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Salmon is a fatty, pink-fleshed fish sold fresh, frozen, canned and smoked. Is salmon healthy? In USDA data, a 3-ounce portion of cooked salmon supplies roughly 20 grams of protein, more than a full day’s Daily Value of vitamin B12 in most entries, a large share of selenium and niacin, and the long-chain fats EPA and DHA. This guide walks through salmon nutrition by type, what salmon benefits actually rest on, wild vs farmed salmon, canned and smoked salmon, mercury, and the food safety points for raw salmon and pregnancy.
Peptide Labs does not sell salmon or salmon products. This article is general nutrition information, not medical advice.
Key Takeaways
- A 3-ounce portion of cooked salmon has about 133 to 175 calories and 19 to 23 grams of protein, depending on the type, in USDA data.
- Salmon is in the lowest-mercury group of the FDA/EPA fish advice; FDA testing found a mean of 0.022 ppm in fresh or frozen salmon.
- In USDA entries, farmed Atlantic salmon has more fat and calories than wild Atlantic salmon, with slightly more EPA plus DHA; feed changes mean older numbers may not match today's fish.
- Canned salmon with bones supplies far more calcium than boneless canned salmon, but it also carries more sodium than fresh fish.
- Raw salmon can carry parasites; CDC advises pregnant people to avoid raw fish and refrigerated smoked seafood unless it is cooked in a dish.
Salmon nutrition: USDA values for wild, farmed and canned salmon
The table uses the USDA SR Legacy database for a 3-ounce (85 g) portion, with percent Daily Values (%DV) based on FDA reference amounts. FDC IDs: 171998 (Atlantic, wild, cooked), 175168 (Atlantic, farmed, cooked), 173692 (sockeye, cooked) and 175175 (pink, canned, drained solids). Salmon calories come almost entirely from protein and fat; USDA lists zero carbohydrate.
| Per 3 oz (85 g) | Atlantic wild, cooked | Atlantic farmed, cooked | Sockeye, cooked | Pink, canned, drained |
|---|---|---|---|---|
| Calories | 155 | 175 | 133 | 117 |
| Protein | 21.6 g (43% DV) | 18.8 g (38%) | 22.5 g (45%) | 19.6 g (39%) |
| Total fat | 6.9 g (9%) | 10.5 g (13%) | 4.7 g (6%) | 4.3 g (5%) |
| Saturated fat | 1.1 g (5%) | 2.0 g (10%) | 0.8 g (4%) | 0.8 g (4%) |
| EPA | 0.35 g | 0.59 g | 0.25 g | 0.28 g |
| DHA | 1.21 g | 1.24 g | 0.48 g | 0.63 g |
| Vitamin D | no value in SR Legacy | 11.1 mcg (56%) | 14.2 mcg (71%) | 12.3 mcg (62%) |
| Vitamin B12 | 2.6 mcg (108%) | 2.4 mcg (99%) | 3.8 mcg (158%) | 4.2 mcg (175%) |
| Selenium | 39.8 mcg (72%) | 35.2 mcg (64%) | 30.2 mcg (55%) | 33.6 mcg (61%) |
| Niacin | 8.6 mg (54%) | 6.8 mg (43%) | 8.6 mg (54%) | 6.3 mg (39%) |
| Potassium | 534 mg (11%) | 326 mg (7%) | 371 mg (8%) | 283 mg (6%) |
| Sodium | 48 mg (2%) | 52 mg (2%) | 78 mg (3%) | 324 mg (14%) |
| Calcium | 13 mg (1%) | 13 mg (1%) | 9 mg (1%) | 241 mg (19%) |
Three points stand out. First, salmon is a protein-dense food; our high-protein foods guide compares it with other animal and plant sources. Second, the B vitamins and selenium are high across every type; see our B12 foods guide, the selenium guide and the niacin guide for what those nutrients do. Third, vitamin D varies, and the wild Atlantic entry has no vitamin D value at all in SR Legacy, so it cannot be compared on that row. Our vitamin D guide lists salmon among the few foods with natural vitamin D.
Is salmon healthy? What salmon benefits rest on
Most salmon benefits trace back to its nutrient profile rather than to any special property of the fish. The FDA/EPA advice about eating fish names the nutrients fish provides: the omega-3 fats DHA and EPA plus omega-6 fats, iron, iodine and choline, and it says fish supports a child’s brain development and immune function. The Dietary Guidelines for Americans 2020-2025 describe seafood as a protein foods subgroup that provides EPA and DHA, encourage seafood choices that are higher in EPA and DHA and lower in methylmercury, and note that replacing processed or high-fat meats with seafood could help lower saturated fat and sodium intake.
- Long-chain fats: the NIH Office of Dietary Supplements (ODS) lists salmon among the cold-water fatty fish with high amounts of long-chain omega-3s. Research on those fats is summarized in our omega-3 guide, and supplements are compared in krill oil vs fish oil.
- Low mercury: salmon sits in the lowest-mercury group of the FDA/EPA advice, which matters most for pregnancy, breastfeeding and young children.
- Protein with little saturated fat: even farmed salmon, the fattiest entry in the table, has 10% of the Daily Value for saturated fat per 3 ounces.
What the evidence does not show is that salmon on its own changes anyone’s risk of a disease. Much of the research on fish intake is observational, and people who eat more fish often differ from others in many ways. The fair summary is that salmon is a nutrient-dense, low-mercury protein food that fits the seafood advice in the Dietary Guidelines, including a pescatarian diet.
