Nutritional Profile
Here’s the nutritional profile of salmon per 100g serving, including calories and the top 10 nutrients, with approximate percentages based on average daily needs (for a 2,000-calorie diet):
| Nutrient | Amount per 100g | Unit | % Daily Value (DV) |
|---|---|---|---|
| Calories | 206 | kcal | 10% |
| Protein | 20 | g | 40% |
| Total Fat | 13 | g | 17% |
| Omega-3 Fatty Acids | 1.2 | g | – |
| Vitamin B12 | 3.2 | µg | 133% |
| Vitamin D | 13 | µg | 65% |
| Selenium | 36 | µg | 65% |
| Potassium | 490 | mg | 10% |
| Phosphorus | 200 | mg | 16% |
| Niacin (Vitamin B3) | 8 | mg | 50% |
| Astaxanthin | 0.05 | mg | – |
This profile highlights how a 100g serving of salmon provides substantial portions of the daily recommended intake for essential nutrients like vitamin B12, vitamin D, and niacin, along with significant protein and healthy fats. The percentages for daily values are based on general recommendations and can vary depending on individual dietary needs.
1. Calories
A 100g serving of salmon provides approximately 206 calories, making it a nutrient-dense food that supports energy needs while delivering essential nutrients. Salmon’s balance of high-quality protein and healthy fats makes it a satisfying option that helps maintain fullness.
2. Protein
Salmon is a rich source of protein, offering 20g per 100g serving. This high-quality protein is vital for muscle growth and repair, immune support, and metabolism. Including salmon in meals can help meet daily protein needs in a delicious way.
3. Total Fat
With 13g of total fat, salmon is an excellent source of healthy fats that are crucial for brain and cell function. These fats help with the absorption of fat-soluble vitamins and provide steady energy, benefiting overall health without overloading on saturated fats.
4. Omega-3 Fatty Acids
Known for its omega-3 fatty acids, salmon provides 1.2g per serving, primarily in the form of EPA and DHA. These fats are renowned for their heart health benefits, helping to reduce inflammation and support brain function. Omega-3s are essential for cardiovascular and cognitive health.
5. Vitamin B12
Salmon contains 3.2 µg of vitamin B12 per 100g, meeting about 133% of daily needs. B12 is essential for red blood cell production, DNA synthesis, and neurological function, playing a crucial role in preventing anemia and supporting brain health.
6. Vitamin D
Providing 13 µg of vitamin D per 100g, salmon fulfills around 65% of daily requirements. Vitamin D is key for bone health, immune function, and mood balance. For those with limited sun exposure, salmon can be an excellent dietary source of this vital nutrient.
7. Selenium
Salmon is rich in selenium, with 36 µg per serving, which is about 65% of the daily recommendation. Selenium acts as an antioxidant, protecting cells from damage and supporting thyroid function, immune health, and reproductive health.
8. Potassium
Each 100g of salmon contains 490 mg of potassium, roughly 10% of the daily value. Potassium is essential for fluid balance, muscle contractions, and regulating blood pressure, helping to reduce the risk of stroke and promoting heart health.
9. Phosphorus
With 200 mg of phosphorus per serving, salmon meets about 16% of daily needs. Phosphorus is critical for bone strength, cellular energy production, and tissue repair, contributing to a robust skeletal structure and overall metabolic health.
10. Niacin (Vitamin B3)
Salmon offers 8 mg of niacin, meeting 50% of the recommended daily intake. Niacin helps convert food into energy, supports healthy skin, and contributes to nerve function, which may also aid in maintaining healthy cholesterol levels.
11. Astaxanthin
Astaxanthin is a potent antioxidant present in salmon at about 0.05 mg per serving. This compound gives salmon its vibrant pink color and works synergistically with omega-3s to reduce inflammation, protect cells from damage, and promote skin health.
Salmon Consumption
Global salmon consumption has been steadily increasing, reaching around 3.4 million metric tons per year in recent years. Demand for salmon has grown significantly due to its popularity as a healthy protein source rich in omega-3 fatty acids, with increased consumption in North America, Europe, and Asia, especially Japan and China. This trend is primarily driven by both farmed and wild salmon, with farmed salmon accounting for the majority due to sustainable aquaculture practices that can meet growing demands.
