Salmon Nutrition Facts

Salmon, as well as other "oily" or "fatty" fish such as tuna, mackerel, trout, sardines and herring, are loaded with polyunsaturated fats in form of triglyceride, known as omega-3 fatty acids. Salmon contains a high level of vitamins A, B, C, D, E, and minerals like Selenium, Zinc, Phosphorus, Calcium, Iron, Niacin, Magnesium and Potassium. Salmon is also a very good source of easy digestible proteins (amino acids) and B vitamins, making it one of the best protein foods you can eat.


The health benefits of eating salmon include the following:

  • Proper Cardio-Vascular Health: While the Omega-3 Fatty Acids help reduce cholesterol, maintain flexibility of arteries and veins and strengthen cardiac muscles, the essential amino acids repair damages to the cardio-vascular tissues. They help reduce the blood pressure too, as they lower cholesterol level and prevent hardening of walls of arteries and veins, thereby considerably reducing the chances of heart attack.


  • Development of Muscles, Tissues, Enzymes, Hormones etc.: Proteins or amino acids are essential components of our cells, tissues, enzymes, hormones and every other body part. The proteins from salmon (and most other fishes) are easy digestible and easily absorbed into the body. They do neither have any adverse side effects nor contain carcinogenic compounds, like other meats do. Salmons are also source of good fat (omega-3 fatty acids) which also plays a vital role in keeping you healthy. Salmon is also rich in some of the very essential minerals like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues, hair, nails etc., is best obtained from animal proteins and among which, salmon is one of the best.


  • Eye Care: Again, the Omega-3 fatty acids and amino acids help prevent macular degeneration, dryness, loss of vision and fatigue of eyes. It is a proven fact that people who eat fishes regularly or more than others, have better vision than others, longer.



  • Brain & Nerves: The Omega-3 fatty acids increase efficiency of the brain, improves memory and keep it wide awake during long working hours. In company with the amino acids, vitamin-A & D and selenium, these fatty acids protect nervous system from damages from aging, act as anti depressant, relaxes the brain and are also helpful in treating Alzheimer’s and Parkinson’s disease. Perhaps that is why the fish eaters are supposed to be more intelligent than the meat eaters.


  • Effective Body Metabolism: The Omega-3 fatty acids, vitamin-D and selenium, together help increase influence of insulin, thereby facilitating absorption of sugar and consequent lowering of blood sugar level.



  • Other Benefits: Omega-3 fatty acids reduce inflammation of the arteries and digestive system, reduce chances of cancer of colon, prostrate and kidneys etc., improve skin texture, add shining to eyes, skin, hair and nails and help in the growth of beneficial bacteria in the colon. Also, it contains Selenium which is a mineral that help protect the body from damaging effects of free radicals, which can weaken the cells and leave them prone to infection and other diseases. The fatter the salmon, the more nutritious and healthy it is. It is a good protein supplement of older or sick people too, being easy digestible. In some parts of the world, it is cheaper than other sources of animal proteins such as meat, poultry etc.



Nutrients found in Salmon


  • Omega-3 fatty acids. This is beneficial in reducing inflammation in the body, preventing cardiovascular disease, diabetes, some types of cancers, slowing cognitive problem such as Alzheimer's disease.


  • Vitamin A. This is very important in helping your body to maintain healthy cells in structures of your eyes. It is also important to know that vitamin A plays a big role in the repair and growth of body tissues. The mucous membranes of your mouth, throat, lungs and nose also need this vitamin to protect them against possible infection.


  • Vitamin D. This is a vitamin that helps with bone development, optimize calcium and phosphorus metabolism, prevent muscle weakness by regulating muscle function, maintain bone integrity, regulate immune responses and insulin activity, prevent other diseases like cancer, type 2 diabetes, insulin resistance, heart attack, congestive heart failure, fatigue and stroke, help regulate blood pressure, lower risk of excessive inflammation and some bacterial infections, support cognitive function, support mood stability.


  • Protein. A nutrient which is important to the body because it plays a key role in repair and growth of muscles, tendons, bones, skin, hair, and eyes. It also helps to create antibodies for our immune system.


  • Selenium. This is a mineral that help protect the body from damaging effects of free radicals, which can weaken the cells and leave them prone to infection and other diseases. Selenium is also an important mineral needed for proper thyroid function. It also promotes immunity system.


  • Zinc. This is one of the more important minerals our bodies need. Our bodies use zinc to produce insulin. It helps keep our immune system healthy.


  • Vitamin E. It plays an important role in the general well-being of a human being. This vitamin’s antioxidant properties helps give our cells protection against the adverse effects of free radicals. Vitamin E is considered to be particularly important when it comes to giving protection to blood cells, muscle systems and the nervous system. It is also believed that this vitamin can boost the immune system, help cut down LDL cholesterol and minimize the threat of blood clots. In addition, its protective cell properties give Vitamin E another very positive benefit - it can help keep skin health.