Seafood · Fatty Fish

Salmon

95/ 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
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 · 95/100

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.

Top Nutrients

Vitamin B12231% DV
Selenium66% DV
Niacin48% DV
Phosphorus19% DV
Sodium17% 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 body
strong
EPA and DHA omega-3s compete with inflammatory omega-6s and produce anti-inflammatory compounds
Supports cardiovascular health
strong
Omega-3s lower triglycerides, reduce blood pressure, and improve arterial function
Promotes brain health and cognitive function
strong
DHA is a major structural component of brain tissue and supports neuron communication
Provides rare dietary vitamin D
strong
One 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

Systems supported

body systems this food feeds

BonesBrainCardioEnergyEyesHormonesImmuneJointsKidneyLiverLongevityMuscleReproductiveSkinSleepStressGut

Pathways supported

biochemical reactions enabled by this food

AMPKAntioxidantATP / MitoBoneClottingCollagenDetoxDopamineGlucoseGlycolysisHematopoiesisHPA AxisInsulin SignalingLipidsMembranesMethylationmTORNAD⁺NeurotransmitterSerotoninSteroidogenesisThyroidUrea CycleVascular NOVitamin D Activationβ-OxidationKetogenesis