Here are the approximate average per capita salmon consumption rates for the top 10 salmon-consuming countries, which tend to have higher-than-average consumption due to dietary preferences, cultural factors, and easy access to salmon. These numbers can vary slightly each year, but here’s an overview:
Norway – 5.5 kg per Person per Year
As one of the world’s largest producers of farmed salmon, Norway has a high domestic consumption rate of around 5.5 kg per person annually. Salmon is a traditional staple in the Norwegian diet, enjoyed both fresh and cured (gravlax), and plays a central role in the country’s cuisine. Norway’s access to high-quality, locally sourced salmon has helped make it one of the top consumers globally.
Japan – 3.5–4 kg per Person per Year
In Japan, salmon is incredibly popular, with an average consumption of 3.5–4 kg per person per year. The fish is a mainstay in Japanese cuisine, appearing in sushi, sashimi, grilled dishes, and bento boxes. Salmon's mild flavor and tender texture make it ideal for Japanese cooking, and the country imports significant quantities to meet the high demand.
Sweden – 3.5 kg per Person per Year
Swedes consume approximately 3.5 kg of salmon per person each year, making it a common ingredient in Swedish cuisine. Often enjoyed as smoked salmon or gravlax, salmon is a traditional and celebrated part of Swedish meals, especially during holidays. The fish’s rich omega-3 content and versatility add to its appeal among health-conscious consumers in Sweden.
United States – 2.8 kg per Person per Year
Salmon is one of the most consumed fish in the United States, with an average per capita consumption of 2.8 kg per year. As awareness of healthy eating has grown, so has the popularity of salmon, which is high in protein and omega-3 fatty acids. Americans enjoy it in various forms, from grilled fillets to smoked salmon on bagels, and it’s commonly available in restaurants and supermarkets.
Finland – 2.7 kg per Person per Year
In Finland, people consume about 2.7 kg of salmon per person annually. Finnish cuisine frequently includes salmon, often prepared in soups (like the popular lohikeitto) or smoked and served with potatoes. Given Finland’s cold climate, salmon is seen as a warming, nutritious food that complements local dietary needs, and it remains a favorite among Finns.
Canada – 2.5 kg per Person per Year
With an average consumption of 2.5 kg per person each year, Canadians are enthusiastic about salmon, especially in coastal areas where wild Pacific salmon is readily available. Salmon is enjoyed grilled, smoked, or in traditional Indigenous preparations. The popularity of the fish is boosted by Canada’s efforts to promote sustainable fishing and local seafood.
Russia – 2.2 kg per Person per Year
Salmon is well-loved in Russia, with an average consumption of 2.2 kg per person per year. Smoked, salted, and fresh salmon are common in Russian cuisine, often served on bread or in salads. Salmon roe, or red caviar, is also a traditional delicacy, commonly served during celebrations and as a premium appetizer.
France – 2 kg per Person per Year
French cuisine appreciates salmon for its delicate flavor, and it is consumed at an average rate of 2 kg per person per year. In France, smoked salmon is particularly popular, often served as an appetizer or in sandwiches. Fresh salmon fillets are also enjoyed in various preparations, from light, lemony dishes to more elaborate French recipes.
United Kingdom – 1.9 kg per Person per Year
In the UK, salmon consumption stands at around 1.9 kg per person annually. Smoked salmon is especially popular, frequently enjoyed in sandwiches, with eggs, or on bagels. Fresh salmon fillets are also commonly found in British households and are often grilled or baked. Salmon’s versatility and healthy reputation keep it high in demand.
Germany – 1.7 kg per Person per Year
Germany’s per capita salmon consumption is about 1.7 kg per year, with smoked salmon a common choice at breakfast or in salads. Salmon is appreciated for its nutritional value, and German consumers often opt for it as a healthy source of protein. Its mild flavor and soft texture make it a versatile ingredient in German cuisine, contributing to its popularity.
Health Benefits
Salmon offers a wealth of health benefits that make it a highly nutritious addition to any diet. Rich in omega-3 fatty acids, it supports heart health by reducing inflammation and lowering blood pressure. Additionally, salmon is an excellent source of high-quality protein, which aids in muscle repair and growth. Its abundance of vitamins and minerals, including vitamin B12, vitamin D, and selenium, promotes brain function, boosts immune health, and enhances skin quality. Regular consumption of salmon may also improve mood and cognitive function, making it a powerhouse food for overall well-being.
