Seafood · Fatty Fish
Salmon
93Health
Score
A+Score
Omega-3 rich fatty fish for heart and brain health
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Why Salmon scores 93
Nutrient density35
Protein quality14
Fiber content0
Healthy fats9
Bioactive compounds13
Glycemic impact10
Top nutrients
Vitamin B12230.8Selenium66.4Niacin48.1Pantothenic Acid33.3Phosphorus18.9
Nutrition
per_100g
158
Calories
26.3g
Protein
0g
Carbs
5.9g
Fat
0g
Fiber
Health benefits
Reduces inflammation throughout the body
strong evidenceEPA and DHA omega-3s compete with inflammatory omega-6s and produce anti-inflammatory compounds
Supports cardiovascular health
strong evidenceOmega-3s lower triglycerides, reduce blood pressure, and improve arterial function
Promotes brain health and cognitive function
strong evidenceDHA is a major structural component of brain tissue and supports neuron communication
Provides rare dietary vitamin D
strong evidenceOne of few food sources with significant vitamin D3 content
Pairs well with
- ·Serve with lemon to enhance iron absorption and add brightness
- ·Pair with leafy greens for a complete anti-inflammatory meal
- ·Combine with olive oil and herbs for Mediterranean-style preparation
- ·Add to whole grains like quinoa for sustained energy release
Practical tips
- ·Best timing: midday
- ·Choose wild-caught when possible for higher omega-3 content
- ·Aim for 2-3 servings of fatty fish per week for optimal omega-3 intake
- ·Don't overcook - salmon is best medium-rare to medium
- ·Canned salmon with bones is an excellent calcium source
