scored 90/100
Also known as atlantic salmon, wild salmon, sockeye
Omega-3 rich fatty fish for heart and brain health
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 90.
Less a 2.0 anti-nutrient penalty (high sodium).
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.
EPA and DHA omega-3s compete with inflammatory omega-6s and produce anti-inflammatory compounds
Omega-3s lower triglycerides, reduce blood pressure, and improve arterial function
DHA is a major structural component of brain tissue and supports neuron communication
One of few food sources with significant vitamin D3 content
Protein and healthy fats provide sustained energy; vitamin D absorption is optimal with sunlight exposure
Breaks a fast
Great dinner option too - omega-3s support restful sleep
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.
Salmon is classified as a fatty fish (seafood). Omega-3 rich fatty fish for heart and brain health
Salmon scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B12, Vitamin D, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 16.8 g of protein (~34% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, salmon is highest in Vitamin B12 (~99% DV), Selenium (~56% DV), Niacin (~42% DV), Vitamin B6 (~41% DV), Pantothenic Acid (~28% DV).
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).
Best in the midday. Protein and healthy fats provide sustained energy; vitamin D absorption is optimal with sunlight exposure
A typical serving is around 85 g (~121 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.
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.
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.
High sodium.
Encyclopedia entries that supply the same signature nutrients salmon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients salmon contributes 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.