Seafood · Fatty Fish

Salmon

Health
ScoreA

Omega-3 rich fatty fish for heart and brain health

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Why Salmon scores 89

Nutrient density35

Protein quality14

Fiber content0

Healthy fats7

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Vitamin B12 196%Vitamin B6 83%Selenium 56%Niacin 42%Pantothenic Acid 28%

Nutrition

per_100g

158

Calories

26.3g

Protein

Carbs

5.9g

Fat

Fiber

Health benefits

Reduces inflammation throughout the body

strong evidence

EPA and DHA omega-3s compete with inflammatory omega-6s and produce anti-inflammatory compounds

Supports cardiovascular health

strong evidence

Omega-3s lower triglycerides, reduce blood pressure, and improve arterial function

Promotes brain health and cognitive function

strong evidence

DHA is a major structural component of brain tissue and supports neuron communication

Provides rare dietary vitamin D

strong evidence

One 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

Related foods

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