Salmon
An oily fish supplying long-chain omega-3 fats EPA and DHA alongside vitamin D and B12.
Nutrition per 100 g
Standardised to 100 g of salmon, cooked for fair comparison. Typical serving: 100 g cooked — 208 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 208 kcal | 208 kcal | 100 kcal |
| Protein | 22 g | 22 g | 10.6 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 13 g | 13 g | 6.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of salmon, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 149 µg | 149 µg | 17% |
| Vitamin C | 4.1 mg | 4.1 mg | 5% |
| Thiamin | 0.044 mg | 0.044 mg | 4% |
| Riboflavin | 0.15 mg | 0.15 mg | 12% |
| Niacin | 10 mg | 10 mg | 63% |
| Vitamin B6 | 0.46 mg | 0.46 mg | 27% |
| Folate | 35 µg | 35 µg | 9% |
| Vitamin B12 | 2.9 µg | 2.9 µg | 121% |
| Pantothenic acid | 0.87 mg | 0.87 mg | 17% |
| Minerals | |||
| Calcium | 28 mg | 28 mg | 2% |
| Iron | 0.91 mg | 0.91 mg | 5% |
| Magnesium | 122 mg | 122 mg | 29% |
| Phosphorus | 371 mg | 371 mg | 30% |
| Potassium | 505 mg | 505 mg | 11% |
| Sodium | 60 mg | 60 mg | 3% |
| Zinc | 0.56 mg | 0.56 mg | 5% |
| Selenium | 46.8 µg | 46.8 µg | 85% |
| Copper | 0.053 mg | 0.053 mg | 6% |
| Manganese | 0.019 mg | 0.019 mg | <1% |
Source: USDA FoodData Central — Fish, salmon, chinook, cooked, dry heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat salmon?
- Covers nutrients that are genuinely difficult to obtain elsewhere.
- Cooks in around twelve minutes from raw.
- Tinned versions with bones add appreciable calcium.
How to include it
- Roast at 200°C for 10–14 minutes with lemon and herbs.
- Flake tinned salmon into salads, pasta or fishcakes.
- Cook frozen fillets straight from the freezer with a few extra minutes.
Things to consider
- Cost can be a barrier; tinned and frozen are cheaper and nutritionally similar.
- Fish allergy is common and can be severe.
- Sustainability varies by source; certification labels help.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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Spinach, raw
A leafy green with a high micronutrient yield for very few calories.
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