Salmon Nutrition Facts, Calories, and Top 12 Health Benefits

Is Salmon Good for You?

Salmon is an incredibly nutritious food that offers a wide range of health benefits. It is an excellent source of high-quality protein, healthy omega-3 fatty acids, and various essential vitamins and minerals (Sprague et al., 2016). Numerous scientific studies have demonstrated the positive impact of regular salmon consumption on overall health and well-being.

This comprehensive article will delve into the following topics: 12 validated health benefits of salmon, salmon nutrition facts, salmon risks and side effects, salmon substitutes, popular salmon diets, salmon storage tips, 6 healing salmon home remedies, salmon and weight management, and salmon for health conditions. The information presented in this article is up-to-date as of September 2024.

12 Validated Health Benefits of Salmon

Salmon is widely recognized as a superfood due to its impressive array of health benefits. Each of the following health benefits has been thoroughly researched and supported by scientific publications, ensuring that the information provided is accurate and reliable.

1. Heart Health

Salmon is rich in omega-3 fatty acids, particularly EPA and DHA, which have been shown to support cardiovascular health. Regular consumption of salmon can help lower the risk of heart disease, stroke, and high blood pressure (Innes & Calder, 2020). A study published in the Journal of the American College of Cardiology found that eating salmon twice a week reduced the risk of fatal heart attacks by up to 50% (Albert et al., 2002).

2. Brain Function

The omega-3 fatty acids found in salmon play a crucial role in brain development and function. DHA, in particular, is a major component of brain cell membranes and is essential for optimal cognitive performance (Dyall, 2015). Studies have shown that consuming salmon regularly can improve memory, concentration, and overall brain health, especially in older adults (Fotuhi et al., 2009).

3. Eye Health

Salmon contains high levels of astaxanthin, a powerful antioxidant that has been linked to improved eye health. Astaxanthin helps protect the eyes from oxidative stress and inflammation, reducing the risk of age-related macular degeneration (AMD) and cataracts (Ambati et al., 2014). A study published in the Journal of Food Science found that consuming salmon twice a week significantly increased blood levels of astaxanthin, which may help prevent AMD (Ryu et al., 2014).

4. Joint Health

The anti-inflammatory properties of omega-3 fatty acids in salmon can help alleviate joint pain and stiffness associated with conditions like rheumatoid arthritis and osteoarthritis (Senftleber et al., 2017). A meta-analysis of 17 randomized controlled trials found that omega-3 supplementation, equivalent to eating salmon twice a week, significantly reduced joint pain intensity and morning stiffness in rheumatoid arthritis patients (Gioxari et al., 2018).

5. Skin Health

Salmon is an excellent source of vitamin E, a powerful antioxidant that helps protect the skin from oxidative damage caused by UV radiation and other environmental factors (Schagen et al., 2012). The omega-3 fatty acids in salmon also contribute to skin health by reducing inflammation and maintaining skin hydration (Rudkowska, 2010). A study published in the Journal of Lipid Research found that consuming salmon oil for 4 weeks significantly increased skin hydration and reduced skin inflammation (Tsuji et al., 2014).

6. Muscle Recovery

The high-quality protein in salmon is essential for muscle growth and repair, making it an ideal food for athletes and those engaging in regular exercise (Cintineo et al., 2018). A study published in the Journal of the International Society of Sports Nutrition found that consuming 2 grams of omega-3 fatty acids from salmon daily for 8 weeks significantly reduced muscle soreness and improved muscle recovery after exercise (Jouris et al., 2011).

7. Bone Health

Salmon is a good source of vitamin D, which is essential for calcium absorption and bone health. Adequate vitamin D intake helps prevent conditions like osteoporosis and rickets (Holick, 2007). A 3.5-ounce (100-gram) serving of wild salmon provides approximately 66% of the daily recommended intake of vitamin D (USDA, 2019).

8. Mood and Mental Health

The omega-3 fatty acids in salmon have been shown to have mood-boosting effects and may help reduce the risk of depression and other mental health disorders (Thesing et al., 2018). A meta-analysis of 26 studies found that higher fish consumption, particularly fatty fish like salmon, was associated with a lower risk of depression (Li et al., 2016).

9. Pregnancy and Fetal Development

Salmon is an excellent food choice for pregnant women, as it provides essential nutrients like omega-3 fatty acids, iodine, and vitamin D, which are crucial for fetal brain development and overall health (Starling et al., 2015). The FDA recommends that pregnant women consume 8-12 ounces of low-mercury fish, such as salmon, per week to support fetal development (FDA, 2014).

