Salmon
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 139 kcal
Approximate exercise time to burn the 139 kcal in each 100g:
About Salmon
A reference for fish-based protein and fat intake.
Health Benefits of Salmon
Rich in EPA and DHA long-chain fat
Salmon is a top natural source of omega-3 (EPA/DHA), about 1.5-2.5g per 100g. These support cell membranes, cardiovascular health and brain function. Guidelines suggest eating fatty fish 2-3x/week, 100-150g each - salmon is ideal.
High protein, lower saturated fat
100g has 17.2g protein with a complete amino acid profile. Despite 7.8g fat, it is mainly mono- and polyunsaturated with less saturated fat than red meat - better for heart health.
Natural vitamin D and trace minerals
One of few foods rich in natural vitamin D (supports calcium and bone), plus B12 (nerves, blood) and selenium (antioxidant). Wild salmon is leaner (~5-7g fat) and farmed fatter (~10-12g); both are nutritious.