Salmon Nutrition Guide
Omega-3 fats, vitamin D, and B12 in a food that needs twelve minutes in an oven.
Nutritional Density editorial team15 December 20255 min read
Last reviewed
Oily fish occupies a specific place in dietary guidance because of nutrients that are difficult to obtain in meaningful amounts elsewhere.
What it provides
A 100 g cooked portion supplies roughly 20–25 g of protein, the long-chain omega-3 fatty acids EPA and DHA, vitamin D, vitamin B12, selenium, and iodine.
Farmed or wild?
Farmed salmon is typically higher in total fat; wild salmon varies with species and season. Both are meaningful sources of EPA and DHA, and availability, cost, and sustainability certification are reasonable grounds for choosing between them.
Simple preparation
- Roast at 200°C for 10–14 minutes depending on thickness.
- Tinned salmon works well in fishcakes, salads, and pasta.
- Frozen fillets cook straight from frozen with a few extra minutes.
Sources
- Healthy diet fact sheet — World Health Organization
- The Nutrition Source: Healthy Eating Plate — Harvard T.H. Chan School of Public Health
Where a claim could not be confidently supported by a credible source, it has been qualified or left out. Read our sources policy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related reading
Micronutrients Explained
An accessible overview of vitamins and minerals, which ones people commonly fall short on, and how food covers most needs.
18 November 20257 min read
What Is Nutritional Density?
Nutrient density compares the nutrients a food provides with the calories it delivers. Here is what that means in everyday eating.
4 February 20268 min read
Are Eggs a Nutrient-Dense Food?
What eggs actually provide per serving, how the cholesterol question has evolved, and practical ways to use them.
2 March 20266 min read