Rich in Omega-3 Fatty Acids
Salmon is one of the best natural sources of omega-3 fatty acids, specifically EPA and DHA, which support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels. These essential fats can lower the risk of cardiovascular disease and are linked to overall better heart function.
High-Quality Protein
Salmon is an excellent source of high-quality protein, essential for building and repairing body tissues. Protein also supports muscle health, hormone production, and immune function. Eating protein-rich foods like salmon can increase satiety and help in maintaining a healthy weight.
Excellent Source of Vitamin B12
Salmon is packed with vitamin B12, which is essential for brain health and the production of red blood cells. B12 also supports nerve function and is vital for DNA synthesis, helping to prevent anemia and keep energy levels up.
Contains Antioxidants, Especially Astaxanthin
Astaxanthin, a potent antioxidant found in salmon, protects cells from damage and may improve skin health by reducing signs of aging. This compound works alongside omega-3s to protect against inflammation, promoting a youthful appearance and overall cellular health.
Supports Brain Health
The omega-3s in salmon are essential for brain function and development, potentially reducing the risk of cognitive decline and improving memory and mental clarity. Regular salmon consumption has been linked to a lower risk of dementia and Alzheimer's disease.
Boosts Immune System
The nutrients in salmon, including omega-3 fatty acids, vitamins B6 and B12, and selenium, contribute to a strong immune system. These compounds help the body combat infections, reduce inflammation, and support overall health, making salmon a great immune booster.
Promotes Healthy Skin
The healthy fats and antioxidants in salmon help keep the skin hydrated, reducing dryness and promoting a natural glow. Omega-3s work to reduce inflammation and improve skin elasticity, while astaxanthin supports skin health by fighting free radicals.
Improves Mood and Mental Health
Studies suggest that diets rich in omega-3 fatty acids, such as those found in salmon, are linked to improved mood and a reduced risk of depression. Omega-3s have anti-inflammatory effects on the brain, which may enhance mood and cognitive function.
Good for Eye Health
Salmon contains omega-3 fatty acids and antioxidants that can protect the eyes from age-related macular degeneration and dry eye syndrome. These nutrients support vision health and may reduce the risk of eye diseases as we age.
Supports Bone Health
Salmon is a great source of vitamin D, a nutrient crucial for calcium absorption and bone strength. Regularly eating salmon can help prevent bone density loss, reducing the risk of osteoporosis and supporting overall bone health, especially as we age.
What are the TCM properties of salmon?
Traditional Chinese Medicine (TCM) has a unique perspective on foods, including salmon, often evaluating them based on their energetic properties, flavors, and effects on the body's balance of yin and yang.
Cooling Energy
In TCM, salmon is considered a cooling food, which means it helps to balance heat within the body. For individuals with excess internal heat, such as those experiencing inflammation or frequent redness, consuming salmon may help cool and regulate body temperature, bringing relief to heat-related imbalances.
Nourishes Yin
Salmon is classified as a yin-nourishing food in TCM. Yin foods help replenish bodily fluids and restore moisture, making salmon beneficial for individuals with symptoms of dryness, such as dry skin, dry eyes, or throat irritation. This property is particularly useful for balancing those with a yin deficiency.
Tonifies Qi (Vital Energy)
Salmon is believed to support the body’s vital energy, or qi, which is essential for overall health and vitality. By providing high-quality protein and essential fats, salmon helps sustain and strengthen qi, making it a great choice for those recovering from illness or fatigue and in need of energy replenishment.
Strengthens the Kidney
In TCM, salmon is said to benefit kidney function, which is associated with life essence, vitality, and aging. Consuming salmon regularly can nourish the kidneys, support water metabolism, and potentially benefit reproductive health, as the kidneys are linked to fertility and growth.
Supports Liver Health
Salmon is thought to benefit the liver by aiding in blood nourishment. The omega-3s and other nutrients in salmon help regulate blood flow and circulation, which, according to TCM, supports liver function and promotes detoxification. This can be helpful for people dealing with stress or anger, emotions tied to liver health.
Moistens the Lungs
With its yin-nourishing properties, salmon helps to moisten and protect the lungs, which can be especially beneficial in dry or cold seasons. TCM recommends salmon for people who suffer from respiratory dryness, like dry coughs or scratchy throats, as it can help improve lung moisture and overall respiratory health.
