Read about the nutrition facts, health benefits, nutritional value and calories found in Salmon

Salmon Nutrition

Do you hate the smell of the sea?  Then surely the salmon’s aroma would not appeal to you. But if you are not vegetarian then must read the following article and learn about the healthy yet tasty salmon fish. This marine creature is a common food found in all coastal restaurants, owing to its unique flavour. Salmons are a fish species belonging to the Salmonidae family and found in both fresh water and seawater. While the single migratory species Salmo salar lives along the North Atlantic coast, dozens of other species, falling under the genus Oncorhynchus, are found in the Pacific Ocean. With different varieties of salmon such as the sockeye, pink, coho, chum, Chinook and Atlantic, picking up the best ones for a mouth-watering meal is not an easy task. It is for this reason that you must read through the benefits, history and storage tips for the salmon that can be baked, broiled, seared or grilled. Salmons are deemed to be one of the most heart-friendly dishes! 



Salmons are believed to have existed and enjoyed by many Native American tribes during the ancient times. The word ‘salmon’ is derived from the Latin word ‘salmo’, which later became ‘samoun’ in English. Found in plenty along both the East and West coasts of America, the early European settlers, especially indentured servants, were fed with a salmon-rich diet. The process of canning salmon was first introduced by New England in 1840 and the products were shipped all the way across to California. However, in 1864, California began supplying east America with canned salmon. Gradually, the salmon population in the West waters was wiped out and hence, today, most of the Atlantic salmon is supplied by Canada or Europe. But it was in 1980 that the supply of salmon got commercialized with a global production of 600,000 metric tons. This production saw an increase of 400%, accounting to about 2,400,000 metric tons in 2004. With the farming of salmon gaining recognition and popularity, the wild salmon of North America reduced to a great extent. Besides, salmon farming is currently conducted by Europe, Japan and Russia. North America houses 8 species of salmon, with 5 in Pacific waters alone.


Health Benefits of Salmon


  • The protein found in salmon is easily digestible by the body. The building block of proteins, called amino acids, are essential for our cells, tissues, enzymes, hormone and organs..

  • Apart from the enzymes, present in salmon, working on the repair of the cardio-vascular tissues, omega-3 fatty acids help in lowering the cholesterol, maintaining the flexibility of arteries and veins and strengthening cardiac muscles. Omega-3 fatty acids are also highly beneficial for improving memory.

  • The presence of omega-3 fatty acids in fish has been researched to benefit joints. EPA from fish, like salmon, is converted by the body into three types of compounds that help in preventing any kind of unwanted inflammation. Besides, the presence of small bioactive protein molecules provides special support for joint cartilage.

  • By reducing the blood pressure and preventing hardening of arteries and veins, salmon benefits in lowering cholesterol.

  • Along with amino acids, vitamins A and D and selenium, the fatty acids protect the function of the nervous system, thereby relaxing the brain, preventing ageing and reducing the risk blood clots and thus, strokes.

  • Besides, salmon acts as an anti-depressant and is extremely useful in treating Alzheimer’s and Parkinson’s diseases.

  • Consumption of salmon has shown to benefit eyesight and overall good vision. Again, omega-3 fatty acids and amino acids combine to prevent macular degeneration, dryness, loss of vision and fatigue of eyes. Studies have also revealed that people who eat fish regularly have lesser eyes problems as compared to those who do not include it in their diet.

  • Selenium, a mineral necessary for protecting the body from free radical damage, is found in plentiful amounts in salmon. These radicals are known to weaken cells and leave them susceptible to infection.

  • Research indicates that salmon offers protection against some types of cancer. People who consume this fish are less likely to develop tumours in the breast, colon, esophagus, pharynx, pancreas, mouth, ovary, stomach and rectum.

  • Similar to other fatty fish, salmon too protects against kidney cancer. By defending the body against renal cell carcinoma, the most common form of kidney cancer, this form of seafood is highly effective.

  • By providing ant-inflammatory effects, omega-3 fatty acids in salmon protect the skin from sunburns and reduce any chances of developing skin cancer.

  • The health benefits of eating salmon also contribute to stimulating the metabolism. This, in turn, eases sugar absorption rate and thus, lowering blood sugar levels. All these factors combine to combating diabetes.


Salmon Nutrition Facts

Amount: 4 oz

Total Weight: 113 g


Basic Components

29.14 g
74.39 g
2 g
96.39 mg
Total Calories
Calories From Fat
Calories From Saturated Fat

Fats & Fatty Acids

Total Fat
15.2 g
Saturated Fat
3.64 g
Monounsaturated Fat
6.51 g
Polyunsaturated Fat
3.02 g
Omega-3 Fatty Acids
2.09 g
Omega-6 Fatty Acids
0.38 g
Vitamin A
562.46 IU
Vitamin C
4.65 mg
Vitamin D
411 IU
Vitamin E
1.94 mg
0.05 mg
0.17 mg
11.34 mg
Vitamin B6
0.52 mg
39.69 mcg
Vitamin B12
3.25 mcg
Pantothenic Acid
0.98 mg
4.54 mcg
31.75 mg
1.03 mg
138.35 mg
470.71 mg
572.67 mg
68.04 mg
0.64 mg
0.06 mg
0.02 mg
53.07 mcg

How many calories in salmon (per 100 gm)

Salmon has about 206 calories per 100 gm of weight.


How to Buy Salmon


  • Salmon is available in fresh, frozen, canned, dried and smoked forms. The fresh varieties can further be found in whole, steak or fillet.

  • If you are looking for a fresh whole salmon, the meat should be bright pink to reddish in colour, with firm flesh. Further, it should be buried in layers of ice..

  • Pick up salmons and smell it for freshness. It should have an aroma of the sea and not a mushy odour, which would indicate that the salmon has aged.

  • Always pick the wild caught salmon instead of the farm raised varieties, as the latter may include growth hormones and other chemicals which cannot be ingested by the body. Furthermore, this kind of salmon does not contain omega-3 fatty acids and are sometimes, artificially coloured.

  • You can also choose canned salmon for cooking as it is always wild caught and has one of the best pink fleshes. This type of salmon has abundant calcium due to its small and edible bones.

  • Smoked salmon can also be chosen, but it is not as healthy and fresh as canned salmon. Besides, smoked fish loses most of its omega-3 fatty acid content and can even contain toxic substances called polycyclic aromatic hydrocarbons (PAHs).


Salmon Storage Tips


  • After you have purchased salmon, make sure that it is immediately transferred to a refrigerator as this fish starts deteriorating as soon as it is removed from water.

  • Place fresh salmon in a baking dish filled with ice and keep it in the bottom shelf of the refrigerator. Replace the ice once or twice a day. Remember that salmon can be stored for a maximum of 4 days.

  • You can freeze salmon in a container or sealable bag with water surrounding the fish to ensure that it does not dry out in freezing temperatures. If you have to cook salmon, remove it hours before to allow for proper thawing.

  • The best type of salmon for canning is Sockeye due to its firm and colourful flesh. You can store canned salmon at temperatures below 72F. If you have to store open canned salmon, place it in an airtight container and put in a refrigerator, where it can kept for 3-5days.

  • Alternatively, you can store canned salmon in the freezer by placing it in a tightly-sealed container, with all the moisture squeezed out. This can be left in a frozen state for up to 3 months.

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