Wild vs farmed salmon: what the data show
Wild vs farmed salmon is one of the most common questions about this fish. USDA has paired SR Legacy entries for two species, so the comparison below uses cooked values per 100 grams from the same database.
| Cooked, per 100 g | Calories | Fat | Saturated fat | EPA + DHA | Selenium |
|---|---|---|---|---|---|
| Atlantic, wild (FDC 171998) | 182 | 8.1 g | 1.3 g | 1.84 g | 46.8 mcg |
| Atlantic, farmed (175168) | 206 | 12.4 g | 2.4 g | 2.15 g | 41.4 mcg |
| Coho, wild (173719) | 139 | 4.3 g | 1.1 g | 1.06 g | 38.0 mcg |
| Coho, farmed (173716) | 178 | 8.2 g | 1.9 g | 1.28 g | 14.1 mcg |
In both pairs, the farmed fish has more fat, more saturated fat and more calories, and in these entries it also has slightly more EPA plus DHA. Those numbers come from older analyses, though. The ODS omega-3 fact sheet cites an analysis of farm-raised Atlantic salmon from Scotland in which EPA and DHA content fell significantly between 2006 and 2015, because traditional marine ingredients in fish feed were replaced with other ingredients. So farmed salmon today may carry less of these fats than the USDA entries suggest, and the gap varies by farm and feed.
Color is another difference shoppers notice. Under FDA rules (21 CFR 73.35), astaxanthin may be added to salmonid fish feed to enhance the pink to orange-red color of the flesh, and its presence must be declared for salmon raised on that feed, so salmon labels may note added color. On mercury, both kinds are low: FDA testing found a mean of 0.022 ppm in fresh or frozen salmon and 0.014 ppm in canned salmon. For other mild fish compared with salmon, see our tilapia guide and trout guide.
Canned and smoked salmon
Canned salmon is often eaten with its soft, edible bones. USDA lists 283 milligrams of calcium per 100 grams for pink canned salmon drained solids, compared with 60 milligrams for the version without skin and bones (FDC 173724); our calcium foods guide covers other sources. Sodium is the trade-off: the canned entry has several times the sodium of cooked fresh salmon per portion, and smoked salmon is far saltier still. USDA lists 2,000 milligrams of sodium per 100 grams for regular lox (FDC 171985), so a single 1-ounce slice carries about a quarter of the Daily Value. Check the Nutrition Facts label, and see our low-sodium foods guide if you are watching salt.
Raw salmon, sushi, pregnancy and allergies
Parasites. CDC explains that anisakiasis is a parasitic disease caused by worms that attach to the wall of the esophagus, stomach or intestine, and that people get it by eating raw or undercooked infected fish or squid. Symptoms include abdominal pain, nausea, vomiting and diarrhea. CDC cites FDA advice to cook seafood to an internal temperature of at least 145°F (about 63°C), and FDA freezing conditions for fish meant to be eaten raw, such as freezing at -4°F or below for 7 days. If you plan to eat fish raw, ask the seller how it was handled.
Pregnancy. CDC’s safer food choices for pregnancy list raw or undercooked fish, including sashimi, sushi and ceviche, and refrigerated smoked seafood labeled nova-style, lox, kippered, smoked or jerky as foods to avoid, unless the smoked seafood is in a cooked dish. The same page names salmon among the fish with low amounts of mercury.
Allergy and purines. Fish is one of the nine major food allergens under US law, so follow your allergist’s advice. If you have been told to limit purines, see our purines guide and ask your clinician. For canned tuna, a pantry staple with a different nutrient profile, see our tuna guide; sardines are another low-mercury oily fish.
Frequently Asked Questions
Is salmon healthy?
Salmon is a protein-dense fish that, in USDA data, supplies vitamin B12, selenium, niacin and the long-chain fats EPA and DHA, and it is in the lowest-mercury group of the FDA/EPA advice.
How many calories are in salmon?
About 133 to 175 calories per cooked 3-ounce portion in USDA data, depending on type: sockeye is leaner, farmed Atlantic is the fattiest.
Is wild or farmed salmon better?
Neither wins on every measure. In USDA entries, farmed salmon has more fat and calories and similar EPA plus DHA, but feed changes may have lowered those fats in farmed fish since the data were collected. Both are low in mercury.
Does salmon have mercury?
Very little. FDA testing found a mean of 0.022 ppm in fresh or frozen salmon and 0.014 ppm in canned salmon, and salmon is in the lowest-mercury group of the FDA/EPA advice.
Is it safe to eat raw salmon?
Raw fish can carry parasites. CDC cites FDA cooking and freezing guidance, and advises pregnant people to avoid raw fish, including sushi.
Can you eat the bones in canned salmon?
Yes, the soft bones are edible, and USDA data show they add a lot of calcium compared with boneless canned salmon.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a fish allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Tuna: Canned Tuna Nutrition, Mercury and Types Explained, Omega-3: Benefits, Foods, Side Effects and Heart Research, Vitamin D Foods: 17 Sources Ranked With USDA Data, Types of Fish: 23 Fish With USDA Values and the FDA Mercury Chart, Salmon vs Tuna: USDA Values and the FDA Mercury Chart, Types of Salmon: Six Species in NOAA and USDA Data.