Atlantic salmon earns a very good FoodScore of 85/100, primarily due to its exceptional protein content, healthy fat profile, and rich micronutrient density.
A 3 oz serving of cooked Atlantic salmon provides 22.1g of high-quality protein.
It is an excellent source of omega-3 fatty acids, with 2.3g per 100g serving.
Salmon is minimally processed (NOVA class 1), indicating it's a whole food.
This seafood is notably high in Vitamin D (80% DV) and Vitamin B12 (112% DV) per 100g.
With only 61mg of sodium per 100g, it is a low-sodium protein option.
Scores +9 points above the seafood category average (76/100 across 30 foods).
Atlantic salmon achieves a strong FoodScore of 85 out of 100, reflecting its robust nutritional profile. A significant contributor to this score is its high protein content, providing 22.1g per 100g, which earns a substantial bonus. The healthy fat profile is another major advantage, with 12.3g total fat, of which only 3.1g is saturated, and a notable 2.3g of beneficial omega-3 fatty acids, securing additional points. Salmon is also recognized as a minimally processed whole food (NOVA class 1), which contributes positively to its score. It is an excellent source of key micronutrients, particularly Vitamin D (80% DV) and Vitamin B12 (112% DV), further boosting its score. The absence of added sugar, trans fat, and fiber, along with a low sodium content (61mg), prevents any penalties. The score is capped at a maximum bonus, meaning its numerous positive attributes are fully recognized. To achieve a higher score, salmon would need to contain dietary fiber, which is not naturally present in seafood.
Health benefits
What the nutrients in salmon (atlantic, cooked) actually do for you, grounded in established dietary science.
Supports Heart Health
Atlantic salmon is well-regarded for its contribution to heart health, primarily due to its rich content of omega-3 fatty acids. A 100g serving provides 2.3g of omega-3s, which are essential polyunsaturated fats that research supports for maintaining cardiovascular function. These fats help support healthy blood pressure and triglyceride levels. Additionally, salmon's favorable fat profile, with low saturated fat (3.1g per 100g) and no trans fat, aligns with dietary recommendations for reducing the risk of heart disease. Incorporating salmon regularly can be a key part of a heart-healthy eating pattern.
Aids Muscle Growth and Repair
The high-quality protein in Atlantic salmon is crucial for muscle growth, repair, and overall body maintenance. With 22.1g of protein per 100g, salmon provides a complete amino acid profile, meaning it contains all nine essential amino acids necessary for the body to build and repair tissues. This makes it an excellent food choice for athletes, those recovering from injury, or anyone looking to maintain muscle mass. Furthermore, salmon is a significant source of Vitamin B12, providing 112% of the Daily Value per 100g, which is vital for energy metabolism and red blood cell formation, both indirectly supporting muscle function.
Contributes to Bone Health
While often associated with dairy, Atlantic salmon also plays a role in bone health, largely due to its exceptional Vitamin D content. A 100g serving delivers 80% of the Daily Value for Vitamin D, a nutrient critical for calcium absorption and bone mineralization. Adequate Vitamin D intake is essential for maintaining bone density and strength throughout life. Additionally, salmon provides magnesium (29mg per 100g) and phosphorus, both of which are important minerals involved in bone structure and integrity. Regular consumption can help support strong bones as part of a balanced diet.
Boosts Brain Function and Mood
Atlantic salmon's high concentration of omega-3 fatty acids, particularly DHA and EPA, is beneficial for brain health and cognitive function. These fats are integral components of brain cell membranes and are involved in neurotransmitter function. Research suggests that adequate intake of omega-3s may support memory, learning, and overall brain performance. The 2.3g of omega-3s per 100g serving makes salmon a potent source. Moreover, the presence of Vitamin B12 (112% DV) in salmon is also important for neurological health and the synthesis of neurotransmitters, which can influence mood regulation. Including salmon in your diet can contribute to maintaining optimal brain health.
Atlantic salmon earns a very good FoodScore of 85/100, primarily due to its exceptional protein content, healthy fat profile, and rich micronutrient density.
How to eat it
Atlantic salmon is a versatile and popular seafood in the US diet, often served as a main course. It can be prepared in numerous ways, including baking, grilling, pan-searing, or poaching. A typical serving size is 3-4 ounces. It pairs well with a variety of side dishes, such as roasted vegetables, whole grains, or a fresh salad, making it easy to incorporate into balanced meals.
For optimal flavor and texture, bake or grill salmon until it reaches an internal temperature of 145°F, ensuring it's cooked through but still moist.
Pair salmon with lemon, dill, or capers to enhance its natural taste and add brightness to the dish.
Consider using leftover cooked salmon in salads, sandwiches, or as a topping for grain bowls for a quick and nutritious meal.
To maximize the omega-3 benefits, avoid overcooking, which can degrade some of the delicate fats.
Things to keep in mind
While Atlantic salmon is a highly nutritious food, some individuals should be aware of potential considerations. People with a fish allergy must avoid salmon entirely, as allergic reactions can be severe. Although Atlantic salmon is generally considered a low-mercury fish, pregnant women and young children may wish to consult with a healthcare provider regarding frequency of consumption of all fish. For most healthy adults, consuming salmon in typical serving sizes does not present widely documented cautions.
Reader questions
Is Atlantic salmon healthy?
Yes, Atlantic salmon is considered very healthy, reflected by its FoodScore of 85/100. It is an excellent source of high-quality protein, beneficial omega-3 fatty acids, and essential vitamins like D and B12. Its low saturated fat and sodium content further contribute to its nutritional value.
Is Atlantic salmon good for heart health?
Atlantic salmon is highly beneficial for heart health. It is rich in omega-3 fatty acids (2.3g per 100g), which are known to support cardiovascular function. Its low saturated fat content and absence of trans fat also align with dietary recommendations for maintaining a healthy heart.
Is Atlantic salmon processed?
Cooked Atlantic salmon is classified as a minimally processed food (NOVA class 1). This means it has undergone little to no processing, retaining its natural nutritional integrity without added sugars, unhealthy fats, or artificial ingredients.
How should I cook Atlantic salmon?
Atlantic salmon is versatile and can be cooked in various ways. Popular methods include baking, grilling, pan-searing, or poaching. Aim for an internal temperature of 145°F to ensure it's fully cooked yet remains moist and flaky.
What are good alternatives to Atlantic salmon?
If you're looking for alternatives, other fatty fish like mackerel, sardines, or trout also offer high amounts of omega-3 fatty acids and protein. For non-fish options, consider lean protein sources like chicken breast or plant-based proteins such as lentils or tofu.
Does Atlantic salmon contain a lot of sodium?
No, Atlantic salmon is naturally low in sodium, containing only 61mg per 100g serving. This makes it a suitable protein choice for individuals monitoring their sodium intake.
Is Atlantic salmon good for weight management?
Yes, Atlantic salmon can be beneficial for weight management. Its high protein content (22.1g per 100g) promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. It also provides essential nutrients without excess calories or unhealthy fats.