The Ultimate Guide to Salmon
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The Ultimate Guide to Salmon: Why It’s Good for You, Recipes, and More

The Ultimate Guide to Salmon: Why It’s Good for You, Recipes, and More
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Published on June 14, 2022
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Grill it, pan fry it, or even eat it raw — salmon is one of the most versatile, nutritious, and easily accessible types of fish. Because it is available in so many forms (fresh, frozen, and canned), salmon can be incorporated into many cuisines and dishes.

While there are some notable differences between varieties (wild versus farmed, for example), salmon is packed with nutrients that are linked to positive health outcomes, including omega-3 fatty acids, and registered dietitian-nutritionists say that eating two or three servings of fish like salmon per week is a great way to reap the benefits. This guide explains all the benefits of salmon and how you can get more into your diet.

What Is Salmon Exactly?

Salmon is the name for several species of fish in the Salmonidae family found primarily in Atlantic and Pacific waters. Generally, salmon refers to Atlantic salmon, which includes the sockeye, coho, chum, chinook, and pink varieties.

 Salmon are typically born in fresh water such as streams or rivers before they migrate to the ocean. They then return to fresh water to reproduce. This means that they are anadromous — they can survive in either type of water.
Atlantic salmon, the largest of the species, can grow to nearly 4 feet in length. It is possible to find wild Atlantic salmon, but most Atlantic salmon available in commercial stores in the United States is farm raised.

 The population of wild Atlantic salmon continues to dwindle because of habitat degradation at rivers near urban environments, migration barriers such as dams, and disease. They are considered endangered by the Endangered Species Act and are at high risk of going extinct.

Salmon is well known for its firm but fatty texture and bright pinkish-orange flesh. The color comes from the antioxidant astaxanthin, found naturally in krill, which make up a large portion of a wild salmon’s diet. In farmed salmon, a natural dye is often added to the fish feed to achieve the same color.

Though wild salmon is considered the more nutrient-dense variety, both wild and farm raised are packed with protein, healthy fats, vitamins, and minerals — many of which are not found in land animals and plants. The omega-3 fatty acid docosahexaenoic acid (DHA) in particular is responsible for essential brain development and central nervous system function, which is why the World Health Organization recommends eating up to two servings of salmon per week.

Nutrition Facts

Nutritional information for salmon varies between the types.

“Wild salmon tends to be higher in vitamins and minerals, but farm raised is slightly higher in fat, including omega-3s,” says Sarah Gold Anzlovar, RDN, owner of Sarah Gold Nutrition, a virtual private practice in Boston. “Both are incredibly nutritious.”

Salmon is also an excellent source of protein; contains B vitamins and selenium; and is a good source of phosphorus, according to the U.S. Department of Agriculture (USDA) guidelines.

 Here are the nutrition facts for 3 ounces (oz), or 85 grams (g), of cooked Atlantic farmed salmon:
  • Calories 175
  • Total fat 10.5 g
  • Protein 18.8 g
  • Carbohydrates 0 g
  • Dietary fiber 0 g
  • Calcium 12.8 milligrams (mg)
  • Iron 0.289 mg
  • Magnesium 25.5 mg
  • Potassium 326 mg
  • Vitamin B12 2.38 micrograms (mcg)
  • Vitamin B6 0.55 mg
  • Vitamin D 11.1 mcg
  • Selenium 35.2 mcg
  • Phosphorus 214 mg
Salmon is full of healthy fats and protein, and is naturally carbohydrate-free, making it ideal for diets such as keto or the Mediterranean diet. A typical serving size is 3 to 4 oz (85 to 113 g), and the American Heart Association recommends at least two servings per week.

How to Cook It: Salmon

Our staff nutritionist, Kelly Kennedy, RDN, shows you how to make a simple baked salmon recipe.
How to Cook It: Salmon

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Is Salmon Good for You?

Salmon is an “excellent source of the omega-3 fatty acids EPA [eicosapentaenoic acid] and DHA, a type of fat that supports brain health and heart health,” says Gold Anzlovar. These omega-3s have also been shown to reduce cognitive decline, protect memory, and promote optimal brain function in older adults.

“Our body can’t make those acids, so we need to get that from food,” says Angela Blackstone, RDN, of the Ohio State University Wexner Medical Center. “Those have been shown to reduce risk of cardiovascular disease and blood clot formation, lower triglycerides, and reduce inflammation that can cause the arteries to harden.”

“Omega-3s support brain health and development starting in utero all the way through adulthood,” says Gold Anzlovar. Regarding pregnancy and fetal development, omega-3s affect all of the following:

  • Length of gestation
  • Preterm birth and birth weight
  • Peripartum depression
  • Gestational hypertension and preeclampsia
  • Postnatal growth patterns
  • Visual acuity
  • Neurological development and cognitive development,
  • Autism spectrum disorder, attention-deficit/hyperactivity disorder, and learning disorders
  • Atopic dermatitis, allergies, and respiratory disorders
Salmon is also an excellent source of B vitamins, including B6, which helps the body process amino acids, and neurotransmitters such as serotonin. In one study, vitamin B6 treatment was shown to decrease symptoms of pain in people with carpal tunnel syndrome.

 It is responsible for more than 100 enzyme reactions necessary for metabolism in the body and is crucial for fetal brain and immune system development during pregnancy.

Vitamin B12 is essential to the production of myelin, a kind of insulation that forms around nerves in the body. It aids in healthy red blood cell formation and DNA synthesis. One 3-ounce serving of cooked salmon provides more than 100 percent of the USDA’s recommended daily value for the vitamin.

