93
Seafood · Fatty Fish
Salmon
93/ 100
Also known as: atlantic salmon, wild salmon, sockeye
Omega-3 rich fatty fish for heart and brain health
Variants (6)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
🔥 Calories
134/ 2000 kcal day
🥩Protein22.4 g45% DV
🍞Carbs0.0 g<1% DV
🥑Fat5.0 g6% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Vitamin B124.7 mcg196% DV
- Niacin6.5 mg41% DV
- Pantothenic Acid1.4 mg28% DV
- Biotin4.3 mcg14% DV
- Riboflavin0.18 mg14% DV
- Choline70.8 mg13% DV
- Vitamin E1.8 mg12% DV
- Thiamin0.03 mg2% DV
- Vitamin A47.6 iu<1% DV
- Folate3.4 mcg<1% DV
- Vitamin K0.09 mcg<1% DV
Minerals
- Selenium29.4 mcg53% DV
- Phosphorus200.6 mg16% DV
- Sodium328.1 mg14% DV
- Copper0.06 mg7% DV
- Potassium265.2 mg6% DV
- Magnesium20.4 mg5% DV
- Zinc0.49 mg4% DV
- Calcium31.4 mg2% DV
- Iron0.41 mg2% DV
- Manganese0.01 mg<1% DV
Other
- Cholesterol56.1 mg
- Vitamin D18.3 iu
- Monounsaturated Fat1.6 g
- Polyunsaturated Fat1.3 g
- Saturated Fat1.0 g
- Omega30.59 mg
- Omega60.08 mg
- Trans Fat0.03 g
BioactivesEstimated
- Omega-3 (ALA/EPA/DHA)~1.3 g
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: ported-from-sibling:salmon__canned__whole__without_skin
Score · 93/100
Nutrient Density35.0 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality14.0 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content0.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats8.5 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives12.5 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact10.0 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
− 1.0 anti-nutrient penalty
Top Nutrients
- Vitamin B12231% DV
- Selenium66% DV
- Niacin48% DV
- Pantothenic Acid33% DV
- Phosphorus19% DV
Overview
Salmon is considered one of the healthiest proteins available, packed with omega-3 fatty acids EPA and DHA that support brain, heart, and joint health. Wild-caught salmon offers higher omega-3 content and lower contaminants than farmed varieties. The pink-orange color comes from astaxanthin, a powerful antioxidant with anti-inflammatory properties.
Health Benefits (4)
- Reduces inflammation throughout the bodystrongEPA and DHA omega-3s compete with inflammatory omega-6s and produce anti-inflammatory compounds
- Supports cardiovascular healthstrongOmega-3s lower triglycerides, reduce blood pressure, and improve arterial function
- Promotes brain health and cognitive functionstrongDHA is a major structural component of brain tissue and supports neuron communication
- Provides rare dietary vitamin DstrongOne of few food sources with significant vitamin D3 content
Food Pairings
- ·Serve with lemon to enhance iron absorption and add brightness
- ·Pair with leafy greens for a complete anti-inflammatory meal
- ·Combine with olive oil and herbs for Mediterranean-style preparation
- ·Add to whole grains like quinoa for sustained energy release
Practical Tips
- ·Choose wild-caught when possible for higher omega-3 content
- ·Aim for 2-3 servings of fatty fish per week for optimal omega-3 intake
- ·Don't overcook - salmon is best medium-rare to medium
- ·Canned salmon with bones is an excellent calcium source
Optimal Timing
☀️
midday
Best with food
Protein and healthy fats provide sustained energy; vitamin D absorption is optimal with sunlight exposure
Great dinner option too - omega-3s support restful sleep
Concerns
- · Moderate sodium
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow salmon stacks up
Compared to other seafood
Per 100 g of the default form. Bars show how much higher or lower salmon is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#11 of 14
158kcalvs134kcal avg
+18% above category average
Protein#2 of 14
26.3gvs21.5g avg
+22% above category average
Vitamin B12#5 of 13
5.5mcgvs4.9mcg avg
+13% above category average
Selenium#11 of 13
34.6mcgvs44mcg avg
-21% below category average
Niacin#4 of 10
7.7mgvs7mg avg
+9% above category average
Common questions
What people ask about salmon
What is salmon?
Salmon is classified as a fatty fish (seafood). Omega-3 rich fatty fish for heart and brain health
Is salmon healthy?
Salmon scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B12, Selenium, Niacin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is salmon high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 22.4 g of protein (~45% of the 50 g daily value).
Is salmon high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in salmon?
In a 85 g serving, salmon is highest in Vitamin B12 (~196% DV), Selenium (~53% DV), Niacin (~41% DV), Pantothenic Acid (~28% DV), Phosphorus (~16% DV).
Is salmon keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
When is the best time to eat salmon?
Best in the midday. Protein and healthy fats provide sustained energy; vitamin D absorption is optimal with sunlight exposure
How much salmon should I eat?
A typical serving is around 85 g (~134 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating salmon alongside several other seafood sources.
Is salmon an allergen?
Salmon falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with salmon?
Salmon pairs nicely with: Serve with lemon to enhance iron absorption and add brightness; Pair with leafy greens for a complete anti-inflammatory meal; Combine with olive oil and herbs for Mediterranean-style preparation; Add to whole grains like quinoa for sustained energy release.
Are there any concerns with eating salmon?
Moderate sodium.
Related supplements
Supplements that mirror Salmon's nutrient profile
Encyclopedia entries that supply the same signature nutrients salmon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Salmon
These are the nutrients salmoncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.