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Proteins · Seafood
Wild Salmon
One of the most nutrient-dense foods in the human diet — exceptionally rich in omega-3 fatty acids, complete protein, and several hard-to-get vitamins.
Macronutrients
Per 100g serving
20.4g
Protein
13.4g
Fat
0g
Carbs
0g
Fiber
Micronutrients
12 essentials, per 100g
Vitamin D
11 µg
Vitamin B12
3.2 µg
Omega-3 (EPA+DHA)
2.3 g
Selenium
36.5 µg
Vitamin B6
0.8 mg
Niacin (B3)
7.9 mg
Phosphorus
252 mg
Potassium
490 mg
Magnesium
29 mg
Iron
0.8 mg
Calcium
12 mg
Vitamin C
3.9 mg
DV = Daily Value, based on a 2,000 kcal reference diet. Individual needs may vary.
Health summary
Why wild salmon stands out
Wild salmon is one of the most studied “longevity foods” in modern nutrition research. Two- to three-times weekly intake is associated with significantly lower cardiovascular risk, improved cognitive aging, lower inflammation markers, and better mood outcomes. The exceptional omega-3 content drives most of these effects.
Brain & mood
DHA is a major structural component of brain tissue. Regular intake is linked to reduced depression risk and slower cognitive decline.
Cardiovascular
EPA omega-3s reduce triglycerides, improve arterial function, and modestly lower blood pressure. Among the strongest food-level cardio benefits.
Vitamin D source
One of the few foods that delivers a meaningful dose of vitamin D — particularly valuable in winter or for people with limited sun exposure.
Complete protein
A 100g serving delivers ~20g of high-quality, easily absorbed protein with all essential amino acids. Excellent post-training option.
How to eat it
Pairings & preparation
Best preparation methods
- Baked or roasted at moderate temperature (180°C / 350°F) preserves the most omega-3s.
- Pan-seared over medium heat works well — avoid extremely high heat which oxidises delicate fats.
- Raw preparations (sashimi, ceviche) deliver maximum omega-3 content but require sushi-grade quality.
- Avoid deep frying — destroys most of the nutritional value that makes salmon worth eating.
Best food pairings
- Leafy greens & cruciferous vegetables — the vitamin K supports the calcium and vitamin D absorption.
- Lemon & citrus — vitamin C aids iron absorption from the meal.
- Whole grains (quinoa, brown rice, farro) — pair the complete protein with slow carbs for a balanced meal.
- Healthy fats with skin on — much of the omega-3 content sits just under the skin. Cook with the skin, eat it or remove it after.
Honest note
Wild Alaskan salmon is the best-studied and lowest in environmental contaminants. Farmed salmon is more affordable and still nutritionally valuable, but tends to have lower omega-3 content and may carry slightly higher exposure to certain pollutants. Both are good choices — wild is the gold standard where budget allows.
Related foods
Similar nutritional profile
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