Promotes Blood Circulation
In TCM, salmon’s rich protein content and beneficial oils are believed to enhance blood circulation, supporting heart health and reducing blood stasis. Improved circulation is essential for delivering nutrients and oxygen throughout the body, which can help prevent cold extremities and stagnation.
Boosts Spleen Function
The spleen is responsible for digestion and nutrient absorption in TCM, and salmon’s gentle, nourishing qualities can support spleen health. Salmon is considered easy to digest, making it beneficial for people with weakened digestion or a spleen qi deficiency, which can manifest as fatigue, bloating, or poor appetite.
Calms the Spirit
TCM considers salmon as having a calming effect on the mind and spirit, helping to alleviate anxiety and improve mental well-being. Omega-3 fatty acids are believed to help stabilize mood and emotions, which can be beneficial for those experiencing emotional imbalances or heightened stress.
Replenishes Essence (Jing)
In TCM, essence, or "jing," is the body’s life energy stored in the kidneys and associated with longevity and vitality. Salmon, with its nourishing fats and high protein content, is thought to replenish this essence, supporting overall vitality, resilience, and slowing signs of aging, particularly in individuals with weakened jing.
In summary, TCM views salmon as a beneficial food that can help balance the body's energies, nourish vital organs, and promote overall health when consumed in moderation and as part of a balanced diet.
10 Popular Salmon Recipes
Here are 10 popular salmon-based recipes that showcase the versatility and deliciousness of this nutritious fish:
Grilled Lemon Salmon
This classic recipe involves marinating salmon in a mixture of olive oil, fresh lemon juice, garlic, and dill, then grilling it to perfection. The tangy lemon and herb flavors enhance the natural richness of the salmon, creating a bright and delicious main dish. This easy-to-make recipe is perfect for summer BBQs or healthy weeknight dinners.
Honey Garlic Glazed Salmon
Honey garlic glazed salmon is a quick and flavorful option. The salmon is pan-seared and then brushed with a sauce made from honey, garlic, soy sauce, and a touch of lemon or vinegar. The result is a beautiful caramelized glaze that’s both sweet and savory, perfect when paired with steamed vegetables or rice.
Smoked Salmon Bagel
A favorite for breakfast or brunch, this recipe combines smoked salmon with cream cheese, capers, sliced red onion, and fresh dill on a toasted bagel. It’s a delightful combination of creamy, salty, and smoky flavors. Easy to make, it’s a satisfying and nutritious way to start the day.
Salmon Sushi Rolls
Salmon sushi rolls are a popular choice in Japanese cuisine, combining sushi rice with fresh salmon, avocado, and cucumber, wrapped in seaweed (nori). These rolls are fresh, light, and a great introduction to making sushi at home. Serve with soy sauce, pickled ginger, and wasabi for a complete experience.
Teriyaki Salmon Bowls
In this dish, salmon is marinated in a sweet and savory teriyaki sauce and then grilled or baked. It’s served over a bowl of rice with steamed broccoli, carrots, and other vegetables. The teriyaki glaze is rich and flavorful, complementing the salmon and creating a satisfying and balanced meal.
Creamy Salmon Pasta
This creamy pasta dish pairs cooked salmon with fettuccine in a sauce made from cream, garlic, and Parmesan cheese. Spinach or cherry tomatoes can be added for color and freshness. The rich, creamy sauce coats the pasta and salmon, making it a comforting yet sophisticated dinner option.
Baked Pesto Salmon
For an easy, flavorful meal, this recipe involves spreading basil pesto over salmon fillets and baking them until tender. The pesto’s herbaceous and garlicky flavors meld perfectly with the salmon, creating a fresh and aromatic dish that pairs well with roasted vegetables or a side salad.
Salmon Tacos with Mango Salsa
These tacos are a fresh and fun way to enjoy salmon. The fish is seasoned and grilled or pan-seared, then served in soft tortillas with a zesty mango salsa made from diced mango, red onion, cilantro, and lime juice. The sweet salsa and savory salmon are a perfect match, making for a delicious and vibrant meal.
Salmon Chowder
Salmon chowder is a creamy, hearty soup made with chunks of salmon, potatoes, corn, celery, and carrots in a milk or cream-based broth. This comforting dish is perfect for colder months and is rich in flavor, providing warmth and nourishment in every spoonful.