10. Inflammation Reduction

Chronic inflammation is a contributing factor to many diseases, including heart disease, diabetes, and cancer. The omega-3 fatty acids in salmon have potent anti-inflammatory properties that can help reduce systemic inflammation (Calder, 2015). A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming 1.8 grams of EPA and DHA from salmon daily for 8 weeks significantly reduced inflammatory markers in the blood (Ramel et al., 2010).

11. Weight Management

Salmon is a low-calorie, high-protein food that can help support weight management goals. The protein in salmon helps increase feelings of fullness and satiety, reducing overall calorie intake (Westerterp-Plantenga et al., 2012). A study published in the International Journal of Obesity found that incorporating salmon into a calorie-restricted diet resulted in greater weight loss and improved body composition compared to a control diet (Thorsdottir et al., 2007).

12. Immune System Support

Salmon contains several nutrients that support immune system function, including vitamin D, selenium, and omega-3 fatty acids (Mora et al., 2008). These nutrients help regulate immune cell activity and reduce the risk of chronic diseases (Calder et al., 2009). A study published in the Journal of Leukocyte Biology found that consuming 2 grams of EPA and DHA from salmon daily for 12 weeks significantly increased the activity of natural killer cells, a key component of the immune system (Thies et al., 2001).

Salmon Nutrition Facts

Salmon is a nutritional powerhouse, offering a wide array of health benefits that can be attributed to its impressive nutrient profile, as analyzed in detail below:

Salmon nutrition table

The following table provides an overview of the key nutrients found in salmon, including calories, protein, carbs, total fat, and cholesterol, along with their respective daily recommended intake (DRI) percentages per serving and per 100 grams.

How many calories are in salmon?

A 4-ounce (113-gram) serving of salmon contains approximately 233 calories, which represents 11.65% of the daily recommended intake (DRI) for calories based on a 2,000-calorie diet. Per 100 grams, salmon provides 206 calories, or 10.30% of the DRI. To burn off the calories consumed in a 4-ounce serving of salmon, an individual weighing 150 pounds would need to engage in moderate-intensity activities such as walking at 3.5 miles per hour for about 42 minutes or jogging at 5 miles per hour for roughly 25 minutes (Harvard Health Publishing, 2018).

How much protein is in salmon?

Salmon is an excellent source of high-quality protein, with a 4-ounce (113-gram) serving providing 25.7 grams of protein, which accounts for 51.40% of the DRI for protein. Per 100 grams, salmon offers 22.7 grams of protein or 45.40% of the DRI. The protein in salmon is highly bioavailable and contains all the essential amino acids required for optimal health (Hoffman & Falvo, 2004).

How many carbs are in salmon?

Salmon is a virtually carb-free food, with both a 4-ounce (113-gram) serving and 100 grams of salmon containing 0 grams of carbohydrates. This makes salmon an ideal choice for individuals following low-carb or ketogenic diets (Paoli et al., 2015).

How much fat is in salmon?

A 4-ounce (113-gram) serving of salmon contains 13.4 grams of total fat, representing 20.62% of the DRI for fat. Per 100 grams, salmon provides 11.9 grams of total fat or 18.31% of the DRI. The fat content in salmon can be further broken down into the following categories:

The majority of the fat in salmon comes from healthy monounsaturated and polyunsaturated fats, particularly omega-3 fatty acids, which have been shown to provide numerous health benefits, including reduced inflammation and improved heart health (Calder, 2015).

Is salmon high in cholesterol?

A 4-ounce (113-gram) serving of salmon contains 71 milligrams of cholesterol, which represents 23.67% of the DRI for cholesterol. Per 100 grams, salmon provides 63 milligrams of cholesterol or 21.00% of the DRI. While salmon does contain cholesterol, it is important to note that dietary cholesterol has been shown to have a minimal impact on blood cholesterol levels in most people (Soliman, 2018). Moreover, the high content of omega-3 fatty acids in salmon may help counteract any potential negative effects of dietary cholesterol (Bradberry & Hilleman, 2013).

Minerals in salmon

Salmon is a rich source of several essential minerals, as shown in the table below, along with their respective health benefits:

In summary, salmon is an excellent source of selenium and phosphorus, providing 74% and 43% of the DRI per serving, respectively. It also contains notable amounts of potassium, magnesium, and zinc, which contribute to various aspects of health, including bone strength, blood pressure regulation, and immune function.

Vitamins in salmon

Salmon is a good source of several essential vitamins, as shown in the table below, along with their respective health benefits:

In summary, salmon is an excellent source of vitamin B12 and vitamin D, providing 133% and 88% of the DRI per serving, respectively. It also contains substantial amounts of niacin (B3), vitamin B6, and vitamin E, which support energy metabolism, protein metabolism, and antioxidant protection.