“A well-balanced diet would also include selenium,” says Blackstone. Seafood including salmon is a good source of selenium, which aids in reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and infection.

Salmon is one of the few foods that naturally provides vitamin D, says Cara Harbstreet, RD, of Street Smart Nutrition. Vitamin D, which our bodies make naturally when spending time in the sun, is a nutrient that helps to absorb calcium. This is necessary to build strong bones. Our nerves need vitamin D to carry messages from the brain to the rest of the body. One serving of salmon provides nearly the entire recommended daily value for teens and adults: 15 micrograms.

How to Buy and Store Salmon

“If buying fresh, cook and eat this fish within one to two days,” says Harbstreet. Frozen options last longer, up to three months. If freezing fresh salmon, pat dry and seal tightly, then freeze quickly. To thaw again, transfer to the refrigerator and thaw overnight.

There is little to no difference in nutrition information between fresh, frozen, or canned salmon, says Gold Anzlovar. The most important thing is buying salmon that suits your budget and that you’ll eat. You can also eat salmon raw if it is labeled sushi grade, meaning it was flash frozen right after catching the fish to kill any parasites or pathogens, says Gold Anzlovar.

What Type of Salmon Is the Most Sustainable?

Eating either farmed or wild salmon can pose some environmental concerns. Because of the high demand for salmon and declining wild populations, fish farms produce the majority of Atlantic salmon. Farmed salmon are kept in open net pens close to the shore, and if they escape, they can spread disease to the wild population.

 Seafood standards group Monterey Bay Aquarium Seafood Watch recently downgraded several worldwide fish farms to the avoid category because of chemicals to treat sea lice and the high incidence of escape of diseased fish.

 Monterey Bay Aquarium Seafood Watch offers a full list of recommendations from which bodies of water to buy fish.

Is Salmon Good for Weight Loss?

With 19 g of protein and just 175 calories in 3 oz, salmon is a cornerstone of a healthy diet.

 “It can certainly be part of a plan that is good for overall balance,” says Blackstone, “if someone wants to include it.”

Salmon is recommended as a part of nearly every weight loss diet plan (except for a vegan or vegetarian eating style) including:

What Are the Risks of Eating Salmon?

Like any perishable food, salmon must be stored safely in the fridge or freezer until ready to eat to avoid any foodborne illnesses.

Studies show that eating too much salmon does carry a risk of ingesting heavy metal pollutants like methylmercury.

 Salmon is considered a lower mercury fish, says Harbstreet, and the levels of compounds like mercury are typically well below what would be of concern for toxicity. “The benefits usually far outweigh the risks,” she says.
As Earth’s waters have become more polluted with plastics over time, some studies have begun researching the effects on fish. One study found that noticeable levels of microplastics were found in the salmon, water, and sediment on the eastern coast of Vancouver Island, in British Columbia. The microplastic levels were relatively low, though, and did not pose an immediate threat to the health of the fish.

 Several other studies have shown microplastics in the digestive tracts of fish, including one published in 2016 studying Japanese coastal waters, one published in 2021 of Brazilian fish, and one published in 2018 of fish in Ireland. However, more studies are needed on the link between the incidence of microplastics in fish and the effect on human health.
Farmed salmon is also typically higher in polychlorinated biphenyls (PCBs), an environmental chemical contaminant, than wild salmon because of PCBs in their food. PCBs are associated with adverse health effects, such as potential cancers, and negative effects on the immune, nervous, and endocrine systems.

How to Cook It: Salmon and Asparagus Tacos

Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make asparagus tacos.
How to Cook It: Salmon and Asparagus Tacos

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Recipes With Salmon

Overall, salmon is a nutritious choice full of good fats like heart-healthy omega-3s. To get in the recommended two servings per week, start with these recipes:

Summary

In general, salmon is one of the healthiest foods you can eat, a great source of protein, and one of the few dietary sources of all-important omega-3 fatty acids. It’s also full of other essential vitamins and minerals that make incorporating it into your diet on a regular basis a good idea.

Common Questions & Answers

Is wild salmon better than farm-raised salmon?
Not necessarily. Wild-caught salmon is slightly lower in calories and significantly lower in saturated fat than farmed salmon, but because farmed salmon has a higher fat content, it also has more omega-3 fatty acids.  However, wild salmon has been found to have less exposure to pollutants and chemicals.
The USDA currently does not offer any guidelines or organic certifications for seafood, though the organization is developing them.
Yes. If you plan to eat raw salmon at home, ask your fishmonger for sushi-grade salmon, which has been frozen to a temperature of -31 degrees F to kill harmful pathogens and has been properly handled with food-safety precautions.
Cooked salmon will be opaque and flake easily with a fork or knife. As salmon cooks, it may release a white substance called albumin. This is safe to eat but may be a result of overcooking or cooking it too quickly over high heat.
Canned salmon offers more omega-3 fatty acids and vitamin D than canned tuna. It’s also lower in mercury, a toxin.
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Kelly Kennedy, RDN, LDN

Medical Reviewer

Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She developed and reviewed various meal plans, books, slideshows, and online tools, and oversaw the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.

Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.

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Cristina Holtzer

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Cristina Holtzer is a writer, food lover, and social media pro based in Brooklyn, New York. When she's not dreaming about what to make for dinner, you can find her walking her golden retriever–husky mix through the parks of New York City. Her work has been published by Kitchn, Pittsburgh Magazine, PublicSource, and other outlets.

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Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Additional Sources