Crispy Pan-Seared Salmon
For a simple and satisfying salmon dish, try pan-searing the fillets to get a crispy, golden skin. Seasoned with salt and pepper, the salmon is cooked skin-side down in a hot pan, then flipped briefly to finish. The result is a crispy-skinned salmon with tender flesh, which pairs beautifully with a side of greens or mashed potatoes.
These recipes highlight the unique flavors and health benefits of salmon while offering a variety of cooking methods and cuisines.
Q & A
Is Salmon a Good Source of Omega-3 Fatty Acids?
Yes, salmon is one of the best sources of omega-3 fatty acids, specifically EPA and DHA, which play a crucial role in supporting heart, brain, and eye health. These essential fats help reduce inflammation, improve blood flow, and can lower the risk of cardiovascular disease. A single serving of salmon provides a significant portion of the recommended daily intake, making it an excellent choice for a heart-healthy diet.
What Are the Health Benefits of Eating Salmon?
Salmon is packed with nutrients, including high-quality protein, B vitamins, selenium, and antioxidants like astaxanthin. Together, these nutrients support muscle growth, energy levels, immune function, and skin health. Regular consumption of salmon can contribute to overall health by providing essential nutrients and helping to lower the risk of chronic diseases.
What’s the Difference Between Wild and Farmed Salmon?
The main differences between wild and farmed salmon are in their diet, environment, and nutrient content. Wild salmon eat a natural diet, which often gives them a richer flavor and slightly higher omega-3 levels. Farmed salmon, raised in controlled environments, is often milder and softer. Both types have health benefits, but wild salmon is usually preferred for its natural diet and environmental considerations.
How Should Salmon Be Cooked to Maintain Its Nutrients?
Salmon can be prepared in many ways, but cooking methods that preserve its nutrients include baking, grilling, or steaming. Avoiding high-heat methods or prolonged cooking times helps prevent nutrient loss, especially of omega-3 fats and certain vitamins. Baking at 350°F (175°C) until the internal temperature reaches 125–130°F (52–54°C) for medium-rare is ideal for a moist, nutrient-rich result.
What Are the Best Ways to Season Salmon?
Salmon pairs well with a wide range of seasonings, including lemon, garlic, dill, and herbs like parsley or thyme. Simple seasoning with salt, pepper, and olive oil highlights the natural flavors, while marinades with soy sauce, honey, or ginger can add a delicious twist. Herbs, citrus, and light spices balance salmon’s rich flavor and are popular choices in many recipes.
Is It Safe to Eat Salmon Raw?
Eating raw salmon, such as in sushi or sashimi, is generally safe if the salmon is labeled as “sushi-grade” or has been frozen to kill potential parasites. Consuming raw salmon from reputable sources helps reduce health risks. However, it’s essential to exercise caution, especially for individuals with compromised immune systems, pregnant women, or young children.
How Often Should You Eat Salmon?
Nutrition experts generally recommend eating fatty fish like salmon 2–3 times a week to reap its health benefits. Regular consumption provides consistent omega-3 fatty acids, which support heart, brain, and immune health. However, balancing with other types of fish and seafood is advised to avoid overexposure to contaminants sometimes found in seafood.
How Long Does Salmon Last in the Refrigerator?
Fresh salmon typically lasts 1–2 days in the refrigerator before cooking. Cooked salmon, on the other hand, can last 3–4 days if stored in an airtight container. Freezing can extend salmon’s shelf life to several months, but it’s best used within 3–6 months for optimal quality. Storing salmon properly helps maintain its freshness and safety.
Can Salmon Help with Weight Loss?
Yes, salmon can be beneficial for weight loss, as it is high in protein and healthy fats that promote satiety, helping you feel fuller for longer. Its protein content also supports muscle maintenance, which is essential during weight loss. Including salmon in a balanced diet can support weight management without sacrificing nutritional quality.
Why Does Salmon Vary in Color?
The color of salmon can vary due to its diet. Wild salmon typically has a vibrant reddish-orange color from eating a natural diet rich in astaxanthin, a pigment found in their food sources. Farmed salmon, which may not consume the same foods, often has added astaxanthin in their feed to achieve a similar color. Both wild and farmed salmon are safe to eat, but wild salmon’s diet gives it a more intense color naturally.