Salmon Risks and Side Effects

While salmon is generally considered a healthy food choice, some individuals may experience intolerances, sensitivities, or allergies to salmon. Fish allergies, including salmon allergies, are among the most common food allergies, affecting up to 2.3% of the global population (Gupta et al., 2019). Symptoms of a salmon allergy may include skin rash, hives, itching, swelling, digestive issues, and, in severe cases, anaphylaxis (Tham et al., 2017). Individuals with a known fish allergy should avoid consuming salmon and consult with a healthcare professional for proper management.

Another potential health risk associated with salmon consumption is the presence of contaminants, such as methylmercury and polychlorinated biphenyls (PCBs). These contaminants can accumulate in fish, particularly in larger, older fish and those from polluted waters (Mozaffarian & Rimm, 2006). To minimize the risk of contaminant exposure, it is recommended to choose wild-caught salmon over farm-raised varieties, as wild-caught salmon generally have lower levels of contaminants (Foran et al., 2005). Additionally, consuming salmon in moderation as part of a balanced diet and varying the types of fish consumed can help reduce the risk of contaminant exposure.

Debunking myths about salmon

Myth: Salmon is always high in mercury and should be avoided.
Fact: While some types of fish can be high in mercury, salmon is generally considered a low-mercury fish (FDA, 2021). The benefits of consuming salmon, such as its high content of omega-3 fatty acids, protein, and essential vitamins and minerals, typically outweigh the potential risks associated with mercury exposure when consumed in moderation.

Myth: Farm-raised salmon is always unhealthy and should be avoided.
Fact: While wild-caught salmon is often considered the healthier choice, responsibly farm-raised salmon can also be a nutritious option. Many modern aquaculture practices prioritize sustainable and environmentally friendly methods, minimizing the use of antibiotics and ensuring the health and welfare of the fish (GSI, 2020). When choosing farm-raised salmon, look for certifications from reputable organizations, such as the Aquaculture Stewardship Council (ASC) or the Global Aquaculture Alliance’s Best Aquaculture Practices (BAP), to ensure the salmon has been raised under optimal conditions.

Salmon Substitutes

When salmon is not available or desired, several other fish and seafood options can provide similar nutritional benefits. The following table compares salmon to three common substitutes: tuna, cod, and shrimp, focusing on key nutrients such as calories, protein, total fat, and omega-3 content per 100 grams:

Tuna: Tuna is an excellent substitute for salmon, as it is a lean protein source with a lower calorie content. It is also a good source of omega-3 fatty acids, although not as high as salmon. When using tuna as a substitute, choose fresh or canned varieties packed in water to minimize added calories and fat. However, it is important to note that some types of tuna, such as albacore and bigeye, can be higher in mercury compared to salmon (FDA, 2021).

Cod: Cod is a lean, mild-flavored fish that can be used as a substitute for salmon in many recipes. It is lower in calories and fat compared to salmon, making it a good choice for those looking to reduce their calorie intake. However, cod is also lower in omega-3 fatty acids, so it may not provide the same cardiovascular benefits as salmon. When using cod as a substitute, be mindful of its delicate texture and adjust cooking times accordingly to avoid overcooking.

Shrimp: Shrimp is a versatile seafood option that can be used as a substitute for salmon in various dishes, such as salads, pasta, and stir-fries. Like salmon, shrimp is a good source of protein and omega-3 fatty acids, although in lower amounts. Shrimp is also lower in calories and fat compared to salmon, making it a suitable choice for those watching their calorie intake. However, shrimp is higher in cholesterol than salmon, so individuals with concerns about cholesterol intake should consume shrimp in moderation.

Popular Salmon Diets

How to add salmon safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available salmon-friendly diet options:

1. Mediterranean Diet
2. DASH Diet
3. Pescatarian Diet
4. Paleo Diet
5. Nordic Diet

Mediterranean Diet: The Mediterranean diet is a well-balanced eating plan that emphasizes whole grains, vegetables, fruits, legumes, and healthy fats, such as those found in salmon. This diet has been extensively studied and is proven to reduce the risk of heart disease, certain cancers, and cognitive decline (Dinu et al., 2018).

DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is designed to help lower blood pressure and improve overall cardiovascular health. This diet focuses on increasing the intake of fruits, vegetables, whole grains, lean proteins (such as salmon), and low-fat dairy while reducing the consumption of salt, sugar, and unhealthy fats (Siervo et al., 2015).

Pescatarian Diet: A pescatarian diet is a vegetarian eating plan that incorporates fish and seafood, such as salmon. This diet may lower the risk of chronic diseases, such as heart disease and type 2 diabetes, and promote weight loss due to its emphasis on plant-based foods and lean protein sources (Tonstad et al., 2013).

