifically the two long-chain forms called EPA and DHA. These are the types your body uses most readily, unlike the shorter-chain omega-3 found in flaxseed or walnuts.
A 3-ounce serving of cooked farmed Atlantic salmon provides about 1,240 milligrams of DHA and 590 milligrams of EPA. Wild Atlantic salmon delivers a similar amount of DHA (1,220 mg) with slightly less EPA (350 mg). Even canned pink salmon gives you 630 milligrams of DHA and 280 milligrams of EPA per 3-ounce serving. Most health organizations recommend somewhere between 250 and 500 milligrams of combined EPA and DHA daily, so a single serving of any type of salmon exceeds that target comfortably.
These omega-3s play roles in heart health, brain function, and reducing inflammation throughout the body. Notably, baking salmon to the recommended internal temperature of 145°F does not decrease its omega-3 content. USDA research from 2013 showed that proper baking actually reduces fatty acid oxidation byproducts, meaning the fats stay more intact compared to overcooking.
Vitamins: B12 and D Stand Out
Salmon is an exceptional source of vitamin B12 and vitamin D, two nutrients many people fall short on. A 100-gram serving of farmed Atlantic salmon provides roughly 54% of the Daily Value for B12, while wild sockeye salmon delivers a remarkable 186% of the Daily Value in the same portion. B12 is essential for nerve function and red blood cell production, and it’s found almost exclusively in animal foods.
Vitamin D is even more impressive. Most types of salmon provide 84% to 100% of the Daily Value per 100 grams. Very few foods naturally contain significant vitamin D, which makes salmon one of the best dietary sources available. Your body uses vitamin D for calcium absorption, immune function, and bone health.
Minerals: Selenium, Potassium, and More
Selenium is one of salmon’s standout minerals. Depending on the variety, 100 grams of salmon covers 34% to 64% of the Daily Value, with wild sockeye at the high end and farmed Atlantic at the lower end. Selenium supports thyroid function and acts as an antioxidant, protecting cells from damage.
Salmon also provides a strong mineral profile beyond selenium. A serving of chinook (king) salmon contains about 335 milligrams of potassium, 246 milligrams of phosphorus, and 81 milligrams of magnesium. Potassium helps regulate blood pressure and fluid balance, phosphorus supports bone structure, and magnesium is involved in hundreds of enzymatic reactions including muscle and nerve function.
Astaxanthin: The Antioxidant Behind the Color
The pink-to-red color of salmon flesh comes from astaxanthin, a carotenoid pigment with antioxidant and anti-inflammatory properties. Wild salmon accumulate it naturally by eating algae, krill, and small fish. Farmed salmon receive it through their feed.
Wild salmon contains higher levels of astaxanthin than farmed salmon. Interestingly, cooking doesn’t reduce astaxanthin levels, though heavy processing does. When humans eat salmon regularly, astaxanthin shows up in the bloodstream. One study found that plasma concentrations of astaxanthin increased significantly in people who ate two servings of farmed salmon per week for five weeks as part of a Mediterranean diet. Animal research has linked astaxanthin to reduced blood pressure, improved blood vessel health, and lower oxidative stress, though human research is still catching up.
Wild vs. Farmed: What Changes Nutritionally
Both wild and farmed salmon are highly nutritious, but their profiles differ in meaningful ways. Farmed salmon is fattier overall, which means it delivers slightly more omega-3s per serving, but it also comes with significantly more saturated fat. Wild salmon is leaner and tends to be richer in minerals like selenium, higher in B12 (especially sockeye), and contains more astaxanthin.
Protein content is nearly identical across wild and farmed varieties at around 20 grams per 100 grams. The species itself matters as much as the farming method. King salmon is naturally the fattiest species, pink salmon the leanest, and sockeye sits in the middle with a strong micronutrient profile. If you’re choosing between types, any salmon is a strong nutritional choice. The differences are a matter of degree, not of quality.
Mercury Levels Compared to Other Fish
Salmon is one of the lowest-mercury fish you can eat. Fresh or frozen salmon averages just 0.022 parts per million of mercury, and canned salmon is even lower at 0.014 ppm. For perspective, canned light tuna averages 0.126 ppm, halibut 0.241 ppm, and swordfish 0.995 ppm. Salmon’s mercury level is comparable to tilapia (0.013 ppm) and catfish (0.024 ppm), placing it firmly among the safest fish for frequent consumption, including for pregnant women and children.