Salmon

By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Salmon is an oily fish with high-quality protein, vitamin D and the long-chain omega-3 fats EPA and DHA. Most salmon sold in Europe is farmed Atlantic salmon, which is fattier and gives more calories than wild salmon, while the DHA content of the two is almost the same. One 85 g portion of either type gives well over the 250 mg of EPA and DHA a day linked to normal heart function in EU law, and salmon is on the US FDA’s list of “Best Choices” because it is low in mercury.

Salmon nutrition per 100 g: farmed vs wild

Nutrient (raw)	Farmed Atlantic salmon, 100 g	Wild Atlantic salmon, 100 g
Energy	208 kcal	142 kcal
Protein	20.4 g	19.8 g
Fat	13.4 g	6.3 g
of which saturated	3.1 g	1.0 g
of which monounsaturated	3.8 g	2.1 g
of which polyunsaturated	3.9 g	2.5 g
EPA (omega-3)	0.86 g	0.32 g
DHA (omega-3)	1.10 g	1.12 g
Carbohydrate	0 g	0 g
Vitamin B12	3.2 µg	3.2 µg
Selenium	24 µg	36.5 µg
Potassium	363 mg	490 mg
Cholesterol	55 mg	55 mg

Source: USDA FoodData Central, SR Legacy: “Fish, salmon, Atlantic, farmed, raw” (FDC 175167) and “Fish, salmon, Atlantic, wild, raw” (FDC 173686), checked 4 November 2026. Values rounded. The farmed record also lists 11 µg of vitamin D and 59 mg of sodium per 100 g; our checked data for the wild record does not include vitamin D, so it is not compared here.

The difference between the two columns is mostly fat. Farmed salmon carries about twice as much fat, which brings more calories and more EPA. Wild salmon is leaner, a little richer in selenium and potassium, and gives nearly the same DHA.

EPA and DHA per portion

	Farmed, 100 g	Farmed, 85 g portion	Wild, 100 g	Wild, 85 g portion
EPA + DHA	1.96 g	1.67 g	1.44 g	1.22 g
Energy	208 kcal	177 kcal	142 kcal	121 kcal
Protein	20.4 g	17.3 g	19.8 g	16.8 g

Calculated from the same USDA records; 85 g (3 oz) is the standard measure given in the farmed record, and half a fillet weighs about 198 g.

A week of 250 mg a day adds up to 1.75 g of EPA and DHA. One 85 g portion of farmed salmon gives about 1.67 g and one portion of wild salmon about 1.22 g, so a single serving covers most of a week’s worth of that reference amount. Two portions of fish a week, one of them oily, is the pattern the NHS recommends.

Glycemic index

Salmon has no glycemic index: it contains no carbohydrate, so it does not raise blood sugar on its own. Fish is not listed in the international GI tables. Served with rice, potatoes or bread, the side dish decides the blood sugar response of the meal.

Health benefits: what the evidence says

• Heart function. The EU permits the claim “EPA and DHA contribute to the normal function of the heart” for foods that are at least a source of omega-3 fats, with the information that the effect is obtained with a daily intake of 250 mg of EPA and DHA (Regulation (EU) No 432/2012). Salmon reaches this amount easily.
• Brain and vision. The same regulation allows the claims that DHA contributes to the maintenance of normal brain function and normal vision, for foods with at least 40 mg of DHA per 100 g and per 100 kcal, with a daily intake of 250 mg of DHA. Both types of salmon contain more than 1 g of DHA per 100 g.
• Protein. About 17 g of protein in an 85 g portion, with no carbohydrate, makes salmon a filling main for a meal.
• Vitamin D, B12 and selenium. Farmed salmon has 11 µg of vitamin D per 100 g (about 9.4 µg in an 85 g portion). Salmon is also rich in vitamin B12 and selenium.
• Low in mercury. The FDA groups fish by mercury level and lists salmon among the “Best Choices”, the lowest-mercury group, which is why it is a common recommendation for pregnant women and children.

Ayurveda: salmon in the traditional system

In Usha and Vasant Lad’s food guidelines salmon is favourable for Vata, while it is on the lists to avoid for Pitta and Kapha. In plain words: salmon is one of the foods recommended for people who tend to feel cold, dry and restless, and one to limit for the other two types. This is a traditional view, not a clinical finding.

How to cook and use salmon

• Bake: fillet on a tray with lemon, dill and a little olive oil, about 12-15 minutes in a hot oven, until it flakes easily.
• Pan-fry: skin side down in a hot pan until the skin is crisp, then turn for a minute or two. Farmed salmon has enough fat that it needs very little oil.
• Bowls: flaked salmon over quinoa, with avocado, cucumber and a yogurt-dill dressing made with Greek yogurt.
• With greens: salmon on wilted spinach with garlic, or with roasted broccoli and sweet potato.
• Canned salmon: a cheaper way to eat oily fish; use it in salads, fish cakes or on wholegrain bread.

Who should be careful

• Pregnancy and women planning a pregnancy. The NHS advises no more than 2 portions of oily fish such as salmon a week for girls, women who may become pregnant, and pregnant or breastfeeding women, because oily fish contain more pollutants that can build up in the body. The FDA advises 8-12 ounces (about 225-340 g) of a variety of lower-mercury seafood a week in pregnancy, and salmon is on its “Best Choices” list.
• Smoked salmon in pregnancy. Raw, cold-smoked and cured fish can carry listeria. The NHS says pregnant women should eat smoked fish only when it has been cooked until steaming hot.
• Children. The FDA suggests smaller servings for children: about 1 oz (28 g) at ages 1-3, 2 oz at 4-7, 3 oz at 8-10 and 4 oz from age 11, two servings a week from the “Best Choices” list.
• Fish allergy. Anyone allergic to fish should avoid salmon in every form, including fish oil made from it.
• Calories. Farmed salmon has 208 kcal per 100 g against 142 kcal for wild. If you watch your energy intake, keep portions moderate and skip heavy sauces.

Related entries and articles

• Anchovies – another oily fish rich in omega-3
• High-quality fats – where omega-3 fits in
• Mediterranean diet – fish as a regular protein
• Quinoa and spinach – easy sides for salmon
• All about high-quality fats
• Which foods reduce inflammation naturally?

FAQ

Is farmed salmon as healthy as wild salmon?

Both are nutritious. Per 100 g, farmed Atlantic salmon has more fat, more calories and more EPA, while wild salmon is leaner with slightly more selenium and potassium; the DHA content is almost identical (USDA). Either type gives far more than 250 mg of EPA and DHA in one portion.

How often should I eat salmon?

The NHS recommends at least 2 portions of fish a week, one of them oily, such as salmon; a portion is around 140 g. Girls and women who are pregnant, breastfeeding or may become pregnant should have no more than 2 portions of oily fish a week.

Is salmon high in mercury?

No. The FDA lists salmon among its “Best Choices”, the group of fish lowest in mercury, which can be eaten 2-3 times a week, including during pregnancy.

Sources

1. USDA FoodData Central, SR Legacy: Fish, salmon, Atlantic, farmed, raw (FDC 175167). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Fish, salmon, Atlantic, wild, raw (FDC 173686). fdc.nal.usda.gov
3. Commission Regulation (EU) No 432/2012, list of permitted health claims (EPA/DHA and heart function; DHA, brain function and vision). EUR-Lex
4. U.S. Food and Drug Administration: Advice about Eating Fish, content current as of 5 March 2024. fda.gov
5. NHS: Fish and shellfish. nhs.uk
6. NHS: Foods to avoid in pregnancy. nhs.uk
7. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.