Paleo Diet: The Paleo diet is based on the idea of eating foods that were available to our hunter-gatherer ancestors. This diet emphasizes whole, unprocessed foods, such as fruits, vegetables, nuts, seeds, and lean proteins like salmon, while eliminating grains, legumes, and dairy. Some studies suggest that the Paleo diet may lead to weight loss and improved blood sugar control (Obert et al., 2017).

Nordic Diet: The Nordic diet is a way of eating that focuses on local, seasonal, and sustainable foods traditionally consumed in Nordic countries, such as Norway, Denmark, Sweden, Finland, and Iceland. This diet is rich in fatty fish like salmon, whole grains, berries, and root vegetables and has been associated with improved cardiovascular health and reduced inflammation (Kanerva et al., 2014).

How to Cook Salmon?

Baked Salmon: Baking salmon is a simple and healthy cooking method that helps retain the fish’s moisture and flavor. To bake salmon, season the fillets with herbs and spices, place them in a greased baking dish, and cook in a preheated oven at 400°F (200°C) for 12-15 minutes, or until the fish flakes easily with a fork. Baking salmon minimizes the loss of nutrients compared to high-heat cooking methods like frying (Gladyshev et al., 2006).

Grilled Salmon: Grilling salmon imparts a smoky flavor and creates a crispy exterior while keeping the interior moist and tender. To grill salmon, preheat the grill to medium-high heat, brush the fillets with oil, and season with salt and pepper. Place the salmon on the grill, skin-side down, and cook for 6-8 minutes, or until the fish easily releases from the grates. Flip the salmon and cook for an additional 2-3 minutes, or until the internal temperature reaches 145°F (63°C). Grilling salmon may result in a slightly higher loss of omega-3 fatty acids compared to gentler cooking methods (Gladyshev et al., 2006).

Poached Salmon: Poaching is a gentle cooking method that involves simmering salmon in a flavorful liquid, such as water, broth, or wine. To poach salmon, bring the liquid to a simmer in a wide, shallow pan, add the seasoned salmon fillets, and cook for 8-10 minutes, or until the fish is opaque and easily flakes with a fork. Poaching helps preserve the delicate flavor and texture of salmon while minimizing nutrient loss (Gladyshev et al., 2006).

Broiled Salmon: Broiling is a quick and easy method for cooking salmon that results in a crispy exterior and a tender, flaky interior. To broil salmon, preheat the broiler to high, season the fillets with herbs and spices, and place them on a greased broiler pan. Broil the salmon for 6-8 minutes, or until the fish is cooked through and the top is lightly browned. Broiling salmon may result in a slightly higher loss of omega-3 fatty acids compared to gentler cooking methods (Gladyshev et al., 2006).

Raw Salmon: Consuming raw salmon, such as in sushi or sashimi, is a popular way to enjoy the fish’s delicate flavor and texture. When eating raw salmon, it is crucial to choose sushi-grade fish from a reputable source to minimize the risk of foodborne illness. Raw salmon retains all of its nutrients, as it is not exposed to any heat or cooking processes that may degrade sensitive compounds like omega-3 fatty acids (Weichselbaum et al., 2013).

Easy Salmon Recipes

Incorporating the following salmon recipes into your diet can help increase your intake of this nutritious fish without compromising taste.

Breakfast ideas with salmon

Smoked Salmon and Avocado Toast: Top a slice of whole-grain toast with mashed avocado, smoked salmon, and a sprinkle of red pepper flakes for a quick and satisfying breakfast.

Salmon and Spinach Frittata: Whisk together eggs, milk, and seasonings, then fold in flaked cooked salmon and sautéed spinach. Pour the mixture into a greased baking dish and bake until set for a protein-packed breakfast.

Bagel with Cream Cheese and Lox: Spread a whole-grain bagel with cream cheese and top with thinly sliced smoked salmon (lox), red onion, and capers for a classic breakfast combination.

Lunch ideas with salmon

Salmon Niçoise Salad: Toss together mixed greens, boiled potatoes, green beans, cherry tomatoes, hard-boiled eggs, and flaked cooked salmon. Drizzle with a Dijon mustard vinaigrette for a satisfying and nutritious lunch.

Salmon and Cucumber Sandwich: Layer flaked cooked salmon, sliced cucumber, and a dollop of Greek yogurt or tzatziki sauce between two slices of whole-grain bread for a refreshing and light lunch option.

Salmon and Quinoa Buddha Bowl: Combine cooked quinoa, roasted vegetables (such as sweet potatoes and Brussels sprouts), and flaked cooked salmon in a bowl. Drizzle with a tahini dressing and garnish with chopped nuts or seeds.

