Salmon is one of the most nutritious fish you can eat. It is rich in high-quality protein, healthy fats, vitamins, minerals and antioxidants. An 8 ounce (226 gram) portion of salmon fillet provides:
Protein
A typical 8 ounce salmon fillet contains around 40 grams of protein. This represents about 80% of the Reference Daily Intake (RDI) for protein in a 2000 calorie diet.
Protein is essential for building and repairing tissues in the body. It also helps strengthen the immune system and is necessary for muscle growth and maintaining healthy bones.
Salmon is a complete protein, meaning it contains all the essential amino acids your body needs. Animal sources of protein like salmon are considered higher quality than plant-based proteins.
Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. An 8 ounce serving of salmon provides around 2 grams of omega-3s.
Omega-3s are healthy fats that have anti-inflammatory properties and provide many health benefits. They may reduce the risk of heart disease, stroke, depression and other conditions.
EPA and DHA are also important for brain health and development. Some research suggests they may boost learning ability and behavior in children.
Vitamins and Minerals
Salmon is packed with many vitamins and minerals:
- Vitamin B12: An 8 ounce serving of salmon provides over 300% of the RDI for vitamin B12. This vitamin is necessary for normal nerve and blood cell function.
- Vitamin D: Salmon provides around 80% of the RDI for vitamin D, which has an important role in bone health and immune function.
- Selenium: Salmon is high in selenium, an antioxidant mineral that supports immune health and may reduce inflammation.
- Potassium: An excellent source providing 18% of the RDI per serving.
- Vitamin B3 (niacin): Necessary for converting food into energy. Salmon provides 50% of the RDI.
Antioxidants
Antioxidants are compounds that help protect cells from damage that can lead to chronic diseases. Salmon contains the antioxidant pigment astaxanthin, which is responsible for its reddish-pink color.
Astaxanthin has anti-inflammatory properties and may benefit eye and brain health. Some research indicates it may enhance athletic performance and slow the aging process.
Mercury and Other Contaminants
Some types of seafood contain high levels of mercury and other contaminants like PCBs. However, salmon tends to be very low in mercury.
The FDA recommends eating 8–12 ounces (226–340 grams) of a variety of seafood per week during pregnancy. Salmon is considered a low mercury choice that is safe to eat, along with sardines, trout and Atlantic mackerel.
Wild vs Farmed Salmon
There are some differences in nutrition between wild and farmed salmon:
- Wild salmon tends to be leaner and contain fewer calories than farmed salmon.
- Farmed salmon contains much higher amounts of omega-6 fatty acids.
- Wild salmon has more vitamin D and more of the antioxidant astaxanthin.
However, both wild and farmed salmon are nutritious choices. The omega-3 content remains high in farmed salmon.
Cooking Methods
The way you cook your salmon can affect its nutrition profile. These cooking methods provide the most nutrition:
- Baking
- Grilling
- Broiling
- Poaching
- Steaming
Avoid fried salmon batters and breaded preparations which add a lot of calories. Also limit charring or overcooking salmon, as this can produce harmful compounds.
Health Benefits of Salmon
Here are some of the top health benefits associated with eating salmon regularly:
- Heart health: Salmon reduces risk factors for heart disease like high triglycerides and inflammation. Its omega-3 fats may also lower blood pressure slightly.
- Brain function: Omega-3s are important for brain development and maintenance. They may boost learning skills in children.
- Mental health: Omega-3 intake is linked to reduced risk of depression, anxiety and other mood disorders.
- Eye health: The antioxidants in salmon, including astaxanthin, may prevent macular degeneration and dry eyes.
- Pregnancy: Omega-3s are important for infant brain development. Salmon is a low-mercury choice safe to eat during pregnancy.
- Weight control: The high protein and omega-3 content help you feel full longer which may aid weight loss.
Conclusion
An 8 ounce salmon fillet is high in complete protein, vitamins, minerals and omega-3 fatty acids. It provides around 40 grams of protein along with over 100% of the RDI for vitamin B12 and over 75% for vitamin D.
Salmon is one of the most nutritious protein sources you can eat. Consuming salmon regularly provides many health benefits and protection against various diseases.