How healthy is salmon?
Is salmon healthy? Yes, in sensible portions. Salmon scores 39/100 on the HowHealthyIs Score: 100 g provides 206 kcal, 22 g protein and 384 mg potassium. It is one of the richest sources of the omega-3 fats EPA and DHA, plus vitamin D and B12, which a per-calorie score does not fully capture. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Salmon ranks higher than 39% of them.
Counts in favor (% daily value per 100 kcal)
- Protein21%
- Potassium4%
- Vitamin A4%
- Vitamin E4%
- Magnesium3%
- Vitamin C2%
- Iron1%
- Calcium1%
- Fiber0%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 40 minus 7 = 33. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in salmon?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 206 kcal | 247 kcal | |
| Protein | 22 g | 27 g | 53% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 12 g | 15 g | 19% |
| Saturated fat | 2.4 g | 2.9 g | 14% |
| Vitamins | |||
| Vitamin A | 69 µg | 83 µg | 9% |
| Vitamin C | 3.7 mg | 4.4 mg | 5% |
| Vitamin E | 1.1 mg | 1.4 mg | 9% |
| Minerals | |||
| Calcium | 15 mg | 18 mg | 1% |
| Iron | 0.3 mg | 0.4 mg | 2% |
| Potassium | 384 mg | 461 mg | 10% |
| Magnesium | 30 mg | 36 mg | 9% |
| Sodium | 61 mg | 73 mg | 3% |
Source: USDA FoodData Central, "Fish, salmon, Atlantic, farmed, cooked, dry heat" (FDC 175168). Values rounded.
Why is salmon good for you?
- 27 g protein in 1 fillet portion, 53% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Meeting the common advice of two portions of fish a week
- Quick oven or pan dinners
What should you watch out for?
- Smoked salmon is much saltier than fresh.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.