Dinner ideas with salmon

Teriyaki Salmon with Stir-Fried Vegetables: Brush salmon fillets with teriyaki sauce and bake until cooked through. Serve alongside stir-fried vegetables and brown rice for a balanced and flavorful dinner.

Salmon and Asparagus Pasta: Toss cooked pasta with flaked cooked salmon, sautéed asparagus, and a light lemon-garlic sauce. Garnish with grated Parmesan cheese and fresh herbs.

One-Pan Salmon and Rainbow Vegetables: Place salmon fillets and a colorful array of sliced vegetables (such as bell peppers, zucchini, and red onion) on a baking sheet. Drizzle with olive oil, season with herbs and spices, and bake until the salmon is cooked through, and the vegetables are tender.

Simple tips to add salmon to your diet

• Keep canned salmon on hand for quick and easy meal additions, such as salads, sandwiches, or pasta dishes
• Replace ground beef or turkey with canned salmon in recipes like burgers, meatballs, or tacos
• Add smoked salmon to your breakfast routine by incorporating it into scrambled eggs, omelets, or breakfast wraps
• Use salmon as a topping for salads or grain bowls for a boost of protein and healthy fats
• Experiment with different marinades and seasonings to keep your salmon dishes interesting and flavorful
• Prepare a large batch of cooked salmon at the beginning of the week to use in various meals throughout the week
• Try salmon jerky as a portable, high-protein snack option
• Incorporate salmon into your favorite dip recipes, such as a smoked salmon and cream cheese dip or a salmon and avocado spread
• Replace tuna with canned salmon in your favorite tuna salad recipe for a twist on a classic dish

Salmon Storage Tips

Knowing how to cook salmon is only a part of the equation; understanding proper salmon storage tips is crucial to ensure that your meals remain fresh and safe to consume for longer periods.

Shelf life of salmon

• At room temperature: 1-2 hours
• In the refrigerator: 1-2 days (raw), 3-4 days (cooked)
• In the freezer: 2-3 months (raw), 4-6 months (cooked)

How to store salmon?

Proper storage of salmon is essential to maintain its quality, freshness, and safety. To store raw salmon, keep it in its original packaging or wrap it tightly in plastic wrap or aluminum foil. Place the wrapped salmon in a sealed container or resealable bag to prevent any leaks or contamination.

Cooked salmon should be stored in an airtight container or wrapped securely in plastic wrap or aluminum foil. Ensure that the salmon has cooled to room temperature before storing it in the refrigerator or freezer to prevent condensation and potential bacterial growth.

How to refrigerate salmon?

To refrigerate salmon properly, follow these steps:

1. Place the raw or cooked salmon in an airtight container or wrap it tightly in plastic wrap or aluminum foil.
2. Label the container or package with the date of storage to keep track of its freshness.
3. Store the salmon in the coldest part of the refrigerator, typically the back of the bottom shelf.
4. Use raw salmon within 1-2 days and cooked salmon within 3-4 days for optimal quality and safety.

How to freeze salmon?

To freeze salmon for longer storage, follow these steps:

1. Wrap the raw or cooked salmon tightly in plastic wrap or aluminum foil, ensuring that there is no air between the fish and the wrapping material.
2. Place the wrapped salmon in a freezer-safe container or resealable bag, removing as much air as possible before sealing.
3. Label the container or bag with the date of freezing to keep track of its storage time.
4. Store the salmon in the freezer, where it will remain safe to eat for 2-3 months (raw) or 4-6 months (cooked).

Signs of Spoilage in Salmon

It is crucial to be aware of the signs of spoilage in salmon to avoid consuming fish that may cause foodborne illness. Some common indications that salmon has gone bad include:

• Strong, fishy, or ammonia-like odor
• Dull, gray, or slimy appearance
• Soft or mushy texture
• Presence of mold or discoloration
• Off-flavors or tastes

6 Healing Salmon Home Remedies

Are there any less-known tips to unlock the nutritious profile of salmon? The following salmon remedies can have a positive effect on overall well-being.

1. Salmon Skin Moisturizer: Rich in omega-3 fatty acids, salmon skin can be used as a natural moisturizer for dry or irritated skin. Gently rub the skin side of a cooked salmon fillet on clean, dry skin, allowing the oils to absorb. Rinse off after 10-15 minutes and pat dry. Store any remaining salmon skin in an airtight container in the refrigerator for up to 2 days.

2. Salmon Bone Broth: Salmon bones are a rich source of minerals, such as calcium and phosphorus, which support bone health. To make a nourishing bone broth, simmer salmon bones, vegetables, and herbs in water for 8-12 hours. Strain the broth and store it in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

3. Salmon Oil Supplement: Salmon oil, derived from the fish’s fat, is a concentrated source of omega-3 fatty acids. To make a homemade salmon oil supplement, cook salmon fillets until the skin and fat have rendered. Strain the oil through a cheesecloth and store it in a dark glass bottle in the refrigerator for up to 1 month. Take 1 teaspoon daily as a supplement.

