Salmon: Nutrition facts, Health benefits and More

Salmon, is the common name for several species of ray-finned fish which are intensively farmed in many parts of the world.

This oily fish is a fantastic alternative to protein sources such as chicken or beef. It provides ample protein but far less saturated fat content, making salmon an ideal protein source for maintaining weight loss or a normal-range body mass index (BMI).

Nutrition Facts

Salmon is very low in saturated fat and a good source of protein. It’s very low in saturated fat and it’s bursting in potassium and other nutrients.

Salmon nutritional benefits

For 100 gram serving of cooked wild or farmes salmon, here are the nutritional value.





Vitamin B12


Wild salmon


8 grams

25 grams

127% of Daily Value

23% of the DV

Farmed salmon


22 grams

12 grams

117% of the DV

28% of the DV

Health benefits

1. Great source of protein

Salmon is a great source of protein.

Your body need protein repair injury, to maintain muscle mass during weight loss, and protect bone health. Salmon provides 22-25 grams of protein per 100 gram serving.

2. Reduce the risk of heart disease

Some research suggests that regular consumption of fish may be linked to lower triglyceride levels and improvements in several other risk factors for heart disease.

Salmon has the ability to boost levels of omega-3 fatty acids in the blood. Fatty acids reduce the risk of heart diseases.

3. Manages weight

Eating salmon frequently can help you to lose weight.

Research suggests that the omega-3 fats in salmon and other fatty fish may promote weight loss and decrease belly fat in people with obesity when combined with an active lifestyle, though more research is needed.

Salmon , like other high protein foods helps to regulate hormones that control appetite and keep you full.

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4. Rich in omega-3 fatty acids

Salmon is one of the best source of omega-3 fatty acids, which helps to reduce inflammation, and lower blood pressure.

Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body cannot create them.

5. May help prevent inflammation

Inflammation is a process by which your body’s white blood cells and the things they make protect you from infection from outside invaders, such as bacteria and viruses.

Inflammation is the root cause of most chronic diseases, consuming salmon can provide protection against chronic inflammation.

One study found that frequents consumption of fish was associated with lower levels of white blood cells.

How to add it in your diet

  • You can use smoked salmon to top bagels at breakfast or add it to pasta.
  • Add a tablespoon of low-fat Greek yoghurt, a half tsp of mustard, and finely chopped onion and celery to a pouch or canned of salad for a quick salmon salad.
  • Grill, boil or bake salmon filets, and serve them with savory or sweet toppings.

Health risks of eating salmon

Salmon is a heart-healthy food, a rich source of omega-3, proteins, low in saturated fats and calories. However, salmon ( farmed salmon ) is mostly reared in crowded sea cages and pens. Such conditions are common with toxins, whose accumulation in the body can lead to cancer.

Common toxins in salmon like Polychlorinated biphenyls ( PCBs ) comes from the feed they consume, which is most likey smaller fish. According to a study, contaminated waters that the fish are in can also have an effect.

Salmon can contain a few chemicals as well. To attain the pink color in salmon, most farmers mix their feeds with other chemicals.

You may consume more fat. Here comes thedifference between farmed salmon and wild salmon.

Farmed salmon tend to be fattier than wild salmon because they aren’t as active of a fish compare to a wild caught salmon.

Remember: Fish fat is not a bad thing. The omega-3 fatty acids found in fish are incredibly healthy for your body, so don’t be afraid of a fish with a little fat on it

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