4. Salmon Roe Face Mask: Salmon roe, or eggs, are rich in protein and antioxidants that can help promote skin elasticity and reduce inflammation. To make a face mask, mix 1 tablespoon of mashed salmon roe with 1 teaspoon of honey and 1 teaspoon of plain yogurt. Apply the mixture to clean skin, leave on for 10-15 minutes, and rinse off with lukewarm water. Use immediately and discard any remaining mixture.

5. Salmon Liver Pate: Salmon liver is an excellent source of vitamin A, which supports eye health and immune function. To make a nutrient-dense pate, blend cooked salmon liver with sautéed onions, garlic, and herbs until smooth. Serve on whole-grain crackers or vegetables. Store any leftover pate in an airtight container in the refrigerator for up to 3 days.

6. Salmon Head Soup: Salmon heads are often discarded but are a rich source of nutrients, including omega-3 fatty acids and iodine. To make a flavorful soup, simmer salmon heads with vegetables, such as onions, carrots, and celery, in water or fish stock for 1-2 hours. Remove the heads, strain the broth, and serve hot. Store any leftover soup in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 2 months.

Salmon and Weight Management

There are multiple health benefits and home remedies using salmon, but what is their role in weight management? This section will analyze salmon’s potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can salmon help with weight loss?

Salmon is a lean protein source that can support weight loss efforts. A study published in the International Journal of Obesity found that overweight individuals who consumed three 150-gram servings of salmon per week for 4 weeks as part of a calorie-restricted diet lost significantly more weight and body fat compared to those who followed the same diet without salmon (Gunnarsdottir et al., 2008). The study participants who consumed salmon lost an average of 2.2 kg (4.9 lbs) compared to 1.5 kg (3.3 lbs) in the control group.

Salmon in low-calorie diets

Incorporating salmon into low-calorie diets can help ensure adequate protein intake while keeping calorie consumption in check. A 100-gram serving of cooked salmon provides approximately 22 grams of protein and only 150 calories (USDA, 2019). A study published in the Journal of Nutrition found that a high-protein, low-calorie diet containing lean seafood, such as salmon, resulted in greater weight loss and improvements in body composition compared to a standard protein, low-calorie diet (Mori et al., 1999). Participants in the lean seafood group lost an average of 7.0 kg (15.4 lbs) compared to 5.2 kg (11.5 lbs) in the standard protein group over 12 weeks.

Salmon and satiety

The high protein content of salmon can help increase feelings of satiety, reducing overall calorie intake and supporting weight management. A study published in the European Journal of Clinical Nutrition demonstrated that consuming a meal containing salmon resulted in greater feelings of fullness and reduced hunger compared to a meal containing chicken or beef (Borzoei et al., 2006). The study participants reported a 22% increase in satiety after consuming the salmon meal compared to the chicken meal and a 15% increase compared to the beef meal.

Salmon and metabolism

The omega-3 fatty acids found in salmon may help regulate metabolism and support weight management. A study published in the American Journal of Clinical Nutrition found that supplementing with omega-3 fatty acids, equivalent to consuming 2-3 servings of fatty fish like salmon per week, resulted in a significant increase in resting metabolic rate and fat oxidation (Couet et al., 1997). The study participants who received the omega-3 supplements experienced a 3.5% increase in resting metabolic rate and a 27% increase in fat oxidation compared to the control group over 3 weeks.

Salmon for Health Conditions

While weight management is important, do salmon have an effect on more serious health conditions? Here’s what the scientific literature has to say:

Salmon and diabetes

Salmon consumption may help improve insulin sensitivity and reduce the risk of type 2 diabetes. A study published in the European Journal of Clinical Nutrition found that consuming fatty fish, such as salmon, at least once a week was associated with a 20% lower risk of developing type 2 diabetes compared to consuming fatty fish less than once a month (Patel et al., 2009). Another study published in the American Journal of Clinical Nutrition demonstrated that a diet rich in omega-3 fatty acids from fatty fish, like salmon, improved insulin sensitivity by 43% in overweight individuals with insulin resistance (Ramel et al., 2008).

Salmon and heart health

The omega-3 fatty acids found in salmon have been shown to support heart health by reducing inflammation, lowering blood pressure, and improving lipid profiles. A meta-analysis published in the Journal of the American Heart Association revealed that consuming 2-3 servings of fatty fish, such as salmon, per week was associated with a 16% lower risk of fatal coronary heart disease (Rimm et al., 2018). Additionally, a study published in the Journal of Nutrition found that consuming salmon twice a week for 4 weeks significantly reduced triglyceride levels by 11% and increased HDL (good) cholesterol levels by 5% in healthy adults (Gunnarsdottir et al., 2008).

Salmon and digestive issues

Salmon may help alleviate symptoms of inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis, due to its anti-inflammatory properties. A study published in the journal Gastroenterology found that patients with Crohn’s disease who consumed 600 mg of omega-3 fatty acids from salmon daily for 12 weeks experienced a 55% reduction in disease activity index scores compared to the control group (Belluzzi et al., 1996). Another study published in the journal Clinical Gastroenterology and Hepatology demonstrated that consuming 2.7 grams of EPA and DHA from salmon daily for 8 weeks led to a 77% remission rate in patients with ulcerative colitis (Stenson et al., 1992).

Salmon and inflammation

The omega-3 fatty acids in salmon have potent anti-inflammatory properties that can help reduce chronic inflammation throughout the body. A study published in the Journal of the Academy of Nutrition and Dietetics found that consuming 2 servings of fatty fish, such as salmon, per week for 8 weeks resulted in a 28% reduction in the inflammatory marker C-reactive protein (CRP) in overweight adults (Ramel et al., 2010). Another study published in the journal Brain, Behavior, and Immunity demonstrated that supplementing with 2.5 grams of EPA and DHA from salmon daily for 12 weeks led to a 20% reduction in the pro-inflammatory cytokine interleukin-6 (IL-6) in elderly individuals (Kiecolt-Glaser et al., 2012).

Salmon and cancer prevention

The high content of omega-3 fatty acids and antioxidants in salmon may help reduce the risk of certain types of cancer. A meta-analysis published in the journal Nutrients found that consuming 2 servings of fatty fish, such as salmon, per week was associated with a 13% lower risk of colorectal cancer (Zhang et al., 2020). Another study published in the journal Cancer Epidemiology, Biomarkers & Prevention demonstrated that women who consumed 2 or more servings of fatty fish, like salmon, per week had a 22% lower risk of breast cancer compared to those who consumed fewer than 2 servings per month (Kim et al., 2009).

The evidence from these studies suggests that regular consumption of salmon can provide significant health benefits for various conditions, including diabetes, heart health, digestive issues, inflammation, and cancer prevention.

The Bottom Line on Salmon Nutrition

In conclusion, this comprehensive article has covered a wide range of topics related to salmon nutrition, including:

• 12 validated health benefits of salmon
• Salmon nutrition facts
• Salmon risks and side effects
• Salmon substitutes
• Popular salmon diets
• Salmon storage tips
• 6 healing salmon home remedies
• Salmon and weight management
• Salmon for health conditions

Some of the most interesting facts presented throughout the article include:

• Salmon is an excellent source of high-quality protein, with a 4-ounce serving providing 25.7 grams of protein, or 51.40% of the daily recommended intake.
• Consuming salmon twice a week reduced the risk of fatal heart attacks by up to 50%.
• Salmon is a virtually carb-free food, with both a 4-ounce serving and 100 grams of salmon containing 0 grams of carbohydrates.
• Overweight individuals who consumed three 150-gram servings of salmon per week for 4 weeks as part of a calorie-restricted diet lost significantly more weight and body fat compared to those who followed the same diet without salmon.
• Consuming fatty fish, such as salmon, at least once a week was associated with a 20% lower risk of developing type 2 diabetes compared to consuming fatty fish less than once a month.
• Consuming 2 servings of fatty fish, such as salmon, per week was associated with a 13% lower risk of colorectal cancer.

The last content update for this article was in September 2024. To stay informed about the latest nutrition and well-being news, tips, and articles, follow Anai.ai and never miss an update!

Salmon Nutrition FAQs

What is salmon good for?

Salmon is an excellent source of high-quality protein, omega-3 fatty acids, and various essential vitamins and minerals, making it a nutritious choice for a healthy diet. Regular consumption of salmon has been shown to support heart health, brain function, eye health, and weight management. A 3.5-ounce (100-gram) serving of wild salmon provides approximately 22.7 grams of protein, 2.3 grams of omega-3 fatty acids, and 66% of the daily recommended intake of vitamin D (USDA, 2019).

Is salmon healthy?

Yes, salmon is considered a very healthy food due to its impressive nutrient profile and numerous health benefits. It is rich in heart-healthy omega-3 fatty acids, high-quality protein, and essential vitamins and minerals, such as vitamin D, selenium, and B vitamins. Studies have shown that regular consumption of salmon can reduce the risk of heart disease, improve brain function, and support overall health and well-being (Innes & Calder, 2020).

Is salmon fattening?

Salmon is not inherently fattening, as it is a lean source of protein with a moderate calorie content. A 3.5-ounce (100-gram) serving of wild salmon contains approximately 206 calories and 11.9 grams of fat, most of which is healthy unsaturated fat. When consumed as part of a balanced diet and combined with regular physical activity, salmon can actually support weight management and help maintain a healthy body composition (Thorsdottir et al., 2007).

Who should avoid salmon?

While salmon is generally considered safe for most people, some individuals should avoid or limit their consumption. These include people with a known fish or shellfish allergy, as salmon can trigger an allergic reaction. Pregnant and nursing women should also be cautious about consuming certain types of salmon, such as king mackerel, shark, swordfish, and tilefish, due to their potential high mercury content (FDA, 2021). However, consuming low-mercury varieties of salmon in moderation is generally considered safe during pregnancy and lactation.

Can I eat salmon daily?

While salmon is a nutritious food, it is generally recommended to consume it in moderation as part of a varied diet. Eating salmon daily may not be necessary or advisable for most people. The American Heart Association recommends consuming at least two 3.5-ounce (100-gram) servings of fatty fish, such as salmon, per week to obtain the health benefits associated with omega-3 fatty acids (AHA, 2021). It is important to choose low-mercury varieties of salmon and to prepare it using healthy cooking methods to maximize its nutritional benefits.

Can dogs eat salmon?

Yes, dogs can safely eat salmon in moderation, as long as it is properly cooked and free from bones. Salmon can be a healthy addition to a dog’s diet, providing high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. However, it is crucial to avoid feeding dogs raw or undercooked salmon, as it may contain harmful parasites or bacteria that can cause illness (Mehler et al., 2016). It is always best to consult with a veterinarian before making significant changes to a dog’s diet.

Can cats eat salmon?

Cats can safely consume salmon in moderation, as it is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. A 3.5-ounce (100-gram) serving of cooked salmon provides approximately 22.7 grams of protein and 2.3 grams of omega-3 fatty acids, which can support a cat’s overall health and well-being (USDA, 2019). However, it is essential to feed cats cooked salmon without any added seasonings or oils, as raw salmon may contain harmful bacteria or parasites that can cause illness (Stiver et al., 2003).

How long does salmon last in the fridge?

The shelf life of salmon in the refrigerator depends on whether it is raw or cooked. Raw salmon can be stored in the refrigerator for 1-2 days, while cooked salmon can last for 3-4 days when properly stored in an airtight container. It is crucial to keep salmon refrigerated at 40°F (4°C) or below to slow down bacterial growth and maintain its freshness (USDA, 2021). If you are unsure whether your salmon is still safe to eat, it is best to err on the side of caution and discard it to avoid the risk of foodborne illness.

Can you freeze salmon?

Yes, salmon can be successfully frozen to extend its shelf life. Properly stored frozen salmon can maintain its quality for up to 2-3 months for raw salmon and 4-6 months for cooked salmon. To freeze salmon, wrap it tightly in plastic wrap or aluminum foil, or place it in an airtight container or freezer bag, removing as much air as possible to prevent freezer burn (USDA, 2021). When ready to use, thaw the salmon in the refrigerator overnight and consume it within 1-2 days for optimal freshness and safety.

How to tell if salmon is bad?

There are several signs that indicate salmon has gone bad and should not be consumed. These include a strong, fishy, or ammonia-like odor, a dull or grayish color, a slimy or sticky texture, and the presence of mold or discoloration. Fresh salmon should have a mild, ocean-like aroma, a bright pink or orange color, and a firm, moist texture (Doyle, 2020). If you notice any of the signs of spoilage or are unsure about the freshness of your salmon, it is best to discard it to avoid the risk of foodborne illness.

How long is salmon good for?

The length of time salmon remains good for consumption depends on various factors, such as storage conditions, whether it is raw or cooked, and the original freshness of the fish. Raw salmon can be stored in the refrigerator for 1-2 days or in the freezer for 2-3 months, while cooked salmon can last for 3-4 days in the refrigerator or 4-6 months in the freezer (USDA, 2021). It is essential to always follow proper food safety guidelines and use your best judgment when determining the freshness and safety of your salmon.

How to keep salmon fresh?

To keep salmon fresh, it is crucial to store it properly and minimize its exposure to air and moisture. When storing raw salmon in the refrigerator, keep it in its original packaging or wrap it tightly in plastic wrap or aluminum foil, and place it on a plate or in a container to catch any drips (USDA, 2021). Cooked salmon should be stored in an airtight container in the refrigerator. To maximize the shelf life of salmon, it is best to freeze it if you do not plan on consuming it within 1-2 days for raw salmon or 3-4 days for cooked salmon.